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Saturday, May 16, 2009

Jatuh!!! Sakit....

Huhu...Hari tu...hari sabtu, 9 mei 2009... aku pergi main ice skating dekat Sunway Pyramid dengan kawan-kawan...main punya main, ntah macam mana boleh terkait kaki orang...maka aku pun jatuhla bergolek-golek kat atas ice tu... sakit sangat kaki...rasa cam tak boleh nak bangun...tapi aku gagahkan juga diri ini....chehwah!!~ da duduk kejap, bolehla jalan lagi...tapi bila sampai rumah, kaki jadi sakit gila...tak boleh bergerak langsung...Bukan nak kata pegang...letak kat atas lantai pun tak boleh...mula-mula mak marah gak sebab cuai sangat main tu..tapi da tengok keadaan saya yang kritikal, dia pun jadi risau...abah lagila...terus je mak dengan abah decide nak hantar saya pegi klinik...

Dalam perjalan ke klinik tu memang berpapahla...jalan pn lompat2 gune kaki kiri (kaki kanan cedera)...Sampai je kat klinik, doktor pun pegangla...belek-belek kaki saya...mula-mula tu tahan sakit lagi...bila doktor ketuk buku lali kaki saya, saya menjerit sakit...huhuhu...jahat doktor tu... jadinya doktor pn bagi ubat tahan sakit dan surat untuk dirujuk ke hospital... kena xray kaki manala tau kot-kot patah ke ape...huhu....oleh kerana dah malam sgt dalam pukul 11 lebih, maka abah pn decide nk pegi hospital esok pagi je...

Malam tu aku memang tak boleh tidur...beberapa jam lepas telan ubat tahan sakit tu baru r bleh terlelap..tu pun sbb penat sgt men ice skating siang td....nak ikut kn sakit tu, mmg tak tidurla jawabnye...huhuhu...sebab tak boleh nk panjat tangga, so malam tu aku tidur kat ruang tamu...sedih sungguh...

Esokya kami pun ke hospital awal pagi...nak elakkan kene tunggu lama...tapi lama gak... bayangkan smpi pkul 7 lebih...balik pukul 12...pergh..lama gler...aku pergi wad kecemasan dan trauma hospital serdang...huhu...mmg macam2 ragam manusia nie...suka pulak aku tengok..terhibur sikit hati...terlupa kaki tengah sakit...

Kesimpulan cerita ni...sebenarnya kaki aku ni terseliuh teruk....masih ada harapan untuk pulih.. haha...doktor kata bolehla urut sikit-sikit..tapi jangan ganas sangat..takut nnt tergeliat kang... tempang pulak aku...hehe...sekarang ni masih sakit dan sengal-sengal...jalan pun tak berapa nak betul lagi...tapi bolehla bergerak...tak adela terlompat-lompat macam masa baru-baru kena dulu.. hehe...cuma masa solat...nak duduk antara dua sujud dengan tahiyat awal / akhir tu susah sikit...

Apa-apa pun, untuk adik-adik diluar sana...yang suka main ice skating...hati-hati ya!!! ikat tali kasut ketat-ketat...ingatlah orang yang tersayang....;p

Friday, May 15, 2009

These Exercise Could Save You A Knee Injury

Illustration: Leif ParsonsTalk about a gender gap: Simply being female means we are up to eight times more likely to suffer a severe knee injury than we would be if we had a Y chromosome. Researchers believe a woman's wider hips place the thighbone at a more extreme angle where it meets the knee, putting strain on the anterior cruciate ligament (ACL); female hormones that keep connective tissue pliable may also weaken the knee. Now it looks as if an exercise regimen developed by the Santa Monica Orthopaedic and Sports Medicine Research Foundation and tested by the CDC's Injury Center may offer women real protection. The regimen is called PEP (prevent injury and enhance performance). It targets the hip and thigh muscles as well as those in the abdomen and lower back and takes just 15 to 20 minutes, three times a week. A study of 1,435 women soccer players—published last year in the American Journal of Sports Medicine—found that those who followed the exercise plan had 41 percent fewer ACL injuries than players who didn't. Here are six essential moves from PEP to get you started.

Put PEP in Your Knees

Warm up your muscles by jogging (or briskly walking) forward and backward, and cross-stepping side to side for about five minutes.

1. Vertical Jump
Improves lower-body strength and stability. Stand with hands at your sides. Slightly bend the knees and jump straight up. Land softly on the balls of your feet with a slight bend in your knees. Repeat 20 times.

2. Crunch
Strengthens abdominal muscles. Lie on the floor with your knees bent, feet flat on the floor. Link your hands loosely behind your head with your elbows wide. Breathe in and slowly contract your abdominal muscles as you exhale, lifting your head and shoulders off the floor; then lower back to the floor. Repeat 30 times. Next, drop your knees to the right side and do 30 more. Repeat on the left side.

3. Walking Lunge
Strengthens the quadriceps and improves balance and stability. Take a full stride forward with your right leg. Drop the back knee down, keeping your torso upright and your front knee over your ankle (you should be able to see your toes). Push off with your left foot and lunge forward with your left leg, repeating the move. Use your quads and outer hip muscles to keep the forward knee from wobbling from side to side. Do three sets of ten repetitions (five per leg), with a one-minute rest between sets.

4. Hamstring Lean
Strengthens hamstrings. Kneel on the floor with your back straight, hands at your sides. Anchor your feet under a couch or other heavy piece of furniture (or have a partner hold them firmly). Keeping your thighs, hips, and back aligned, lean forward as far as possible without bending at the waist. Return to start. Do three sets of ten repetitions, with a one-minute rest between sets.

5. Knee to Chest
Stretches lower-back muscles. Lie on your back, legs flat on the floor. Bend your right knee and bring it toward your chest. Hug it firmly with both arms. You should feel a stretch along your lower back and into your buttocks. Hold the stretch for 30 seconds, then switch sides. Now bring both knees to your chest and hold for 30 seconds. Repeat the entire sequence once.

6. Bridge with Leg Lift
Strengthens hip flexors, abductors, and buttocks. Lie on the floor with your knees bent, feet flat on the floor, arms at your sides. Raise your buttocks off the floor until your thighs and back form one straight line, and squeeze. Lift your right foot a few inches off the floor—without letting your hips dip. Lower your right foot and repeat with the left leg. Repeat 30 times per leg.The rest are at aclprevent.com/ pepprogram. htm






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