I Just Call To Say I Love You

Tadi kat opis sangat sibuk..Otak Cik Yan memikirkan pasal slides utk Environment meeting dengan PMU dan masa yang sama fikir pasal slides utk CC la TC la MC Meeting la..Yang buat pening tu salah satu tu kena buat projection untuk 2 bulan..sebabnya meeting tu di panggil 2011 First half tapi meeting nya pada Bulan Mei..Jadinya data bulan 5 ngan 6 kena estimate..

Tertiba En Suami call..masa tu tempat macam sangat bising..Jadi dia cuma cakap " I just call to say I Love U..okay bubye..nak buat keje balik" ..

Dengan segera otak Cik Yan seperti tersusun dengan rapi..xde kabut2 lagi..Just in time la En Suami..Bukanla jarang dengar kan tapi cakapla banyak kali dalam sejam pun..still x bosan untuk dengar.

Oh ye..pasti ada cakap apa lah jiwang..atau pun kutuk En Suami..Sukati kamula yer...kamu xnak meluahkan kasih sayang kamu pada pasangan kamu itu hak kamu, cara kamu, tapi jangan sesekali memperlekehkan atau mentertawakan cara orang lain...

Hamstring Injury/ Strain

Reference : http://www.sportsinjuryclinic.net/cybertherapist/back/hamstrings/hamstringstrain.htm

Hamstring muscles

What is a pulled hamstring or hamstring strain?

A hamstring strain or a pulled hamstring as it is sometimes called is a tear in one or more of the hamstring muscles. Strictly speaking there are three hamstring muscles (Semitendinosus, Semimembranosus and Biceps femoris) which are known as the hamstring muscle group.

Biceps Femoris

Semimembranosus

Semitendinosus

The role of the hamstring muscles is to bend (flex) the knee and to move the thigh backwards at the hip (extend the hip). Understanding how the hamstrings work give vital clues as to their modes of injury. Mild to severe hamstring strains are extremely common in sprinters and hurdle jumpers and in all sports that involve sprinting activities, such as football and rugby.

Symptoms of a Pulled Hamstring:

• A sudden sharp pain at the back of the leg during exercise-most probably during sprinting or high velocity movements.
• Pain on stretching the muscle (straightening the knee whilst bending forwards).
• Pain on contracting the muscle against resistance.
• Swelling and bruising.
• If the rupture is severe a gap in the muscle may be felt.

Severity of a Pulled Hamstring:

Strains are graded 1, 2 or 3 depending on severity. Grade 1 consists of minor tears within the muscle. A grade 2 is a partial tear in the muscle and grade 3 is a severe or complete rupture of the muscle.
Grade 1: What does it feel like?

• May have tightness in the posterior thigh.
• Probably able to walk normally however will be aware of some discomfort
• Minimal swelling.
• Lying on front and trying to bend the knee against resistance probably won't produce much pain.

Grade 2: What does it feel like?

• Gait will be affected-limp may be present .
• May be associated with occasional sudden twinges of pain during activity.
• May notice swelling.
• Pressure increases pain.
• Flexing the knee against resistance causes pain.
• Might be unable to fully straighten the knee.

Grade 3: What does it feel like?

• Walking severely affected- may need walking aids such as crutches
• Severe pain- particularly during activity such as knee flexion.
• Noticeable swelling visible immediately.

How is the Hamstring Strained?

During sprinting the hamstring muscles work extremely hard to decelerate the tibia (shin bone) as it swings out. It is in this phase just before the foot strikes the ground that the hamstrings, become injured as the muscles are maximally activated and are approaching their maximum length. A pulled hamstring rarely manifests as a result of contact -if you have taken an impact to the back of the leg it should be treated as a contusion until found to be otherwise.

Preventing a Pulled Hamstring:

One of the most important methods of preventing a pulled hamstring is to warm-up correctly -this has been scientifically proven to reduce the risk of hamstring strain. This should consist of some light aerobic exercise followed by stretching and sports specific drills with gradually increasing intensity.
Other factors which increase the likelihood of suffering a hamstring strain include:

• Age: The older the individual the greater at risk to a pulled hamstring.
• Previous Injury: Prior injuries to the hamstrings or adductor muscles can greatly increase the chance of future injury.
• Flexibility: Research suggests that the greater the flexibility of the hamstrings the less prone they are to injury.
• Hamstring strength: Similarly studies have shown that lack of hamstring strength is strongly linked to hamstring injury.
• Lumbosacral nerve impingement: Nerve impingement in L5-S1 can lead to associated hamstring muscle weakness.
• Tiredness and fitness: When a player is fatigued he/she loses coordination between certain muscle groups. The biceps femoris muscle is known to become damaged due its two portions being innervated by two separate nerves. In states of tiredness, lack of synchronization between these two nerves can lead to a mismatch in firing resulting in a pulled hamstring.

Treatment of a Pulled Hamstring:

What can the athlete do?
It is vitally important that treatment for a pulled hamstring starts immediately following injury. The most important phase for treatment is the first 48 hours post-injury. In this time the following can be carried out by the athlete themselves:

• Use Cold Therapy (Rest, Ice, Compress, Elevate) technique
• Use a compression bandage to minimize intra muscular bleeding.
• Early mobilization of the injured lower limb is vital for the correct rehabilitation of the muscle. This includes stretching and strengthening exercises throughout the pain free range. These can aid with decreasing the swelling in the area. In addition, exercise will ensure that any new material will be laid down in correct orientation thus reducing the risk of subsequent injuries.
• See a sports injury specialist.

What can a Sports Injury Specialist do?

• Use sports massage techniques to speed up recovery- these are extremely important in the rehabilitation of the injury as massage breaks down the new collagen network allowing for correct fibre realignment and minimizing scar tissue. In addition massage can increase the blood flow to the injured area.
• Use ultrasound and electrical stimulation.
• Prescribe a rehabilitation program
• Advise on specific stretches
• Provide mobility aids such as crutches
• Provide an MRI scan to ascertain the amount of damage sustained
• In severe ruptures surgery may be needed to repair the damage

Kakiku sakit

Tolong..tolong..payah sungguh Cik Yan nak berjalan sebab takleh angkat kaki tinggi dan tengok gaya pun macam robot je bila berjalan..

Untuk lebih spesifik lagi sakit dibahagian paha (hamstring)..

Kalu hari Sabtu lepas, Cik Yan leh buat semua exercise ni dengan mudah..

Hari ni dapat buat camni jer...

Fungsi hamstring berdasarkan link http://www.medicinenet.com/hamstring_injury/article.htm


" The hamstring muscles actively bend (flex) the knee. They also act to straighten or (extend) the hip (as in the motion of moving the thigh backward). Surprisingly, these large muscles are not very active with normal walking or standing. However, they are extremely important in power activities such as running, jumping, and climbing. Thus, sedentary individuals can get by with quite weak or deconditioned hamstrings, whereas athletes and very physically active individuals absolutely depend on healthy, well-conditioned hamstrings.
The power advantages of strong hamstrings have been known for a long time. In times past, a sword-wielding knight would disable an opponent by a slice across the back of the thigh. Cruel masters were known to have severed the hamstrings of domestic slaves or prisoners in order to make escape less likely. The origin of the term hamstrung, meaning to have been crippled or held back, is derived from these practices."

Semua ni berlaku agaknya pasal Cik Yan tertiba lari pecut...pastu buat pulak lunges pastu buat pulak half squat ngan lompat 50 kali..tu lum buat burpee tu..kalu tak seluruh kaki sakit kot..Kiranya hamstring Cik Yan terkejut la tu berdasarkan petikan yang Cik Yan amik kat link ni :

http://www.medicinenet.com/hamstring_injury/page2.htm

"Hamstring injuries usually occur with sudden lunging, running, or jumping, resulting in muscle injury. The sudden jerking pulls on the tissues of the hamstring muscle. In fact, it is commonly referred to as a "pulled hamstring." Oftentimes, a "pop" is heard or felt by the injured athlete. A variable amount of pain is experienced immediately. The athlete is usually unable to continue and oftentimes cannot even stand."

Masa lepas buat bleep test ngan lunges tu semua...sempat lagi Cik Yan dan rakan praktis Tae Geuk Tae Kwon Do..Best wey..teringat zaman2 sekolah dimana petang sabtu je Cik Yan ada kelas Tae Kwon Do. Pastu dah bosan2 tu kitorang gi memain kat bilik kickboxing punch..Apa lagi kami pun praktis la turning kick, side kick. Cik Yan teringin nak tengok orang buat 360 kick tapi kawan tu cakap bilik kecik, bahaya.

Pastu dah bosan2..kebetulan teringat organizer cakap leh main squash..Kitorang pun mintakla raket 2..memula 2 pastu tambah lagi..Best jugak ek main squash walaupun takdela kami pandai main sangat cuma mengambil kesempatan yang ada kan.. Kalu kat luar..kan jenuh nak cari court, raket semua kan..Time tu tak sakit lagi tu..Petang lak duk berendam dalam kolam..Yelah..dorang ajar release stress dalam air dengan apungkan badan.

Memula tu apungkan badan selama 23 min dengan life jacket. Bila instructor cakap try without life jacket, excited dah tapi kawan Cik Yan tengok2 dah naik atas..rupanya dia tak tahan. Nak muntah2 je dia cakap. Sian dia. Jadi Cik Yan mintak la orang lain jadi partner Cik Yan. Ala bukan watper pun since Cik Yan berjaya mengapungkan badan tanpa bantuan..Siap menjadi tumpuan ok..hehehe. Cik Yan jadi lagi PERASAN bila ada sorang ni tanya yang Cik Yan ni swimmer ke (bagi Cik Yan dia maksudkan sgt2 pandai berenang) jadi Cik Yan jawab tak. Dia cakap Cik Yan nampak natural je atas air tu..Hahaha. menjadi rupanya teknik Cik Yan nak terlemas tapi Cik Yan cepat2 selam dan hembus napas macam cikgu renang ajar dulu..

Jadi pada hari terakhir tu (Isnin) mulalah sakit menyerang..tapi leh lagi ber aerobik..balik rumah tu lepas mandi2 siap ber Ogawa. Cik Yan kononnya singgahla Spa nak mintak urut tapi penuh pulak dorang ni jadi walk in tak di layan..

Tadi bincang ngan kawan Cik Yan yang sangat suka exercise..Dia cakap dah sakit tu sila makan ubat lah sebab sebelum buat aktiviti2 camtu dia nasihat Cik Yan supaya sapu minyak panas macam Flanil, Mensa semua tu..tapi boleh pulak pada hari tu satu minyak angin pun takde..Heheheh

En Suami cakap cukupla exercise pada minggu ni sebab Cik Yan dah buat banyak except bridging. Tu memang Cik Yan xleh gi lagi..baru buat 40 sec je tempat operations tu dah macam nak koyak je rasa. Terdiam jap Cik Yan kat situ..Tapi dia kata turun kolam buat floating je takyah nak berenang2, jenjalan ataupun buat exercise dalam air tu..Okay la tu..stress rasa dengar ayat xleh exercise tapi dapat release stress dengan floating kat kolam..Mintak2 tak hujan la petang ni kan..kalu hujan pun..Cik Yan tau dah nak buat exercise apa..Cik Yan nak main dengan Fitness ball Cik Yan ikut video yang ada tu..