KT Tape : Unboxing and Quick Review

KT Tape Range of Products

What started off as a conversation during the 2023 KLSCM REPC at the KT Tape Sunlight Marketing booth was that they will consider signing me up as one of their ambassador. A few conversation took place with expectations alignment. Truly it is never a one-way street when it comes to being supported by brands. For me, no matter if the brand name is big or small, it is the value that the relationship brings that is mutually beneficial - not just for the brand and the ambassadors, but taking into consideration of my fellow followers in social media and also friends in real life. 

Thank you KT Tape Sunlight, DC Anson of APEX Chiro and BigBigPlace

When KT Tape under Sunlight Marketing pinged me up, and requested for me to join them and BigBigPlace for a Kinesiology Taping class (using KT Tape) conducted by Doctor of Chiropractic (DC) Anson of Apex Chiro, I can't say no. It was the beginning of a relationship with the KT Tape brand.

Discount Code For Purchase of KT Tape products:

So, before I go on further, from today APRIL 1, 2024 until JULY 1, 2024, you can get 15% off with no minimum purchase.  In the detailed breakdown below, i put link to each product so you can check them out without having to search them. They are all from authorised McDavid online store, which carries all KT Tape products.

McDavid @ Shopee <-- Full range of KT Tape and all other products

McDavid @ Shopee

Example I purchase the KT Tape Original, priced at RM49 below. Put it in my cart, check out and then Use the code MCDATRIS3 at this arrow spot. You will get 15% off. If you have free shipping, you get savings, and if you have coins, you get even more savings.

Enter Code MCDATRIS3 here

15% off no lies and not April Fool joke

RM49-RM7.35-RM4.90

If you do not have a Shopee account and want to purchase with discount, you can also get them from McDavid's Online store here: McDavid.com.my It also carry full range of items and 15% off using the same MCDATRIS3 code.

McDavid.com.my

No lies, only love

Onwards to Unboxing

I know not many would want to read long posting nowadays, so best to put the discount upfront so everyone interested will benefit. Now with that out of the way, lets have a look on the products that was shared with me from KT Tape Sunlight Marketing.

What is in the box:

5 rolls of KT Tape Pro
1 roll of KT Tape Pro Oxygen
1 roll of KT Tape Original
1 roll of KT Tape Pro Jet Black
1 KT Tape Starter Pack
1 set of KT Tape Blister Prevention tape
1 set of KT Tape Blister Treatment
1 set of KT Tape Pro X Patches
1 gel stick of KT Tape Chafe Safe
1 roll on stick of KT Tape Pain Relief
1 tube of KT Tape Pain Relief Gel
1 device KT Tape Recovery+Wave device

Lets go through each items one by one and I will share the highlights on things that I wanted to know, so you do not need to read everything to know (haha, make sense?)

KT Tape X-Patch, Pro Wide, Pro Oxygen and Duo Pack with Pro

1. KT Tape Original

The OG. Cotton based, latex free adhesive. Last up to 3-days. Multiple colors available. So make sure to check the range out. Can withstand sweat, shower, usual activities. RM59 for a box of 20 pre-cut strips of 10 inches length. Option to get them as Starter Pack for RM49, comes with assortments of other KT Tape Pro, or as Duo pack, with 10+10 strips of Original and Pro for RM89. Tested and it lasted 2 days.

2. KT Tape Pro

The Synthetic tape. Latex free. Can be worn up to 7 days. Can withstand sweat, shower, usual activities. Multiple colors available. So make sure to check the range out. Standard roll comes in 20 pre-cut strips of 10 inches at RM99. Option for X-Patch which comes in 15 ready to use "X" for targeted application for RM99 as well. Comes in Wide which comes in 20-precut of 3inches x 10 inches long also for RM99. Tested and it lasted me 4 days

KT Tape Pro in 5 colors 

Pro-X and Pro-Wide

3. KT Tape Pro Oxygen

The new tape on the block with Celliant Technology that convert heat on the body to Infrared heat to further enhance recovery or pain management. Only comes in Titanium color. KT Tape Pro Oxygen comes in pack of 20 pre-cut strips of 10 inches long for RM119. Tested and lasted 7 days.

Pro Oxygen

4. Blister Management

Trio of goodies that included a set of Blister Prevention Tape that comes in 20 precut of 3.5inches x 1.2inches strip for RM59, Chafe stick that can last up to 24hours per application for RM45 and in case you still get blister, a set of 6 Blister Treatment set for RM45. Not tested yet, as no blister. People with thick skin usually has minimal issues :P

Perhaps to test sockless on my Brooks plated shoes

5. Muscle Rub and Roll-On

We all know the enemy of these Kinesiology tapes could be oil-based rub that literally strip the adhesive off these tapes. KT Muscle rub and gel is water based and suitable to be used ON the tapes. KT Recovery+ Pain Relief Gel (RM39 for 100gram) can be used with the KT Tape without compromising the adhesion to skin. If you do not like liquid like rub, a roll-on applicator may just be the thing you are looking for. KT Health Pain Relief Roll On Gel is RM69 for 89ml. Tested both and works really well. Long lasting cold and warm sensation. Not messy and do not mess with the KT Tape.

Super cooling and last long

6. KT Recovery+ Wave

Sound like pseudo-science product of the early 2000s but this device has proven to has relief pain and aid in recovery. Clinically proven and FDA cleared. Device emits electromagnetic pulse that are no-sensation (think of those EM patches that "jolt" muscles with bulky machines and messy wired patches) and safe to be used everyday. It has an on/off switch. Can last up to 250 hours or 720 hours depending on which version you have. I have the 250hours version.

I am convinced

I was 100% skeptic; and after 26hours of applying it onto my troubled right Achilles tendon, waking up the next day with almost zero tightness, I am a believer. I will have a separate write up on this. Tested and work. 

Two version available

250hours here for RM139

720 hours here for RM309

I was skeptical

Only caution is to tape the area where the main module touched the skin. I had blister due to the edges rubbing 

Not on Parole yo

7. KT Tape Pro Extreme - missed out in packing list

What wasn't shown in today's list is the Pro Extreme where it can be used for more vigorous activity and in extreme weather and exposure to water element. The KT Tape Pro Extreme is available in 20 pre-cut strips of 10 inches for RM109

I believe I have covered almost all the KT Tape products but I know there is more. The opportunity to be part of the KT Tape family under Sunlight and McDavid is a privilege I can't be thankful enough, especially that it is surely converting me to be a believer that kinesiology taping does work when applied correctly. Here is how I taped my daughter's knee with a minor meniscus tear. It has been a week and she has commented that the knee felt way better and she is ready to introduce strength and weight bearing exercise to build the muscle around the knee area to further support it.

Thank you KT Tape Sunlight Marketing for this box of goodies that I will continue to use and feedback, share and educate myself and those around me on the benefit of Kinesiology taping and injury recovery and prevention!

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Essential Nutrition To Support Prolonged Training

2-weeks into my base Ironman triathlon training and I am already feeling the training stress. Juggling multiple roles in life and work takes a lot from the body. I've been aware of my own body changes and reacting to the training. Just yesterday, after a (just) 30minutes of trainer on Turbo (which meant high cadence), I felt what I've not felt for a long time - difficulty in standing upright upon coming off the bike. Fair enough that the training mileage has been increasing the way it was planned, the following four weeks of base training will only start to demand more from me physically and mentally. Recognising these, nutrition, apart from rest comes into the equation. Honestly, this is two area I am personally struggling as I squeeze more time to do other things that matters more, like spending time with the family.

The idea of nutrition or some would call it supplement is to protect the body from extensive tissue damages, boost the immune system and to lessen oxidation stress. While all these may sound complicated, I aim to (again) use myself as an experiment to see how I would react to these lack or excessive nutrition. I aim to be as natural as possible, if that is not possible, an alternative would be suggested.

Vitamin C - With less rest and more training, adding on to a prolonged training, your immune system will start to get weaker and a normal cold will turn into a full blown flu which will render you not able to train for days, if not a week. Most of us fail to see this coming thinking it will tide away. Vitamin C will help to protect cells from oxidation apart from helping with iron absorption. Lack of Vitamin C will also prolong wound healing (like small cuts or blisters).

Food rich in Vitamin C : All fruits generally with Guava, Kiwi, Orange to be a very good and affordable source of Vitamin C. Don't forget your vegetables such as Broccoli. Eat as much as you want. As a general guidance, two oranges provides 1000mg of Vitamin C, which is what a normal person need per day. As an athlete, go for a the acceptable upper limit (UL) of 2000mg. Excessive Vitamin C will be purged through urine and study has shown mega dose of 5000mg will cause diarrhea.

Vitamin B Complex - There are eight type of Vitamin B researched and each provide different functions. Combination of these eight Vitamin B is known as B Complex. Generally, Vitamin B is known to help with metabolism of fuel to energy. Fuel in this sense is the carbohydrate, protein and fats we eat everyday. Vitamin B Complex help support the neuro system as well. It is known that Vitamin B will help those under stress. It is known to support the heme (iron) profile in the body - which is essential for endurance athletes. Lack of Vitamin B will also contribute to prolonged fatigue, heart palpitation, loss of appetite, numbness or pins and needles sensation and even sore-throat. These are symptoms we take for granted everyday and overlooked without attempting to understand the basis of it happening; lack of Vitamin B or deficiency.

Food rich in Vitamin B Complex : Vitamin B Complex is high in unprocessed food. Meat, fish, nuts, leafy vegetables are high in Vitamin B. It is hard to over-dose on Vitamin B as it is water soluble (similar to Vitamin C) and will be excreted via urination - which explain the wastage that occurs when one takes Vitamin B supplement more than the body can absorb. Avoid energy drink that usually add in high concentration of Vitamin B and claim to "help you get energy". It is not sustainable. If the need arises, a good Vitamin B complex supplement suitable for pregnant women would be the best and cheapest option. 

Good oil/Omega 3 and 6 - Good oil, Fish oil or oil/food rich in Omega-3 and 6 is good as an anti-inflammatory supplement especially if the training involves a lot of impact like running. Apart from that fish oil or food rich in Omega-3 and 6 provides the body a better lipid (fat) profile and assist the body to use fat as fuel - which from the endurance athletes point of view, is a big win. I need to bump up my intake of these good stuff. 

Food rich in Good oil/Omega3 and 6 : Good oil such as virgin olive, virgin grapeseed, virgin coconut, (virgin?) fishoil is a good start. If you are considering to replace your oil at home, always read the label first. Not all oil are created equal as many are refined from pomace or known as second press. The gem is in the first press. Don't forget the good old avocados with good (plant) fats that is another superfood. For food rich in Omega3 and 6, but you hate the smell and taste of fish, there is always the super food known as Chiaseed. I've written about it before. You can read it here. If you have been taking fish oil, be aware of the fish oil source as to minimize taking in contaminated sources (mercury poisoning on mega dosages or accumulative ingestion)

Iron - Feeling tired, over-trained and under-rested? Fatigue may come in various ways masquerading the underlying cause of iron deficiencies in triathletes. The demand of iron in training triathletes (and any endurance sports people for that matter) are the most overlooked factor and many took it too lightly. I had a bout of low iron level that was not funny at all. There is a limit on how much iron can be processed and absorbed by the body. Typical absorption rate is between 1 to 5mg/kg of body mass per day. How did the iron dip happen? When this happened to me in 2009/2010, I was under stress at work and had to keep up with my Ironman training. The body reacts to training and it adapts by increasing the total amount of blood in vessels, including iron-rich red blood cells (that carries the previous oxygen). The concentration of hemoglobin in your blood stays roughly the same, but more iron are used up– and a result, the body start dipping into the iron reserves. Iron depletion has caused many world class athletes their career and even with sophisticated and planned training, it could go undetected. It happened to me and by the time rectification were implemented, it was too late. 

Food rich in Iron - Plant based iron rich food such as soya bean and lentils offer high iron per serving. Traditional spinach is known to be iron-rich. Meat, the red variant and host of shelled seafood carries high level of iron. Key point of iron in food is the bio-availability of this mineral taking into account the body absorption rate. Due to my condition that took close to 6-months to fix, I am on 500mg of ferrous glutanate, which is a more readily available iron supplement. If you are taking iron supplement, don't forget to boost the Vitamin C intake as it will help the absorption.


Powdered green - Powdered green refer to plant based, phyto-rich food that are concentrated and allow the body to readily absorp the nutrition. Some example of this is super food such as spirulina, wheat grass, algae, barley grass. Why are they so needed and potent? One thing is because we can never eat enough green food such as the super food broccoli, spinach, alfalfa and other leafy green. Powdered green functions as a supplement to the already robust diet that incorporate healthy vegetable profile. Remember that this is not to replace real food and if you are, you shouldn't be training for any sports anyway.

Food supplement recommendation  - My choice would be spirulina. Go for the powder form instead of the tabs as it offers better value for money per serving.

Whey Protein - Whey protein is the highest grade of protein you can purchase with your money. Whey protein originates from milk and a by-product during cheese making. Whey protein is almost pure protein when compared gram to gram. Go for the highest concentration, which could be as high as 80% protein per serving. During high intensity exercises, your body will deplete glycogen (sugar) and uses sacrifices muscle mass for energy. As our body regenerates at all time, a demanding training schedule will inevitably wears you out. Refuelling correctly using Whey protein is one of the investment you can put in. Just careful and read the labels. As much as possible, up to two serving can be taken separately per day to allow better absorption and less wastage. 

Food supplement recommendation - no hard and fast rule here. Whey protein should not be mistaken as a "protein shake" or as a meal replacement. Again, it is meant to supplement an already healthy diet for an active training triathlete. Avoid sugar laden "protein drinks" and stay away from those high in fats. Remember to look out for at least 80% purity. 

For more reading on good food we should be eating more, head over to these three articles I've shared back in 2011.
http://www.tristupe.com/2011/11/food-you-should-be-eating-part-1.html
http://www.tristupe.com/2011/11/food-you-should-be-eating-part-2.html
http://www.tristupe.com/2011/12/food-you-should-be-eating-part-3.html

Do share with me your thoughts on what other good food that can be options to sustain an active and support the demanding training that will only get tougher as the day rolls by.

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Life Flashes In Front Of You

Hi all. As some of you might already know, my wife was hit from the back by a lady riding a motorbike at Putrajaya about 9.30am. She was rushed to the Putrajaya Hospital A&E where she was immediately stabilised. X-rays were taken of the whole body to determine any fractures. There were fragments of bones at the left cheek and multiple road abrasions on the shoulder, hands, knee consistent with a fall from a moving bicycle. CT Scan confirmed fracture at T12 aka the back bone after the ribcage. Luckily, the fracture is stable and missed the spinal cord. So yes, I am very lucky to still have my wife.
I Apologise for not updating the blog the past two days though it is another commitment of mine. The blog will be back to the scheduled posting tomorrow. I will update this incident for future reading separately in another blog entry once i get enough of rest and ensure my wife is recovering better. We are going to the IPD in Putrajaya to get her bike back and to lodge a Polis report.

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Fitness Facts You Should Know

I have a little bit of time to kill and i thought sharing these few and often misunderstood facts. Being an active person myself and has written many (countless) entries in this blog on nutrition, training, injuries and some peep into my private life, we are only human and often have questions that can't be answered or get mis-informed by other perceived to be more "knowledgeable" friends. We often make mistakes, but we learn from them. Here are some of mine.
I Want A 6-Pack
Every men worth their salt wants a 6-packs. It is a manly thing and no thanks to how the Greek shows how some of the God and how they are portrayed in myth does not help. While the incidences of Men-with-6-packs were more prevalent in the late 60's compared to the late 90's, they can be attributed to one simple reason - Refined food.
Rockstar with 6-packs? Well, back in the 60's Flower Power period, where cracks and heroins were easily available and a "lifestyle", it suppresses the appetite and provide "energy", until the drugs wear off.

Self-Destructive Behaviour. Artise name witheld

With more food sources available and life made more sedentary, obtaining a Greek-God like body requires not only regular exercises, but have compulsory life-long commitment in the form of a sensible low fat diet. No amount of 6-packs will show up unless someone either start burning the fats off their body (typically, a close to 10% body fat or a single digit fat percentile would be ideal) or they can starve themselves out.
There is no exercise that can target the fats around the waist, or what the gym-goer believes as "spot-reduction". There is no slimming centre that can do that too. Your body do not know which part of your body to "take the fat and burn". Muscle grow as they are overloaded and overstressed. Want your 6-pack?
Do it the hard way - Diet and exercise (cardio highly recommended to burn fat).
I Want To Exercise To Burn Calories To Lose Weight
Many of us exercise to burn the calories so that we can eat what we love after that. I have been down that path. Being Malaysian, we all love our food. I used to lift weights. Growing to a massive size (by my standard) and topping at 90kg. I used to walk around with a 17inch biceps and a 46inch chest (but it was actually a manboobs) and i justify myself eating 3000kcal a day because i am at my "bulking" phase.
Weight lifting only burns 20% to 30% of calorie values when compared to a brisk 7km/h walk or a slow jog. That meant, for every hour spent lifting weights in the Gym, you will only burn at most 250kcal as compared to 600kcal! And most "gym-goer" would give all sort of reasons to load up on their protein shakes! No wonder many people think they are a hunk of meat, but they are just a pot or fat walking.
Losing weight is not just about exercising, it is about eating the right food that will stoke your metabolism and provide enough energy and nutritional values to fuel the body. Exercising helps in ensuring that the body stays in tip top condition (optimal health) so we can do more, longer!

Macca. Idol. Image taken from Here

I Want To Eat Less Carb and More Protein
Protein Diet, Low-Carb Diet, Dukan Diet even the Blood Type Diet has been known the world over, tried and tested by celebrities and often copied and made the author rich via selling of books. But how much of them are true? Most of the diet has one thing in common - eating sensibly and knowing your calories intake. Doesn't take a genius to figure that out. Many medical practitioner consider low carb to be an unhealthy diet. The evil in the carb is not the carb itself but the availability of good carbs. Most of our carbs are highly processed food such as white flour, white rice, over-refined carbs, soda water, processed fruit juices. So if your idea of a low carb diet is to cut away all these highly refined carbs, then it is alright and you will see results. However, if your idea of low carb meant cutting away items that has carbs in them, don't. Take more GOOD carbs (yes, there are such things!) such as whole grains, whole seeds, legumes, nuts, fruits and vegetables. Not only they are mostly low in Glycemic Index (GI) value, but they are rich in fiber and contains essential oil that the body could not produce.
As for high protein to build muscle? Well, that is also not entirely true. A budding sport person would require up to 1.5g protein per kg of body (lean) weight (on a very high side). So, assuming i am 69kg at 10% fat, that would meant my lean body mass requires maximum of 95grams of protein to build muscle per day. How to get 95grams of protein? This knowledge below might be useful

• EGG 6 grams per EACH
• LEAN MEAT, FISH, POULTRY 25-30 grams per 3 1/2 OZ.
• TOFU 20 grams per CUP- 8OZ.
• MILK 8-9 grams per CUP-8OZ.
• YOGURT 8-10 grams per CUP-8OZ.
• CHEDDAR/JACK 7 grams per OZ.
• COTTAGE CHEESE 28 grams per CUP
• NUTS AND SEEDS 2-3 grams per TABLESPOON
• RICE, COOKED 5 grams per CUP
• OATMEAL, COOKED 5 grams per CUP
• WHEAT GERM, TOASTED 8 grams per 1/4 CUP
• BREAD 2-11 grams per SLICE CHECK THE LABEL
• POTATO, BAKED WITH SKIN, MEDIUM 5 grams
• MOST FRUITS 1 gram per FRUIT
• VEGETABLES 1-3 grams per 1/2 CUP

My advice would be to stop and skip any diet you are doing, just revamp the food that you eat. I did and it is rewarding me big time. Not only i am more conscious of the food i take, more natural and whole food provides me adequate energy with spares.

Whole Carbs - Winner. Image taken from Here

Running Wears Out My Knee
Studies has shown that there is no correlation between running and knee wear between runners and non-runners. In fact, runners could possibly have higher bone density reading (and can survive a fall better) apart from more cartilage mobility compared to non-runners. Case in point., my mum has regenerative knees and has went for a knee surgery. She is a non-runner.
I some times was asked about these as well and i am often lost for words simply because i do not know how to answer them. Knee damage is not via running, but more of resulting from bad posture and bad positioning when mobile. Many knee injuries are caused by ligament injuries and also damage to soft tissues. You will be more likely get knee injury from playing sports such as football, basketball, volleyball, martial art and other contact sports due to the sudden and abrupt changes in speed, position and landing while in motion. You can get knee injury too if you are not careful when starting a new fitness regime as your body would not be fully conditioned before you attempt something more significant.

More on Knee Injuries Here

Hope you enjoyed this sharing. As usual, if useful, share it in your Facebook, Twitter and/or blog!

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Food For Sciatica Pain Management

Much have been written by me over the past weeks on managing the pain caused by sciatica. While the key is really prevention, we can, through over/hyper activities and even through zero activities will cause these problem.
There should be an equal number of people, active and otherwise, having to deal with pain because of the L4-L5 vertebrae which usually spelt as "backache".
I am now a believer of stretching. If there is no pain, be happy that your muscle are supple and well stretched. If there are pain, start doing something. That short 30minutes everyday, even while sitting in front of the PC doing work, or even attending a meeting, could do wonders.
Do refer to my entry here, here and here.
Today's entry is about maintenance and how to keep it under control - food wise.
Sciatica happened when your Sciatic nerves effected/inflamed. Obviously the first thing you should do is to eat food with anti-inflammatory properties. If you rely on self-treatment like myself, there are a lot of sources you can find online with regards to this group of food. Of course, as usual, practice moderation and take everything with a pinch of salt (though taking saltish thing if you have Sciatica is NOT recommended).
A website i did some research on listed down these 10 food. I am glad i am taking some of them on a daily basis if not at least once or twice a week.
1. Kelp - otherwise known as seaweed. But please skip those in snack form as they have salt, flavoring and vegetable oil covering them (to make them crispy)
2. Salmon - rich in EPA, DHA and Omega3. They are expensive and "wild" salmon is a misnomer as most salmon we eat are farmed variety. I get my Omega3 from Chia seed more than salmon. Chia is more expensive than salmon gram for gram and they are hard to find.
3. Turmeric - or kunyit. :) common spice used in Asian cooking, especially curry. Just go easy on the santan.
4. Shittake Mushroom - or Chinese mushroom. Those you buy fresh would be good but those usually sold dried in Chinese medicine hall will also work.
5. Green Tea - This is my MUST have. I take up to 3 cups a day at work. I am sipping this as i am writing this over tea time. There are many variety, i go for the Japanese green tea. They are a bit more expensive and they are more "original" (taste and olfactory). Careful of those common tea brand selling theirs as "green tea".
6. Papaya - It helps with constipation too. :)
7. Blueberries - We don't live in countries with these being sold at the grocery store. But there are alternative such as the Chinese Goji seeds (the read colored seed that is sweet) and dried cranberries is easy to find. Find them cranberries cheaper at baking supply store. I have these as snacks in the fridge. Oh ya, Goji were believed to be able to maintain eyesight ;-)
8. Olive Oil - Make sure your kitchen has a bottle of these. But please don't use them for cooking/stir frying. These are "mat salleh" oil, not meant for Asian cooking. Use them to line/dress/marinate, not to fry. I often use olive oil as a dip with balsamic vinegar. :)
9. Broccoli - There is a reason why your mum asked you to eat your vegetable.
10. Sweet Potato - Perhaps, this is why the older generation, though they performed back breaking manual labor work do not have any back problem. Sweet potatoes are staple during the war period and prized as a form of energy food due to the complex carb and also fiber they have. A winner any day. Steam and go.

Done with the list above, it's easy to integrate some of the food into our daily diet. The above is suggested and they are meant to be "easy to find, easy to eat". Don't forget one more crucial mineral that we do not take adequately everyday - POTASSIUM.
Food rich with this mineral will allow your muscle to stay loose and prevent the tightness associated with sciatica. Food such as banana is laden with potassium. There is a reason why athletes takes them as energy food. It is known to balance off the sodium (as in natrium in natrium chloride i.e. table salt) and prevent cramps. Other food rich in potassium are apricot, which has up to 3 times more potassium per 100gram compared to banana. But banana is 10-15times cheaper. :) Seeds, nuts and tomatoes are rich in potassium too. Don't be too shy to load them up.

From the above, we can already see that eating sensibly and healthily is basic to having a good nervous system. It make sense to cut down on sugar, salt, oil and processed food as much as possible and take in more "whole" food. Apparently, keeping the body acidic level low will help as well. This would require a different level of consciousness when eating and also careful planning. However, it can be a good reference once the above two food category can be part of the normal daily diet. I found a link on the net on body acidity and also a food chart that could help. Read more here

Be surprised to see that lemon and orange are actually "alkaline food". If you are a beer or soft drink fan, you might want to consider to start laying off these sins. That include taking in sugar replacement such as aspartame and saccharin, which has the highest level of acidity.

Now, with these informed choices on food, with the few basic stretching you read in my blog, you have enough information to start managing the pain caused by Sciatica and i wish you speedy recovery.
I know i am already on my way to recovery and all it takes now is discipline!

And doing the cross-leg stretch of course!

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New Stretch For Sciatica

Sciatica Pain Management Again.
The condition has greatly improved and I have felt i regained some flexibility on my hamstring and the back surprisingly does not hurt as bad as before.
Spoke to a friend and he suggested that i perform a simple stretch in the office while sitting down at my desk.
It was simple.
Sit on the chair with good posture.
Cross one leg (ankle) over the other (thighs).
Push body forward (or rather bend with the back straight) and feeeeeelll the stretch.
I immediately feel the pull on my outer thighs and at the back of my thighs. The right leg was surprisingly flexible but i had trouble crossing my left leg over my right.
Once i managed to do that without looking spastic, the pain radiated from the butt all the way to the end of my toes.
In less than 60 seconds, i had pins and needles feeling on my whole left leg.
I was that stiff.
Lets hope things improve more with these simple exercises/stretches.

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Spine Exercise for Sciatica

I have written about Sciatica in my previous entry and it was void of photos. Here is an extended update tying the spine exercise with some photos of me performing it.

Sorry about the topless-ness. It was not intentional as i was lying there doing the exercise and wifey was nearby to help with the photos.

:)

Hamstring Stretch

Yeap, i was in pain. I could not even straighten my legs. My hamstring is like strung to 1,000lb/ft, which in return, compresses against the sciatic nerves.

Pelvic Lift

Sore muscle working overtime. So much for being strong.

Half Crunch

Muffin tops...AWAY!

The last one was the yoga like stretch usually associated as a movement with downward dog.  I believe it's called the Cobra.

Grimacing. I was.

After two days of stretching and performing the exercise, the pain was slightly less. There was improvement and i know it's not psychological. It's physical improvement!

Fingers cross, i will be on my top form again, soon!

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Sciatica Pain Management

Oh My Lower Back!
I have never heard of this term until a friend mentioned to me about two weeks ago when i had severe numbness just from running a short 20km distance. The numbness to the feet, where the feet felt like it will explode was not a good feeling and it came again when i ran 15km yesterday along the usual running route.
Sciatica is a term used to explain the pain caused by the compression/injury to the L4 and L5 vertebrae. It is also known as lower back.
A Vet friend sort of confirmed the symptom again yesterday morning and it has set me out to understand the condition a bit better.
I first had this pain about a month to 6 weeks ago. Coupled with severe upper back pain where i felt numbness in my fingers and gastric due to (previous) work stress.
Fortunately, my medical examination came back as "GOOD".
Somehow we (i hope i am not speaking generally) that does sports are often in denial about our health condition until sometimes, it's too late.
So, where do i go from here to explain to you readers what this L4-L5 spine and this sciatic nerve does without sounding like i am a medical expert just after ONE day of research?
So, Sciatic-iously
Sciatic nerve is the longest nerve in the human body which runs from the lower back all along the back of your leg to your feet. It usually effects only ONE side of the body. If both sides are effected (which is rare), it's called bi-lateral sciatic. I do not have this and it is right now effecting my right leg.
I looked at my running shoes and noticed severe wear within the last two months on the left side. It tells me that i am putting more weight on the left side to off-set the right side when i was running. While no human has the same leg length, i am very sure both my legs are within the tolerance limit of "defectiveness" as created by God.
I am writing this while my right legs are numbing up from some stretches i just did to manage the pain. I can now vouch that sciatic nerves effects the movement and feeling in the entire leg, including thighs, knees, calves, feet and toes.
I had exactly the said parts of my leg freezing up and numbing up as i ran yesterday. It wasn't funny and it was frustrating.
Those of you that run would know how frustrating it can be. It is like having a "waste of time" workout; the lung felt it still has liters of air. The heart felt it has not surpass the 50% effort. But the leg felt like it weigh a tonne. It just refuses to move the way it should.
Sciatica describes the feeling or symptoms of pain, weakness, numbness, pins and needles feeling and even like how i felt - a lost of control over your own body. It is not a disease. It is a pain that radiates from the lower back or butt, all the way down to your feet.
You will feel the pulsating effect as it synchronise with your heart rate.
Mine is running at about 60bpm now as i am typing this.
What causes it?
I went to a chiropractor about 3 weeks ago as i could not stand the pain on my upper back and lower back. I was told my lumbar section C3 and C4 is out of alignment and my L4 and L5 is "pretty out of shape".
The famous alternative medicine praticioner at Seapark Petaling Jaya treated both at the same time, spending likely to be one of his longer session per patients. The misalignment on C3 and C4 caused my right arms to be numb and has no strength. Nerves were pinched as the "burden" of the shoulder collapse onto the spine. In other words - bad posture due to endless hours in-front of the laptop at work.
I used to think that being given a laptop at work is a privileged and a recognition. It says "you are important". Along with it comes crunched up shoulder to try to squeeze yourself onto the tiny 14inch space. You will be lucky if Carpal Tunnel Syndrome (CPS) don't get you first.
Along came the L4 and L5. It is a common occurrence according to Mr. Chong (the Chiro). He told me it will take at least two or three session to fix it. Again, bad posture, carrying heavy items (read : Ryan and Nadia), bad ergonomics and possibly a mattress that is too hard or too soft will effect the spine as well.
Simply said - Sciatica is caused when the sciatic nerve are being pinched, compressed etc by perhaps a deteriorating spinal bone or possibly a bulging disc as well. Full medical examination including MRI scan might be required if the condition gets worse.
I was also told to exercise more by Mr. Chong. If only he knew.
The Treatment
I bumped into Jamie Pang at Bukit Aman carpark after a run yesterday and i told him about my pain and how uneasy i felt. With him as a senior runner which was introduced to me, and was said to had the same problem. He explained to me on doing "spine exercise".
When i was doing bodybuilding eons ago, i love "good morning exercise" and dead lift. 300kg on the dead lift and slightly more for shrugs were "not an issue". I thought it will be sometime before i will have any "back problem". I had a thick back. Ever since i turned into more of an endurance junkie, i started shedding away those weights; and i forgot that i have shed away those muscles too.


Plus i was not getting younger. OLD people DEGENERATES.


I was a hefty 90kg Second Row Forward when i was playing Rugby for my Alumni. I could throw a 70kg player up to win a line-out. Nowadays, lifting Ryan or Nadia at 20-odd kg felt i would break my back. Not nice.
As i research into more ways to fight this inconvenient pain, bearing in mind the options for possible surgery, i became even more aware of my body.


The tingling on the little toes that i never knew existed except the pain caused by ingrown nails.


The stretch i never knew at the Achilles.


The burn that comes faster than relatively fast car as i run up an incline.


The numbness and pain i never felt from my butt, along my hamstring, knee, calf and feet.


And i blamed my worn out Lunarglide.


Here are what i read that could possibly do good for your spine, and perhaps, save you readers that is reading this entry a possible reprieve from Sciatica.


Stretch.


Yeap. Stretch. That was what the "Doctors Online" recommend. I believe that was what Mr. Chong meant. if you are not active and has backache, perhaps the easiest solution is to get active.
if you are active, perhaps, the best solution is to stay injury-free by stretching.


Sciatica Stretch #1 - Hamstring stretch
I have never stretched my hamstring. I thought i had flexible supple hamstring as i used to be able to perform split when i was an Taekwondo exponent. I could do spinning split kick - hitting a target twice as i jump and spin in the air with both my feet stretched out in split.
Key word here was USED TO. Guess reality hits hard.
For this stretch, you lie down flat on the ground. Slowly bring one leg up to your chest, hands behind the knee. Now, extend the leg slowly and straighten it. Feel the stretch at the back of the leg.
If your hamstrings is as tight as mine - your legs will shiver and shake as it tries to keep up with the stretch. Hold it for a count of 10 and work towards 30 second. Do not bounce the stretch and hold out as smoothly as possible.
For extra deep stretch, consciously push your toes down towards you so that your feet is like planted on an imaginary ceiling.
I felt immediate numbness from my hamstring to all my toes. The pain radiated from the hamstring and travels slowly towards the end of every toes.
Do it twice a day for as many reps as you can possible performs.
You can do this in the office as well when you sit down - depending on your level of flexibility, you might need something to elevate your heel as you stretch. Keep the leg straight under the desk with the heel as the pivot point. Now, move the body down towards the thighs and feel the stretch. It will not be as effective, but it is a stretch nevertheless.
Sciatica Stretch #2 - Pelvic Lift
Lie down flat with your feet shoulder width apart and knee bent. Lift the pelvic up and hold for 10 seconds. Work towards 30 seconds. Aim to complete 2 sets of 10 reps.
I did this and Oh-My-Gawd i never knew my pelvic and core muscle is so weak despite all the exercising! Needless to say, i broke sweat in a 24degree C room.
This exercise is good too, as it works your Kegel muscle. You will then have a stronger sphincter muscle to hold the shit in should you be stuck in a jam and not drive like an @$$hole. ;)
Sciatica Stretch #3 - Curl Up and cheat on those Crunch.
Assume sit-up/crunching position i.e. lie down flat per Stretch #2. Now, lift the shoulder up slightly and hold it there. It is like a crunch but not a full crunch. At best it's lifting the shoulder up by a couple of inches. This position helps to maintain a proper lower spine position and strengthening the core to support them.
Now, you finally found the "cheat" should your gym mate or instructor commented that you did not do your crunch correctly. You can always tell them that you are exercising your spine. ;-)
I did this and i believe my abs will be more defined as the pain caused my those misaligned L4 and L5 improves.
As usual, do it for 10 seconds and build towards 30 seconds, 10 reps and 2 sets.
What's Next?
I will continue to research more and find out ways to deal with the pain. As a few friends tell me, it will not heal 100%. From now onwards, it is learning to deal with the pain. Just because you are actively fit, doesn't meant it will not hound you. In fact, those i spoke to about this pain and those that told me about this...they are all accomplished athletes in triathlons, adventure racing and running!
if you do not have these pains, count yourself lucky - but do consider to stretch those spines so that you can continue to be able to do the sports until you are 80!

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