Patellofemoral Pain Syndrome

fuiyoh..
typing the title i already like professional~!!
yupe.. i guess this is my sickness..if you feel curious about it can click Here!!
fuiyoh again to me.. 1st time do hyperlink in blog.. :P

it is normal especially for girls..
the more i read
(doctor actually not explain details)
coz i wants to know more before i go to see doc..
so i do read lots..

this 1
ini lagi
and banyak lagi...

so.. when the doctor says..
i have some basic understanding.. oh yeah.. i macam read it before..
go back and check back again..

according to doc.. seriously.. this is common problem for girls
i check how it is common.. realize really.. superb common..
why i say like that... quote from some webpage..
"膝外翻常見於女性，在路上常見許多X型腿(X型腿是指兩足並立時，首先是兩側膝關節碰在一起，而兩足跟則靠不攏，走路出現兩膝打架互碰的步態。雙腳併攏后只有膝蓋能接觸到，大腿小腿間都有縫隙。)的女孩"

he said for beginner stage..
my condition is still normal.. still acceptable..
i feel grateful that it is..
i still can run~ <3

just be smart in run..
no more hill run of coz..
so.. i will reduce it..
treadmill is ok..
no more go outside run..
once in awhile marathon still can..

blekkk...
my friends laugh me..
your doc sure do no know what is your extent of "jogging"
he has no idea at all..
haha..
he just asked me.. dulu do i run?
i say no.. but i am not that princess cant even run or what..
that all he asked.. hahaha..

he don know that i can run for 1 or 2 hour everyday.. minimun really 1 hour that type of exercise..
well.. he no need to know..
i just need to control myself..
run safe..

next.. just i am lazy to type.. and have a place for me to check back..
the stretching that i want to do..

*“X”型腿的治療和預防方法
X型腿不同程度的矯正　　X”形腿是指站立時，兩膝併攏時兩腳不能併攏，間隔距離為1.5 cm以上。它同樣是由於先天遺傳，後天營養不良，幼兒時期坐、走姿勢不正確所引起的，造成股骨內收、內旋和股骨外展、外旋所形成的一種骨關節異常現象。它的矯正困難根大，但只要堅持，也會收到一定的效果。
矯正操的目的是加強腿部練習，使大腿內側群肌肉的力量得到加強，小腿三頭肌得到經常的鍛煉。
(1)坐在椅子上，兩手后撐，足踝處夾一物體(可由厚換薄)，兩膝併攏，然後直腿上舉至水平，再下落，15一20次X3組。
(2)兩腿屈膝坐地，膝外開，腳掌相對，兩臂彎曲，兩手扶在膝關節內側，用力下壓膝關節，至最大限度保持2秒，再還原。
(3)直腿坐，兩手體后撐地，兩膝間夾一軟物(如小皮球)，用橡皮筋將踝關節捆住，練習5分鐘。要求小腿用力夾物體。
(4)兩腿開立成二位，兩膝盡量向兩邊分開，挺胸立背，屈膝半群，慢慢抬起腳跟，然後下落，反覆提起並下落腳跟，直至小腿有酸脹感。
(5)小腿向內側踢毽子，兩腿交替進行。
內踝間距在3-6cm者，可非手術治療：白天按摩大腿外側肌肉，晚上在小兒入睡後作兩踝及股骨髁靠攏並以繃帶綁緊或利用夾板固定來逐漸矯正;補鈣和維生素D，並多曬太陽。
內踝間距在6-9cm者，可手術治療：(1)膝關節外側骨骺阻滯術(2)股骨髁上截骨術,您可與骨科醫師聯繫諮詢矯正辦法(包括手術)。
*矯正X型腿的矯正操(一)
1.對外八字腳患者，行走時，每走一步都要讓自己感覺到兩膝內側有輕擦的過程;隨時隨地選擇有直線地面，兩腳正直踩線行進練習。同樣主要靠生活中堅持。 2.X形腿的矯治練習，每天1～2遍：
第一節壓膝運動：正坐，兩腳掌相靠，兩手扶膝輕輕下壓。注意腳掌不要分開，膝蓋壓到不能再壓時，停耗一定時間。
1. 壓法：坐在平坦的地方，腳掌合攏，兩手放在雙膝內側向下慢慢按壓，然後雙膝最大限度分開，保持5-10秒鐘，還原。重複15-20次。
2. 拉引法：坐在平坦的地方，兩腿盡量併攏放平，在左右腳腕上拴一條長50厘米的橡皮筋。 然後兩腳用力向外拉引70-100厘米再放鬆還原。重複20-30次。
3. 夾物法：坐在寬凳上，雙手撐於身後，兩腳觸地，膝屈(90度)，腳腕處緊夾一質軟物品。然後雙腳離地、伸膝、兩腿盡量上抬，保持5-10秒鐘，放鬆還原，注意物不能掉(物品的選擇由大到小，直到能夾住一張紙為準)。重複20-30次。
4. 外翻法：並腳站立，身體微微前俯、半蹲、雙膝用力外翻，同時雙手向外按壓雙膝內側5-10秒鐘后，起立還原放鬆。重複20-30次。
5. 踢毽子法：用腳內側踢毽子，左右腳交換踢,左右腿各踢20-30個，共練習4組。
第二節捆腿練習：坐位，兩腿併攏抬起，以布帶捆住腳腕，兩腳用力向左右掙動。
3.非手術療法有一些，需長期不懈的堅持，可以嘗試：1.走“貓步”。2.盤膝坐20～30分鐘並交替雙腿，每天1～2次。同時按摩腿內側肌肉，增加肌張力以矯正畸形。
矯正X型腿的矯正操(二)
第1式 緊實大腿運動1. 坐在椅子1/3處，腰桿打直身體向上伸展。
2. 雙手置於坐椅兩旁，左腳抬起向前，腳尖朝上。　3. 還原換邊重複8~12下，共3次。
第2式 腿內側運動　1. 坐在椅子1/3處，雙手手肘置於大腿內側。
2. 雙手手肘用力往外撐，大腿用力向內收。
3. 形成抗力停留5~10秒。
4. 重複8~12下，共3次。

long.. i know ha.. :P

relieve, roro

Jam

Traffic jam for the way to LCCT back to KK

I am so tired as yesterday could not sleep properly and today reach office at 7am sharp for me to leave office on 4pm sharp. 

Been busy for whole day like a bee handover this and that and still teasinv by colleagues. 

Late for 30 minutes leave the office then wala~ 

Sleeeeeep deep in the bus. Auto wake up after 1 hour started to nervous that.. What the hell.. Belum sampai Airport yet?  OMG OMG OMG

If late to catchthe flight.. How?

What should i do?

Nahhhhhh it does not matter la..

Just back kl continue sleeep

Is only can think like that

Next time i would not take bus.. 

I would take ERL train..(fuiyoh.. 4X expensive than bus)

Blekkk.. Normal la..

Working level is different ma

I would be prefer the time is under my control..

Next time i back no need check flight ticket also.. 

Company will pay for me.. 3 times for a year.. Just use it.. Argghhh.. Hopefully..

Really get to airport on time.. Counting down..

My phone batt also counting down.. I am gonna be crazy.... 

Crazy,roro

Garret Popcorn

The overpriced pop corn

The branded pop corn

I do not know when i am started to think about branded stuff.. LV, CHANNEL.. 

I wanted to blame it Kyee.. Hahaha

She is the 1 craving for Garret Popcorn..

She will ask no matter who back from KL just buy for her.. Does care is close or not close.. All her eyes was.. Garret!

I feel quite funny last time as she is kinda superb duperb hate trouble people that kind of girl.. But for the Garret she can throw off her maruah to ask people buy back to her.. 

Hurm.. Last time i know she is craving for that.. Even ask my 1st known people steven bring back stuff for her when e is on the way to kk for his offshore service..

Beh paiseh! Till now i am still so amazed that i acting like that.. Hurmm..

But.. Now.. She scares the smell already.. Listen the word Garret she already wante to vomit it out.. Tsk tsk tsk..

Feed her too much.. Make her phobia.. Last time still so love.. Not loyal at all!

P/s: carlo rino 罢了喔~ shit.. That 罢了喔 cost 500 bucks.. Please don bliv her tone...

Sacastic,

Roro

Sabah tanah airku~

Pictures tell you the stories.. :)

Hashtag seafooddinner, #only in tamparulli #saulafan #engagementring?! #sibehnicedinner #fulllunchie #cravingsatified #roadtripforfoodhunt #yipppppppe!

#monkey #sakai #cultureshock #fraudbarbiedoll #coconutdrink #barehandopencoconut #sabahsarawak #imissugirls!!!!

#selfie #noob #stalker #magiclens #iphone4s #iphone4notnice:P #pimpleface:(

#lulusnappic #dirtytable #3hungrygirl #feiposlowslowgivetable #luckykyee #greenkitchaiping #wrongestimatedprice

#blur #back to reality #sobssobs

hashtag, roro 

purpose

started to forget the initial purpose i went to jog
typical human behaviour
when reach competition... we will be acting more and more aggressiveness
and when you know you can actually do it..
you can actually get a place in those competition..
ehem.. there goes wild...

i had my formal 10K run last saturday..
my 1st night run..
in somewhere in Putrajaya..
i cant say that is my 1st time been there.. cause..
i pass by many times previously..

Putrajaya is like a dead city to me when it reach night..
but the view at night is nice..
just like the view you see from airplane..
shining by those little light at far..
is a good place to dating..
but in kl..
Putrajaya is far.. and.. quite dangerous..

i took my friend BIB go and run.. therefore.. official result does not appear my name
but as usual..
when comes official run..
it will always exceed the performance when u are training..
i already had jogging everyday..
however i am still surprise when i look to the time that i run..
that is.. superb fast..

and when u run alone..
(i am blaming that louis and shafiq does not join the run)
is bored...
and.. feel scary.. as you run alone.. when reach somewhere dark.. someone kipnap? or i hurt myself in the middle? no people come and save me..

there goes again louis scold me..
you thought everyone having same pace with you?!
hahaha.. but i know you will force yourself to catch  up my pace..
and shafiq will slow down his pace to follow my pace..

running alone is just the only disadvantage -bored- you have to endure it..
other than that... is kinda motivator..
coz.. you don dare to rest.. to walk..
so.. you will slow jog.. and very fast to recover and start to normal jog again..
i think coz i am focus.. i have noone to talk with..
i am just counting down 8km.. 6km.. 2km.. then 0.02km..
reach finisher line.. that's why my time is fast...

i am scare right now.. my knee cant bend 100% everytime after i run..
training and running..
i thought that is just temporary.. and is common as i do run lots..
but then.. check with doc is always good advice..
tried to download as many as information regards the knee problem..
runner problems..
i am so sad.. my biology is sucks as my form 5..
cause i am not understand what am i read..

i am deeply believe that the teacher spoil my passion towards biology after she scold me..
haih..
草莓族，伤不起呀
so please dont simply scold me..
if you are my peer same age or just few years older than me..
i will loaded my guns full with fire..and!! attack back..
smile sarcastic.. slowly revenge and torture you in the future.. :)

for elders.. if you scold me..
the way i will act.. is cry~ wakakakakz..
seriously.. i feel bad about my attitude..
but.. i just cannot control it..

i am off my topic.. as usual =P
knee problem.. book the 物理治疗师 in monday to have more understand about what is the problem..
i am just need to worry how am i going to go to prince court in my lunch time..
probably go by taxi..
and back before the lunch time end..
normally i can use up to 2 hours for my lunch time..
too bad doctor appointment is FULL for weekend.
i am just need to pay back the time..
but next monday is month end closing..
plus i having the big diamond that my hubby send to me..
hopefully wont that complexity..

there is few running in this year end..
thanks to louis.. thank you.. for keep update me the runnning news event..
and i am sooo kiasu.. everytime have people ajak i surely want to join..
this is just my starting to run..
my 1st year..
don push myself to so far..
trying my best to recall the main purpose of running..
i am just want to be healthy.. and diet.. and whatever..
but not for the running competition..
i don mind you guyz keep on remind me ask me to stop if i overdo..
just please keep on remind..
i know how kiasu people i am..

and i am going back this weekend!
yeay!
daddy call me yesterday..
luckily i catch up his phone.. (phew)
i cant imagine if i fail to catch his phone..
then he ask many things in short..
(typical my family conversation..)
fast, precise, get result.. ok.. piak..
LoL.. i request to talk with mom before end..
i ask..
i want soup..
i want different soup for that 3 days..
please dont simple bluff me with jagung soup..
i have 3 months no 靚汤滋补滋补
starting to order my menu.. hahaha..
just back for weekend..
is less than 48 hours stay in KK.. but i am so many mamacamcam...
hahaha..

love, roro