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Injury and Me




This is part yang paling ditakuti oleh ahli2 sukan dimana2 sahaja. Injury ada byk jenis dan byk sebab so aku kategorikan kepada 2. 

Physical Injury 
Injury pada fizikal yg kita dpt lihat. Such bengkak, blister, tergeliat dan segala yang bersangkutan. 

Mental Injury 
Yang ni ramai yg xtau dan kurang amek tau. Aku saja panggil mental injury sbb mmg related dgn keadaan mental kita. Klu korang ada rasa down, mandom, malas, tekanan, stress, happy melampau lepas game than korang dah ada this kind of injury. 

So how all this 2 injury can happen? Ada byk sbb sebenarnya. Aku akan berckp dari pengalaman aku sendiri. Antara yg pernah terjadi pada aku adalah 

1. Training xikut jadual. 
Ada yg terlebih training dan kadang2 terkurang training. More worst bila xda langsung training plan. Confirm akan injured punya. Either masa training atau masa game tu sendiri. So we need to have proper plan and execute it properly. 

2. Ada training plan, smua dah proper tapi training plan x realistic  Contoh, kita baru mula berlari, buat 10KM game plan but training mcm nak pi 21KM. Mielage terlalu tinggi dan badan xleh nak terima in short time. So again padan muka. 

3. Again about the plan. Kalau game dkt trail tapi kita hentam training main road ja, insyallah akan injured. Actually kita kne ajar kaki to train or simulate the real course and situation. Itu pentingnya LSD. 

4. Plan.. Plan.. and plan.. Selalu aku tgk kita ada training plan. But kita kurang fokus dgn logistic plan, real day plan and after game plan. Ni penting ok. A week before game apa plan? A night before game apa plan? Sampai ja finishing line apa recovery plan dan lain2 lagi. Dengan proper plan, insyallah game akan berjalan lancar before, during dan after. Kita akan dpt minimisekan injury and prepare for next game. 

5. Learn about your body. 
Study intake and refuel kita for each training and game. Dari situ kita tau apa yg ok dan xok for next game. Some food klu terlebih amek akan cause unexpected injuries. So learn about your intake that suite with your body. 

6. Don't change plan. 
In real game day, jgn suka2 tukar plan yg dah dirancang. Kalau rasa perlu tukar xperlu jauh dari apa yg telah dirancang. Contoh, masa training go with 10minit pace and plan go with 8minit pace in game. Tapi masa game tgk jalan lurus ja, so tukar plan hentam sampai 4minit pace. Percentage of injury are high ok. 

7. Running form. 
Running form yg salah pon akan cause injury. So learn and practise the correct way of running. LSD is good platform to improve running form. 

8. Attire such kasut, compression etc. 
Pemilihan kasut dan stokin amat penting, aku dlu 3 ultra event aku kaki hancur disebabkan blister. Ni disebabkan kasut dan stoking. Now tiada lagi problem besar2 mcm ni. Pakaian pon kne sesuai. Ada kes sampai puting berdarah, melecet celah beda, melecet celah ketiak dah mcm2. So kne cari attire yg sesuai, again LSD is a good platform to test all those. 

9. Hydration beg 
Aku kne isu beg ni masa Craze Ultra. Last minute beli beg besar skit and dpt pakai dkt satu LSD je. So badan aku sakit2 sbb bawak beg ni masa real game sbb barang terlebih dan xdipractise awal. A big relief bila pacer aku bawakkan beg ni masa nak reach u turn 50KM. Habis melecet bahu and badan sakit2 sbbkan issue ini. 
  
10. Body Weight 
Ni mmg big issue. Klu badan kita agak besar/overweight please reduce the weight. Aku dah kne mende ni. Weight will impact on running form. Kalau berlari jauh2, what will happen kadang2 lutut, angkle dan tapak kaki akan impacted. Aku xkata yg ada ideal weight xkne but running form seriusly factorised by komposisi badan. So it better tu ada ideal weight. 

11. Old injury 
Ni mmg slalu berlaku. Xhabis satu injury kne plak lagi satu. Klu kne tmpt lain xpa, ni ne tmpt yg sama. So make sure badan betul2 ready sebelum nak pulun lari balik. Simple indicator. Go and do simple run and see how it impact to the pain area. Klu ada rasa2 lagi, elok rehat lagi. Klu rasa sedap dah, boleh melompat mcm arnab so plan for come back. 

12. Ilmu 
Ini yg paling penting dalam byk2 point. Pi belajar, tanya, baca. Dari situ baru tau apa nak buat. Contoh baca artikel merapu aku ni. Then baru dpt idea and kita akan teruk godek dan mencari ilmu yang patut. Baru kita bersedia untuk anything yg akan berlaku. 


So, kalau la dah buat smua tapi still injured. Jalan terbaik is treat the injury ASAP, rest and replan. Aku rasa we know our body better. Listen to your body. Kalau masa game dah rasa mende pelik2, make a decision ASAP. Pi klinic kalau perlu and rest. Xpyah risau sgt pasal next game. 

They will be always a game everywhere but badan nak pakai lama. Aku pernah kene which doing to much back to back (30 days with 2 ultra, 1 FM and 1 major hike) and cause serius injury dgn lutut aku on last game yg aku buat. So aku rehat almost 1 month from any major game and come back after 50 days for next major game. On top of all this injury, i was hit with mental injury yg amat kronik. Tired and malas amat tinggi.

So alhamdulillah i learn from all this and become stronger for the next game. For now carilah ilmu, bertanya, membaca, then plan and execute one by one. 

kuchalana

Only Those Who Risk Going Far Can Possibly Find Out How Far They Can Go

8 comments :

Amilita Zaini said...

Memang dua2 injury dah kena (of course beberapa kali haha). Sekarang still tak boleh lompat macam arnab balik dah ni, so have to listen to my body and yes thank you for highlighting "there will always be another game some other time". Kadang2 tak teringat benda tu so terus dapat mental injury pulak :P

Farahfn AbHamid said...

sama dgn kak millie, 2-2 injury dah kena. sekarang ni tgh mental injury sikit, malas nak buat LSD. Padahal hujung may ada event.
T__T

nak kena baca blog running otai banyak2 ni, bagi serap sikit semangat running.

Farahfn AbHamid said...

eh lupa nak tulis.
Farahfn = Nannoor Ab Hamid. :P

lina said...

First of all,
get well soon and come back stronger.

Second,
I guess what we can take from the injuries and mistakes is that, the ilmu from it and not to repeat doing it. Ek?

Kalau x pernah silap, camner nak learn about it ye tak?

kuchalana said...

Milly.. yg penting learn from there..

Nano.. i always take a week to relax klu ada mental injury.. and strat stronger then next week.. cuma jgn lama sgt..

Lina.. yup.. jgn malu buat silap.. learn n improve.. kita bukan duk skolah sukan ada cikgu jaga makan.. minum.. training.. so kita kne find the best for our own.. cuma kne berhati2.. sbb kdg2 kita rasa mcm mampu but fact we are not.. i am lucky sbb ada kwn2 yg slalu remind me..

Matjoe said...

mmg terbaik la perkongsian ni. aku ni kira injured mental laa, dah malas lari dan makan tak jaga. selepuk kene dekat muka aku.

eezard_vazz said...

Samala bro... aku pon terkena injury lama menghantui kembali, lebih teruk bila yg lama tuh lg nyengat dari yg baru... Sabar jela...

Runner's knee punya injury bole kasik kurang je, hehee... kalo nak train lari balik kena pakai knee strap baru xsakit sgt... hehee... Da 4 sesi dgn doktor kaki pon, nak try R-I-C-E lak hehe... =P

Nih entry bukan merapu coz based on experiences n bnyk info bguna woo bro!

kuchalana said...

Mat joe - hahaha.. xpa.. rehat dlu.. lps tu plan balik..

Izat - Kne plan betul2 bro.. tgk apa pilihan yg kita ada dgn injury lama tu.. yg paling baik cari punca and tackle dari situ.. aku dlu ada problem dgn lutut.. sakit lps game.. naik turun spital.. xda perubahan.. last2 aku try bekam.. terus baik smpai rini.. mungkin nasib aku kot.