ACL recovery process - week 4

15.08.11 (Day 25)
Seen Dr Cormac for review
Physio Sreya~~

• Bike cycle: full cycling
• Core & Back exercises

16.08.11 (Day 24)
Physio Sreya~~ Rehab Nic

• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Rocket board balancing
• Leg press: 10 sets of 10 (5 plates) 
• S/L balance with ball throw. 10 sets of 10 bounces.
  
• Sumo Squats: 10 sets of 10
• Hamstring prone hang curl: 3 sets of 10

17.08.11 (Day 25)
Physio Sreya~~ Rehab Joe

• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Rocket board balancing
  
• Leg press: 5 sets of 10 (5 plates) 
• Sumo Squats: 10 sets of 10
• Core exercises

ACL recovery process

02.08.11 (Day 12)
Physio Sreya~~

• Flexion: 125degree, Extension: 2 degree
• Used reformer : 7 sets of 15
• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 10 (4 plates of weights)
• Reverse leg lifts: 10 sets of 10

03.08.11 (Day 13)
Physio Shiwkar~~

• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 15 (4 plates of weights)
• Reverse leg lifts: 5 sets of 15
• Leg press: 10 sets of 10 (3 plates)

04.08.11 (Day 14)
Physio Fizah ~~

• Flexion: 144 degree, Extension: 1 degree (amazing improvement)
• Used reformer : 5 sets of 15
• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 15 (4 plates of weights)
• Reverse leg lifts: 5 sets of 15
• Leg press: 10 sets of 10 (3 plates) 
• Front static hold: 2 mins

05.08.11 (Day 15)
Physio Sreya~~

• Flexion: 135 degree, Extension: 0 degree (amazing improvement)
• VMO activation
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Reverse leg lifts: 5 sets of 15
• Leg press: 10 sets of 10 (4 plates) 
• Mini squats: 10 sets of 10

06.08.11 (Day 16)
Physio Sreya~~

• Flexion: 142 degree, Extension: 1 degre
• Bike cycle: full cycling
• Wobble board balancing
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Leg press: 10 sets of 10 (4 plates) 
• Core Exercises

08.08.11 (Day 18)
Physio Sreya~~

• Bike cycle: full cycling
• Wobble board balancing
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Core Exercises

10.08.11 (Day 20)
Physio Sreya~~

• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Reverse leg lifts: 5 sets of 15
• Leg press: 10 sets of 10 (4 plates) 
• Mini squats: 10 sets of 10
• Sumo Squats: 10 sets of 10

11.08.11 (Day 21)
Physio Sreya~~

• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Reverse leg lifts: 5 sets of 15
• Leg press: 10 sets of 10 (4 plates) 
• Mini squats: 10 sets of 10
• Sumo Squats: 10 sets of 10

12.08.11 (Day 22)
Physio Sreya~~

• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Reverse leg lifts: 5 sets of 15
• Leg press: 10 sets of 10 (4 plates) 
• S/L Leg press: 3 sets of 10 (2 plates)
• S/L balance with ball throw. 10 sets of 10 bounces.
• Mini squats: 10 sets of 10
• Sumo Squats: 10 sets of 10

*knee swollen at the end of the day


13.08.11 (Day 23)
Physio Sreya~~

• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Leg press: 10 sets of 10 (4 plates) 
• S/L Leg press: 3 sets of 10 (2 plates)
• S/L balance with ball throw. 10 sets of 10 bounces.
  
• Mini squats: 10 sets of 10
• Sumo Squats: 10 sets of 10

*knee swollen at the end of the day

22.07.11 ACL Re-construction

After I got left ACL rupture on end of April and been to World Netball Championships 2011, finally I went for ACL re-con on 22.07.11.

22.07.11 (Day 1)
My op was scheduled at NUH, 3pm but it was delayed and I waited for almost 45 mins before I can go into the operating theatre. By the time I woke up was already 5 +pm and finally I'm wheeled back to the room; Joe & Fern were there. Janice too! Her niece, Sandra, was beside me. As usual, I needed a plastic bag very badly as the GA really made me nauseous; I vomitted the whole night.

23.07.11 (Day 2)
The scar and hamstring area were very sore and I ended up taking the painkillers and antibiotics given by the doc. The best thing was I managed to shower! Yeah!!!

24.07.11 (Day 3) 
The scar and hamstring area were very sore again....Did nothing and was lying on the chair the whole day.

25.07.11 (Day 4) 
Finally it's Monday. Joe came and fetched me to SSC for physio. I was welcomed by the warm smiles of physios.

• Flexion: 90+ degree, Extension: 3 degree (Not too bad)
• Did VMO squeezes: 3 sets of 20, VMO squeezes + raise leg: 3 sets of 20

26.07.11 (Day 5)
Self-rehab

• VMO squeezes: 5 sets of 20, VMO squeezes + raise leg: 3 sets of 20

27.07.11 (Day 6)
Physio again~~

• Flexion: 112 degree, Extension: 3 degree (Not too bad)
• Did VMO squeezes: 3 sets of 20, VMO squeezes + raise leg: 3 sets of 20
• Used reformer and did something like leg press (weightless): 3 sets of 15

28.07.11 (Day 7)
Path & Ling's wedding day. I helped out as 1 of her sisters for the whole day. The best part was there's Moscato wine! And I was restricted to 1 glass by Premie who forced me to do the pinky finger pact with her. When I finally reached home, my ACL knee was swollen; due to the wine and lots of walking. Oops! Down myself with anti-inflammatory.

29.07.11 (Day 8)
Went physio again and I confessed to Fizah that I had a glass of wine which caused my knee to swell up. -__-|||

• Flexion: 110 degree, Extension: 3 degree
• Did VMO squeezes: 3 sets of 20, VMO squeezes + raise leg: 3 sets of 20
• Used reformer : 5 sets of 15

30.07.11 (Day 9)
Seen Physio Sreya and the knee was still swollen...

• Flexion: 110 degree, Extension: 3 degree
• Did VMO squeezes: 3 sets of 20, VMO squeezes + raise leg: 3 sets of 20
• Used reformer : 5 sets of 15
• Bike cycle: to and fro only

31.07.11 (Day 10)
At home doing own VMO squeezes & ice ice ice...

01.08.11 (Day 11)
Physio Sreya again~~

• Flexion: 125 degree, Extension: 2 degree (amazing improvement)
• Used reformer : 5 sets of 15
• Bike cycle: full cycling

Christchurch Tour 9th to 16th Feb 2011

It's been few days since the Netball Open Team came back from their tour. Comparing to previous tours I had been for the past few years, this is the most enjoyable one.

Match against Canterbury Tactix was great; there were times when we outrun them and had good flow with nice patches of play and finishing of shots. This time round we weren't affected by the number of errors on court and instead, we worked even harder for the next few matches. Playing against Kasey Evering was somehow tough; i made it difficult for myself by thinking of her play at 2007 World Netball Championships. She was a indeed a good athlete with long limbs and good elevation. (well~~~ she's jamaican...she should have good abilities)

As we played more and more matches, our play and flow seemed to keep coming and it just felt so good playing on court. Everytime i finished the shot, I could sense that my players will just bring more balls for me and wow~~ the feeling was definitely great; I've been waiting years for this feeling to come back.

Now I know what's the problem lie in our team for the inconsistency. It was the lack of fitness, not anything else.

On 14th Feb, we had New Zealand Training Day when some of us (the fitter group) had a run at Port's Hill. The rest (like me) will have a walk up the hill, taking nice pictures up there but at the later part, the less fitter group will have a circuit runs with Kate. Wow~~ who will have the pleasure to run with National coach? I'm one of them, in fact, a regular one.

The day always end with a cup of nice coffee...

26.07.2010 Joyous occasion

Today is a special occasion for both Li Ling & Li Hang's ROM solemnisation, not forgetting Ling's 10th year anniversary in Singapore. And today, playing a part as a receptionist is just my contribution to her for being my bestie over the years.

Ling, I'm glad you found someone who can take great care of you for your entire life.
Pathman & Ling, wish you a happy blissful marriage.

1st post in 2010

Just realise I've neglected this blog since last year. Been busy coping with my studies and work, especially I had changed to a new environment.

After 6 months, finally settled in my new company, Sportz Kulture Pte Ltd and finished my last dissertation for my bachelor, I'm FREE!!! It was a big relief when I submitted my last essay, phew!

Right now in this post, I'm gonna to do some advertising for my sales.

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I need sales!!! heehee...

6.12pm now, knock off time! Head off to National training now. Byeeee

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Left for good

Today is Lisa's last day in Singapore and many people went to send her off. While on my way to Changi Airport Terminal 1, I felt sad out of sudden and tears formed in my eyes. Of course, I didn't tear and controlled collecting back the tears. Finally Lisa reached and she proceeded to check-in and I went over to say hi to her. She gave me a warmth hug and once again, I felt emo again. Luckily the 19s gals came over and talked to her, and I managed to walk off and talked to friends. Gossips gossips gossips... that's what women are capable of and obviously I'm one of them. I just need people to hear me complain... Well... off track...back to the topic...

Here comes the emo stage...
Huilin wrote a card for Lisa and insisted to read out the 10 things I will miss about Lisa... I almost break down upon hearing it and turned away to avoid crying. Soon... the gals cried... Li Li passed me a pack of tissue and slowly as I turned, I saw many crying so badly. I was shocked. I passed them the tissue and tried hard to control my emotions but eventually I break down too. I just hate the Goodbyes...

Questions were flashing in my mind, asking myself how how how...the same old questions flashing back in 2007. Will I get to see her again? Can she be our coach again?

Teamwork

Yesterday went to watch Singapore Slingers 96 -72 Satria Muda BrtiAma @ Singapore Indoor Stadium. Finally from being an idiot who don't understand basketball, I can analyse what are the opponents' strategies. Obviously Satria Muda BrtiAma has a lot of individual players and seems like there's no teamwork at all. Whoever gets the ball will just try their luck to push their way through.

There's 1 touching moment in the game; the last minutes in last quarter when Slinger's youngest and inexperienced player, Prasad, went on court. The players on court were so NICE that they created opportunity for him to put up a shot. Once Prasad scored, everyone on the bench stood up and cheered for him. At that point of time, my eyes were watery. I envied them; working together as a team, helping one another to excel. That's the way man...

Housewife chores

Early in the morning, we (the 3 sisters) woke up to send our parents off at the airport. Once our parents saw their friends, they simply forsake us. Once reached home, I proceeded to prepare "Yong Tau Foo" for my dad's customer. It's been so long since I have touched the slimy fishmeat...

After the job was done, I started to do housewife's chores; vaccum floor, mop floor, do laundry (I even washed my blankets and gosh... the water turned brown!!!) Guessed I will be 黄脸婆 for the next 3 days but it was satisfying after stepping on clean tiles... :)

Reality

This gonna be long...

It's always hard to accept the reality. All living things have emotions. Be it the loss of loved ones or loss of personal property, there'll bound to have sadness in every individual. Though I never expect this decision, i still need to face the reality. If not, I won't be able to move on to give support and display the potential.

Thinking back 2 years ago, I thought I couldn't move on but I did it. Being with her for 4 years & to move on, it's really hard too. From the start of trainings with the new coach, I really couldn't adapt; couldn't see the familiar face or hear the familiar voice... couldn't called her name anymore...Yes, it was tough for me. But the fact was, she's already left and all I must do was to move on and give my best support to the new coach. It really took me awhile to adapt to the new coach and I must really thanked her for not giving up on me; keep believing me that my confidence will come back one day.

There are a lot of mysteries behind the decision and no one will know the truth behind it, but some things shouldn't be judged on the surface.

From the management perspective, it's important to have team results in order to get sponsorship/fundings & it's a sad thing that Singapore only recognise "GOLD" or "CHAMPION". Hence, we should understand the need to win. Yes, there's a need for enjoyment but we must always remember that in ELITE level, we must produce visible results.

The blame is on the management but what if she decided to take up the offer? Will everyone blame or happy for her? To blow up this matter and fighting for what she deserve will not help. We can't change their decision and it will be worse too face the management in future. Please... I just want to play peaceful netball for 2 more years.

Life have to go on no matter what happens... I'm not a noble person and have my own flaws but I must carry on with life to pursue my dreams and interest. :)

The ones who can move on will be the greatest man on earth.

Everything happens for a reason

I agreed with the this phrase "Everything happens for a reason"

If I haven't got the chance to be in national netball team, I won't be able to ...
1. notice the changes in my friends
2. notice who are my true friends
3. see the true colours of people
4. see the change in people's behavior
5. feel the importance of personal contacts
6. have more friends after losing few
7. realise the people who care for me

With all the tasks around me, I can see one another's bad habits which I dont get to see often and it's ugly...

I tried to cool down but the thought of this word "dear" really made me frustrated. I guessed it's just me feeling frustrated over this small thing. I knew the truth & accepted it but I still couldn't get over it. The thought of her really makes my blood boil...

"This is not the 1st time already mah...You should know that the girls are like that"

I was awaken by this sentence... How many more times do I have to be frustrated, brooding about all these stuffs? I'm also a human with feelings... where's the sensitivity?

Not appreciating

Went to watch Kobe Bryant @ Singapore Indoor Stadium and wasn't really felt excited. The atmosphere and audience really made the event successful but I could only said I didn't enjoy myself there. If he could do a few stunts, that might impressed me but nahhh. It was merely a coaching clinic and gosh, Brand N... made Singaporeans watched a training session. Well... at least they used Kobe Bryant to lure me to this event. So if anyone wanna ask me about the event, you can forget about it as I will describe it in a boring manner...

Moody after reading emails and could sensed that she had no intention to help us at all and made me disappointed. It's either we change our plan, if not, we shall be thick-skinnned to beg for help.

Ear Candling for the 1st time

Went for ear candling with Mighty Joe at Ang Mo Kio and was a bit nervous as I did not know what is the whole process. The lady kept explaining to me the benefits of ear candling and at the same time, insert the stick into my ear. I could feel and hear the sucking sound in my ear and frankly speaking, it's really amazing. A relaxing session with a bit of massage around the neck area. Right now I could feel both of my ears cleaner and lighter without the "shit" in it. Shiok!

Sweet friend

It's hard to have a good friend who remembers what you like to eat, smell or drink & your dislikes. Other than my bf, family, the next closest is my teammate cum classmate, Ling. She remembered little single stuffs of mine & I'm really glad to have her. When I knew that she got to lay off from Asian Champs & needed an op, my heart really ached. Tears flowing down like a running tap... I could feel how my SNOT07 felt when they knew that I got ACL back in 2007. Hope she will recover soon. Can't wait to play with her again... Let me finish my national well...

Loss...

Few hours ago, the atmosphere was tense & everyone on court was fighting "hard" for the ball. Micky & Jean did their very best to intercept the ball off that 2m tall shooter. "They" were leading all the way & i was thinking why i couldn't do something different on court. Will be going back to Singapore tomorrow. Dreads the thought of going back.

Awaiting at the Finals

The whole Singapore Netball Team is awaiting to give the BIG BANG to the Sri Lanka crabs. We will make sure they will have to work double hard for the ball.

1 down

Today friendly against Hong Kong and we started badly...unable to find the flow & the play aren't smoothly. What's wrong? We had preparations before we came here & what we displayed here didn't prove everything. One of our players was down with injury & hopefully she will be able to be stronger. Saturday will be our 1st match against Chinese Taipei & hope that we will be able to display our skills & game plans on court. Ever since I'm here, I've been very sleepy & wanting to sleep. Yawned in training & game. Sigh~ shouldn't have done it.

Asian Champs 2009

In few hours time, I'll be travelling to Kuala Lumpur for Asian Champs. Excited over it? Nope... it seems like a normal competition to me, is it good or bad? I really hope I can break through my limits this time round. Please do come & support Singapore Netball Team! Really appreciated...