Brisk walking at IOI mall Putrajaya

After having breakfast with hubby I did my house chores as usual.  Then since there were leftovers from last night I did not cook lunch.

Then I decided to drive to IOI mall to EXCERCISE....heheehe.... To brisk walk whilst window shoppe.....wooohoooooo...

I parked my car at LG A1 (Blue colour). Must remember location so took photo. Then climbed stairs to level G and began my walk.  There were the lunch time crowd otherwise not as crowded like during weekends.  Cannot stand crowded places....nauseatic me.

So...brisk walk from level G one big round up and up to level 1 and level 2.  Then...take five at Kampung Kravers and ate two pieces curry puffs with hot lemon tea whilst watching ice skaters on the huge ice rink.

Then on the way to the parking lot saw this lovely boots at Thomas Chan...yeyyy yeyyy....

Running Terminated

I drove to Pantai Hospital, Bkt Pantai after doing my house chores.  I left at 9.15am and it was a smooth journey to Pantai Hospital.  No traffic jam at all.

My appointment with the orthopaedic surgeon was at 10.30am.  I was seeking a second opinion from him.  I did not have to wait long.

I was ushered into the Doctor's clinic after the patient before me left.  The doctor took a look at the X-ray of my knees which I brought along with me. 

After looking at my X-Ray, he too said I should not run anymore.....I did not cry this time because I was prepared with the verdict. 

The good doctor adviced me to do brisk walking instead or cycling, with swimming being the best alternative to running.

Yes lah.....I know swimming is the best form of exercise and keeping fit.  Yes lah.....I can do breast stroke and also freestyle....and I also swallowed the pool water every time I lost my breath and gasping for air.... yuck!! So....swimming is ny third choice.....

If I want to cycle....I need to purchase a mountain bike or a speed bike.  OR I can use my folding bike. Indeed if I do cycle....I have to do it outdoors.  I love the outdoors.....only when I run or hike....but to cycle on the street or LEKAS highway (hubby suggested we cycle from Kajang to Seremban i.e. like the baton relay.... first he will ride the mountain bike (his UITM buddies suggested that he purchase a mountain bike, more suitable for our ages) whilst I drive the Toyota Hilux and for every 3km we switch places.  He drives....I cycle....(wink wink).  Hahahaaa.......

So.....for now I will stick to brisk walking...on the treadmill....bravo bravo! Ahaaa......better still I can brisk walk at Alamanda or the new IOI Mall Putrajaya.  Got aircond some more.  Better go on weekdays, less crowd....hehehe....

Oh ya....if I miss my running so much...I can do it on the AGT. 

The doctor also said I should watch my diet..avoid butter, oily food etc. Lastly he said I should slim down. WHAT????? AM I FAT????

So when I reached home I got the weighing scale and.....voila....57kg only what......how slin should I be?? Ask doctor during next appointment.

Physio again....

This morning after sending Sofiyah to school and after doing the laundry I drove to Kajang for physiotherapy at KPJ Kajang. The clinic is at the former Pusrawi Hospital.  A little creepy when you entered via the lobby. 

Parking was easy....lots of vacant lots in the town.  I parked my car near McD and paid one ringgit for two hours duration. Hope the physio session ends in two hours....

I felt good when the therapist greeted me and called me aunty.  She taught me to do stretching exercises followed by laser treatment.  Then more stretching using the gym equipment at the clinic.

Then it was time to brisk walk and jogging on the AGT (anti-gravity treadmill).  This time I had to walk backwards at an inclination. Then running downhill for fifteen minutes. Amazing the AGT can do reverse.....

I was amazed further when the therapist taught me to jumping jack on the AGT!! Wow....  Finally she taught me how to use the TENS when at home.

The physio session lasted three hours. Oh oh.....my parking duration had exceeded.  Die lah if got saman from MPKJ..... 

Yahooo.....no saman!! So I drove home happily....la la la lalala la la...

My 1st run after four years.....

I was one of the early birds that registered for the Standard Chartered KL Marathon 2014.  But of course I registered for the 10Km (Cruise) run only...... I wanted to test myself whether I could run and finish the race after undergoing meniscus surgery last May.

After the surgery, I had physiotherapy three times a week until just before Ramadan.  Then I stopped going for physio during Ramadan.  About a week after Eid I continued physiotherapy at Colombia Asia Hospital in Cheras.  Then when my medical insurance for physiotherapy expired, I quit going for physio altogether.

But then, since I felt no pain on my knee whatsoever, I began running on the treadmill at home.  I could only run 2.3km within 30 mins at a speed of 4km/h...zero incline.  I was very cautious with my running....fearing injury.

Then when I went to see my orthopaedic doctor at KPJ Kajang re my second toe on my right foot which had two screws and a metal plate inserted, whether I could have it removed, I took the opportunity to seek his advice whether I could run the 10Km in October.  I told him about my meniscus surgery in May and the numerous visit to the physiotherapy clinic at Colombia Asia.which had, Alhamdullilah, strengthen my knee and enable me to do my solat without sitting on the chair or on the floor.

The doctor then recommended that I continue with physiotherapy using the Anti-Gravity Treadmill.  I was not allowed to take pictures of the AGT at the clinic....so I download this picture from the internet.

 To see how it works, please visit:  http://www.youtube.com/watch?v=x99fPa7RSaU

Then, on my last day at the physio clinic, just before Hari Raya Haji, the hospital officially launched the AGT.  Since I was there doing my exercises, I had the honour of being the first patient to use the bionic leg brace..... I actually felt like Robocop...hehehe.....Every move I made, wearing the bionic leg brace, there were sounds exactly like what we heard when every time Robocop moves......

 Then four days (October 8) before I ran the 10km (October 12), I joined Edwin Koh, a runner who works at KKLW Putrajaya, for a run from KKLW, across the bridge and  up and around the PICC, a distance of about 4.3km which took me 45 mins of non stop running.  Sofiyah was with me and it was amazing that she could run all the way with Edwin's running buddies. They were all ahead of me, but at least, they were not out of my sight.....heheehe....  Edwin truly motivated me and gave me the encouragement I needed.  I am very grateful to Edwin.

I met Edwin when I ran my first 10Km at the Standard Chartered KL Marathon in 2010.  I ran without carrying my mobile.  So, when I finished the race I needed to call my children who were somewhere among the crowd.  When I tried to borrow a mobile phone, nobody wanted to lend me except Edwin.  Then after calling one of my children, and thanking Edwin, we moved on.

It was only after a few days later that I tried contacting Edwin by sms.  I thought he was Malay, until he gave me his name.  Then when we spoke on the phone, he spoke Malay fluently and told me he was from Melaka and a baba-nyonya descendant.  We have been friends since that day.

Running is my passion, and when I could not run after the StandChart KL Marathon in 2010 due to plantar fasciitis which I had to endure for almost two years.  I was cured completely in 2012, Alhamdullilah.  But then, in Feb 2013, I broke my little toe on my right foot when I slipped and fell on the kitchen floor.  I had surgery where the surgeon mend the broken toe by inserting two wires to speed up recovery.  Alhamdullilah, I recovered fully after three months.  But then in November 2013, i knocked my right foot on the sofa's metal leg and I broke my second little toe.  This time the toe broke into two, so the surgeon inserted a metal plate and two screws.  Again, it was a few months later befor I fully recovered.

Alas, misfortune struck me again, when in May this year, I tore my meniscus whilst training for the Deuter Putrajaya Trail Run. I had Atroscopic Meniscus surgery, and was hospitalised for three days.  Alhamdullilah, I have recovered from surgery and after undergoing physiotherapy.

Finally on Sunday October 12, I woke up at 4am so that I could catch the free LRT ride from Sungei Besi to Masjid Jamek in KL.  The free rides were from 3am to 6am.  But then hubby and my daughter Ayeshah wanted to drive me instead.  We left the house at 4.15am with Sofiyah and Khairulzaman waving goodbye at the gate. I was so touched.

When we reached KL at around 4.30am, most of the roads were not accessible to traffic.  So, while waiting for Fajr prayers, we lepak at McD besides Tawakkal Hospital.  I had a mug of hot MILO and five pieces of dates. Hubby had McFillet with hot tea, while Ayeshah tapau her McBeefburger for later.  We then had our solat Fajr at the HKL surau.  It was already 6.15am when we left the surau and headed for Jln TAR.  Hubby dropped us off near Maju junction and we walked all the way to the Start area at Jln Tar near SOGO.

 (me with a StandChart volunteer)

(tip toed to see the front line)

When Ayeshah and I were on our way to the 10Km cruise paddock, we bumped into KJ who was on his way to the VIP tent.  Ayeshah was frustrated because she could not take a picture of KJ....so close yet so far.....

(KJ at the Finish line)

For me the route for 10Km was a lot easier this time around.  Perhaps its because I ran slower....hahahaha..... Anyway, I did ran all the way, maintaining my pace, but ran a lot slower uphill near padang merbok....felt like walking all the way up...but fearing that if I did that.....I might stop running altogether.....

Along the route there were three water stations....I grab a mug of cold water at each station and drank while running slowly, dared not stopped completely.  There were also pitt stop, I counted three.  The first pitt stop had a long queue for each cubicle.  The second pitt stop had shorter queue at each cubicle...while the last pitt stop....there was no one.....Hahahaaaa.......

My biggest challenge was the last 1km.   I could still breathe normally, no panting whatsoever.....no pain on my operated knee (I was wearing a knee supporter, just in case) and I was running downhill....maintaining my speed...i.e.slow slow slow...dare not put too much pressure on my knee.  Descending is more frightening than ascending to me. 

Then when I reached the corner infront of Masjid Negara, I began to run normally towards the Finish line.  About 100 metre to the Finish line, I saw Ayeshah sitting on the kerb in the middle of the road dividing us 10Km runners and the FM and HM runners.  Ayeshah took the following shots. Thank you Ayeshah.  

Alhamdullilah, I Finished my run.  In shaa Allah, I will run again next year, perhaps the HM??

(me running the last 100 metres to the Finish line)

(me with my Finisher medal)

(the medal and my bib)

(a 25 sec video from the Finish line)

(the above are the official result)

Ramadan day 20

I was preparing the pre dawn meal by heating the pulut kuning and rendang daging from last night's moreh at Masjid Uniten when  I heard, via TV1, about MH17 which crashed in the Ukraine.  It was not officially confirmed that the plane was shot down by militants.  There were no survivors.  Another tragedy after MH370. So sad......

I had to go for physio again today. So I drove to Colombia Hospital and arrived ten minutes early.  My appointment was at 8am.

Mr Jeffery was away, attending a course somewhere. So Nethiya attended to me.  Did the usual routine....except for leg press where I had to lift 130lbs twenty times for both legs and 120lbs ten times for my rigjt leg only.  The session ended with stationery cycling tension 8 for 10 mins.  I was exhausted after that.

Then I went to Dr Azfar's clinic for a follow up appointment.  He said I could begin doing my solat the normal way.  No need to do it sitting on a chair.  I was so happy to hear that, Alhamdullilah.  He also said I could start running on the treadmill at a slow pace. Well, I will try that too.  He also adviced me to do more leg press at the gym to strengthen my leg muscle.  In shaa Allah I will go to the nearby Kaki Gym to start training.  Dr Azfar assured me that I will be able to run in the Stanchart Int Marathon in October.  He also told me not to run more than 20km per week.  Hello doctor......I could only managed 12 km per week before the knee injury.....

By the time I reached home it was already 10.30am......no time for me to catch my sleep, since I have to Tadarrus.  So I went to Hjh Nomi's abode and we began reading the Quran without the other ladies.  I read first. When it was Nomi's turn, Hjh Rafisah, Hjh Norazmi and Hanida arrived.  Then, when it was my turn again to read the Quran....I managed to read a whole page but I was so sleepy that I excused myself and returned home.

Since I have not slept since 4am....when my head touched my pillow...I fell asleep.  I woke up at 2pm and had ablution to solat zuhur.  Since Dr Azfar said I could solat normally...I tried to do it.  Standing, rukuk and sujud was not a problem, it was when I wanted to sit between two sujuds that I felt tremendous pain....not on my right leg...but my left.  It was so painful that I stopped praying and sat on the edge of.my bed and repeat my solat zuhur....

I then called the Physio clinic at Colombia Hospital.  Nethiya answered my call.  So I told her my problem.  She told me not to worry because it will take some time before I could kneel and sit between the two sujuds.  She could answer my queries because she too have other Muslim patients undergoing rehab at the clinic and who also have similar problems like mine.  

Then while waiting to pick up Sofiyah at school, I read the Quran until Juzuk 19, Alhamdullilah.

For our Teraweeh prayers, we went to Masjid Uniten.  Surprisingly the saf for the female area were four rows from end to end, Alhamdullilah.  According to hubby, from tomorrow night, the Arab Imam will be on duty.  It seemed he just returned from his "overdue" semester break.....hehehe... He is a student at Uniten University.

Hubby, Sofiyah and I then went to Ayza Restaurant to have supper.  I had thosai rawa, hubby mee goring mamak and Sofiyah cheese nan with chicken tandoori, Alhamdullilah.

23 days after knee operation

Yesterday morning was my ninth physiotherapy sessions.  I now need to use a single crutch on my right hand when I walked. Thus, I need to train walking with only a crutch.

Anyway, today, besides the usual exercise routine, the ultrasound etc. I had to cycle using the stationery bicyle for the third time.  But this time, the speed tension was increased to no.2.

I hqd to cycle for 10 mins.  Boy, I could only managed to cycle 2.1km.  It was tough because of the tension.  I was sweating after completing the cycling.

When I asked the therapist whether I could cycle using an ordinary bicycle, she was against it.  Better not, she said, because ordinary cycling could injure my knee and prolong recovery.

My next physio session is on Monday. Thus, I need to do physio by myself, at home, over the weekend, In shaa Allah.

Physio - week four

Today is the seventh time physio at the hospital. For the physical exercises, a 1kg weight pad was strapped to my ankle.  Boy....it was quite tough to complete all the six routines....

Then, I had to cycle for 10 mins at a speed of 23.5kmh. I could only cycle 3.4km.

The physiotherapist suggested that I swim to keep fit, since running is definitely out for now...  As for driving, wait another two weeks....

Sixth physiotherapy after op

This morning had my sixth physiotherapy session. This time the therapist put double weights on my shank for all the exercises. Alhamdullilah, I could easily do it. 

After physiotherapy, I went over to Dr Azfar Rizal's clinic, since I had a follow up appointment with him.  Today, Dr Azfar removed the stitches on my operated knee.  Well, another minute scar on my right leg.

In shaa Allah, by next month I could do away with both the crutches.

Physio at home

Today was my fifth visit to Colombia Asia Hospital for my physiotherapy sessions. Come tomorrow, it will be day forteen after my knee surgery.

I still need to use both crutches to move around. Hopefully, I will be able to use only one crutch by next week.

For the exercises, I need to do 30 counts, each count five seconds apart. There are six moves altogether. After the exercises, an ice pack on my knee for ten minutes.  Followed by an ultrasound therapy if at the hospital.

I use my prayer beads to do the counting. Each time I hold for five seconds I would recite "Laillahaillaullah" (There is no God but Allah). Since there are thirty three beads, just nice for me. Doing zikr whilst exercising, Alhamdullilah.

Arthroscopic Meniscus Repair of Knee operation

On Thursday May 8, at 1.45pm I was wheeled into the Operation Theatre at Colombia Asia Hospital in Balakong, Cheras.  I had to undergo an Arthroscopic meniscus repair of my right knee. The operation took about an hour and a half. I was hospitalised for four days.

Thus I had to use crutches to enable me to walk and also to climb stairs.  The physiotherapist taught me how to use the crutches.  I also had to attend physiotherapy three times a week for the next two months, and In shaa Allah, will be able to run again come October.

The operation left me with two very tiny scars on my right knee.  The stitches will be removed this coming Friday, i.e. two weeks after the operation. Alhamdullilah, I could walk without the crutches from my bed to the bathroom only, for now.  I dare not injure my knee further, unless it had healed completely.

So, besides going for physiotherapy, I did the exercises at home, at least three times a day. Once after my fajr prayers, then after my zuhur or asar prayers, and before I retire for bed in the evening.  After every exercise, I need to use the ice pack on my knee to reduce swelling and also ease my joints.  My hubby bought for me a new ice pack for this.

Therefore I missed my run at the Deuter Putrajaya Trail Run 2014 because of this operation.  But I am glad that I found out about my injury earlier rather than after the run which could have become worst.  Running is my passion.  I do not run for speed or getting medals, I run because I love it, and when I complete a run, I am the happiest person in the world, and I can proudly say.....''I HAVE FINISHED''.

Thank you Dr Azfar Rizal Ahmad of Colombia Asia Hospital, for giving me hope that I could run again, provided I rest for now, no running, no shopping no kenduri kawin.......''Aye Aye Doctor!''

(resting after the operation)

(cooling pad to reduce swelling)

(the bandaged knee)

(the robotic knee stretching machine)

(learning to walk using the crutches in the hospital ward)