FIOFAFI Archive

Regular indoor football, sport and other activity for working adults in Singapore

Discussion On Health, Fitness & Safety

Feel free to discuss health, fitness and safety issues below.  If you found any treatment, therapist or specialist aided in your recovery from any particular injury, feel free to provide details.

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51 Responses to “Discussion On Health, Fitness & Safety”

  1. Look Liew said

    Just to share :

    I got hit in the eye from a ricochet shot in a game at The Cage 10 weeks back, and had to go to SGH A&E, and in summary was 30% blinded for about 6-7 days and eventually regained full recovery after another 3 days ( result of more the dilating eye drops used). Thankfully, there was no permanent damage.

    Anywys, that started my search for protective eyewear, similar to those worn by Edgar Davies of Holland and Kareem Abdul Jaber of LA Lakers ( for those old enuf to remember)……..no-one really had those I wanted but there are suppliers in the US. The special feature about these goggles are they are specially made for sports and use poly-carbonate glass, whose features include ’shattering in large pieces’. ( KINDLY check out qualities yourselves plse)

    The good news was that I stumbled across an optician who just shipped in these goggles from Italy 2 weeks back and ordered my pair yesterday. Shop is Optics 2000 at Wisma Atria #02-06-08 Tel : 6738 9976. look for Chester Ng, he’s senior there and gives better service /advice than the younger folks there.

    Sharing with folks who like to goal-keep, or to prevent that freak accident that may hurt your eyes.

    Cost : S$ 150 for a apair and about S$ 180 onwards for powered lenses, which I got. Powered lenses will also be poly-carbonate material.

  2. Mark L said

    Wow. i want to see Look Liew’s glasses. i am also searching for one. But not so much for soccer, but for cycling. i currently have 2 pairs. One for day (tinted lens) and i am looking for a new clear/ yellow one for my pre-dawn/ evening rides. Bike shops do carry, and can be sought for between 70-150$. If you are not branded type, hee hee, i think King’s has safety clear glasses too… Kek Kek .

  3. […] Health & Fitness […]

  4. rajiv said

    The swelling of my bruised shin is down to about a third of the original size, but still rather large, and taking a while to go down.

    My uncle saw the haematoma and suggested Danzen as anti-inflammatory medication that you can buy over the counter at pharmacies. It comes in tablet form and the active ingredient is serrapeptase. I also spoke to my sister who suggested Hirudoid, an anti-inflammatory cream.

    I popped into Guardian today and it was about S$2 for a strip of 10 tablets of Danzen and about S$17 for a tube of Hirudoid.

  5. rajiv said

    In the last couple of weeks, I’ve heard from two participants that they were struggling with the game due to having had a big dinner just before the session.

    As our sessions get more physically demanding, a reminder to have an early/light dinner before you play.

    And as for alcohol ….

  6. rajiv said

    There seem to be quite a few injuries around – ironically, hardly any of them were picked up in a FIOFAFI session. Most were picked up from other games, other sports or accidents.

  7. […] Health Etc […]

  8. […] running, while Benjamin had a better game than he has had for quite a while (which he attributed to having dinner earlier than usual, although having a late dinner should never be the reason for a poor […]

  9. rajiv said

    There are a few injuries around, but other than Rajesh’s groin strain a couple of weeks’ ago, the injuries that have kept people out from our regular sessions have all been picked up from non-FIOFAFI activities – which only goes to show that if you’re looking to play football sustainably, you’re better off sticking with the FIOFAFI sessions.

    Feel free to catalogue your injuries here or on the Discussion page, including how you picked up the injury.

  10. […] Comments rajiv on Health Etcrajiv on Schedule: Week Of 20 October 2008Franco on Schedule: Week Of 20 October 2008rajiv […]

  11. rajiv said

    Franco said:

    I do suffer from a rupture of a muscle fibre. I think I will need this time a bit longer as I can’t find a good physio or massage like I always got in Thailand…;-( Over there was it really easy and nearly all gone just after few days. So need to rest until next public holiday…;-) and hopefully my wrist will be better too.

    Franco, is this the thigh injury you picked up a couple of weeks ago playing 11-a-side on Sunday? And did you pick up the wrist injury playing 11-a-side this Sunday?

    You might want to try a TCM (traditional Chinese medicine) physiotherapist. They can be quite effective, and charge about S$20 per visit. There are also higher-end physiotherapists around, but those will cost you about S$80 per visit.

  12. redseason said

    Click on the link to download a pdf version of 10 Ways To Get Fit For Soccer Right Now

  13. Franco said

    Yes, exactly the same injury like last time. I haven’t recovered fully and started to early to play again.
    Thanks I will try the TCM-method but you know any good place to go for?

  14. rajiv said

    Well, Kin previously referred me to Ma Kuang at Middle Road. They have branches elsewhere too. As you live in the east, someone once mentioned to me another place in Tampines. I’ll try to provide you with details.

  15. […] Health Etc […]

  16. […] Health Etc […]

  17. rajiv said

    My brother-in-law, Tiru, was speaking to me last week about a personal accident policy to cover any injury suffered while playing football.

    A stated aim of FIOFAFI is to promote health and fitness into our forties and fifties, to which end, safety and avoiding injuries are important considerations.

    He reminded me that while we may aim to avoid injury, a personal accident policy would provide protection if we suffer injury.

    I’ve invited him to post on this blog, as a comment below.

  18. […] Health, Fitness & Safety […]

  19. A Tiru said

    Thanks Rajiv for the intro. I read here, the postings of concerns about injuries, medical costs as well as recuperation. It seems, not only you and your buddies love football but also playing, quite regularly too. It is a good way to keep our minds off the taxing workloads and engage in ‘worry free’ physically uplifting moment of our time, passionately.

    In our desire to keep fit and healthy we tend to exert strain on muscles and bones to bring out the best. When we do this very often we increase the risk of being injured. Secondly, physical games like football, body contacts and conditions of terrains could actually elevate causes for accidents. However we want to avoid accidents its impossible to know when it could happen.

    The consequences usually warrants medical treatment some less costly, some expensive and may include hospitalisation. There are times whereby one may be required to recuperate at home on medial leave. In any accident, cost matters.

    While we can’t prevent accidents in totality, we can reduce the burden of medical expenses.

    Get yourself a PERSONAL ACCIDENT PLAN that meets your needs.

    MOH REPORT: Number 1 cause of hospitalisation in 2007. ACCIDENTS, VIOLENCE & POISONING.

    For more information Please do get in touch with me Tiru @ 96696272. I am a financial services consultant. Feel free for discussion.

  20. rajiv said

    Shankar, you might like to try regular multivitamins and minerals to prevent frequent bouts of flu. I’ve found them quite effective. Even something as basic as Centrum (although based on what I’ve read elsewhere, you might want to try something better than Centrum).

  21. rajiv said

    Speaking of hamstring injury:

    Warming up correctly will also contribute greatly to reducing the likelihood of a hamstring injury, and don’t just stretch before you exercise. Make sure you stretch both before and after any physical activity.

  22. rajiv said

    After last night’s session, Sushil said:

    … once again I tried to play before fully recovering on my ankle. I will have to bow out of Thur session and may take a break for abt 3-4 weeks.

    On 29 October, Franco had said:

    … the same injury like last time. I haven’t recovered fully and started to early to play again.

    After last Monday’s session, Franco said:

    I m out of the game for the next couple of weeks…at least 4weeks I need to recover ….

    Like I said recently:

    … if you have been ill or injured, it is better that you recover fully before you return. Confirming for a session before you are fully recovered risks aggravating the illness or injury, ….

    Sushil, Franco, I hope you both recover soon!

  23. Tiru said

    Warming and cooling stretches do help to ease hamstring problems. The other factors that commonly not thought of is balance of body salts. Active sports people loose considerable amount of salt through perspiration. They need to be replaced so that the muscles and tendons function well (electrolytic action). Cramps along the thighs to toes are also signs of salt deficiency.

    Take a pinch of sea salt or common salt with tea ‘O’ or any drink after each training. You may also take salt with beverages 4 hrs before any training. Drink 100 plus mixed with water before during and after any game, it will be beneficial. The amount to consume depends on you own body tolerance and comfort level. Start low and gradually increase.

    Give a try for few times you will be surprised.

  24. […] Health, Fitness & Safety […]

  25. rajiv said

    From here:

    … both my big toe nails have gone blue

    The possible causes, and what to do about it, can be found here.

  26. […] Health, Fitness & Safety […]

  27. rajiv said

    The two East Coast sessions this week have taken out 3 regulars for next week!

    Fitness first.

    Injuries are highly counter-productive – not only if the person injured is unable to play the following week, thus undermining the aim of regular exercise and sustainability, it also risks finding yourself with insufficient numbers the following week, and a session being cancelled.

    Tackle less robustly, run more.

    And of course, warm up properly.

  28. […] Health, Fitness & Safety […]

  29. […] Health, Fitness & Safety […]

  30. […] Health, Fitness & Safety […]

  31. rajiv said

    Speaking of football addiction, see http://www.cartoonstock.com/newscartoons/cartoonists/cma/lowres/cman24l.jpg

    According to one website:

    There is not a lot of information out there on Sports Addiction. The problem does exist, however, and can be blindingly destructive. Just take the man in China who let his house burn to the ground while he watched the World Cup. He had, at least, the forsight to save his TV when he was finally forced to leave, although he wasted no time searching for the nearest plug in order to continue watching. Don’t worry. His wife and baby made it out on their own.”

    On a more serious note, Boris appears to have a form of activity addiction:

    Individuals with an exercise addiction are characterized by their compulsive exercise behaviors, an overinvolvement in exercise, and the presence of an activity disorder—meaning they exercise at a duration, intensity, and frequency beyond that required for sport.

    Also, “… addicts may be driven to work out despite exhaustion or injury. Intense exercise addiction can lead to permanent physical damage, as the body is not allowed to recuperate between workouts.”

  32. rajiv said

    Some useful information on grain strain:

    http://www.sportsinjurybulletin.com/archive/1054-groin-strain.htm

    http://www.fairview.org/healthlibrary/content/sma_groinstr_sma.htm

  33. Boris said

    Cool. I have a disorder! 😀

  34. Boris said

    (1) Overuse. Since the adductors must stabilise the hip with each footfall during the act of running, they are subjected to vertical-impact, front-to-back, lateral-plane, and rotational forces about 90 times per minute per leg. Strenuous workouts can put great strain on the adductors, and if the recovery periods between workouts do not permit adequate restoration, the adductor muscles and tendons may become increasingly more irritated.

    (2) Inadequate warm-up prior to strenuous activity. If the adductor muscles are not warmed and loosened up prior to intense work, or if the warm-up fails to prepare the nervous system to control the adductors in an optimal way, sudden movements may place too great a strain on the adductors, leading to tearing.

    (3) Sudden dynamic movements, such as initiating a sprint, changing direction powerfully, leaping to catch a ball, surging up a hill, or hitting the ground after a jump. All of these activities subject the adductors to greater-than-normal force loads, which may produce damage.

    All 3 apply to me. Dam!

  35. […] Health, Fitness & Safety […]

  36. Yuchi said

    1 of the best ways for recovery is Contrast Bathe.

    Just use both the Hot and Cold Water in your Shower Head,
    alternate between the different temperatures to let your muscles expand and contract during a 5 to 10 mins period.

    Your muscles should feel much better after your shower.

    Drink more water and sleep early. (Always Helps !!)

  37. […] Health, Fitness & Safety […]

  38. rajiv said

    The difference between a groin strain and a hernia – see a doctor.

  39. rajiv said

    I may have removed a copy of the e-book “Fitness Over 40” from the blog for reasons related to copyright, but there is a video on Youtube you might enjoy – http://www.youtube.com/watch?v=IVmmBZS3ndY

    Much easier to get into than a 271-page book.

  40. rajiv said

    In early January, I signed up for 10 yoga beginners classes conducted by Yoga Connections on Saturday mornings at Mangala Vihara Buddhist Temple (at the corner of Eunos Link and Changi Road).

    The stretching exercises have helped with the groin strain I picked up late January.

    The last of the 10 classes is tomorrow morning. The classes are quite tough. I’ll re-do the whole of the beginners’ course in May.

    However, I found I still couldn’t run very much at last night’s session.

    I’d come across Ashbee Foot Reflexology & Bodyworks at the basement of Siglap Centre around the turn of the year. Their services cover sport injuries. I tried them out this afternoon. Not bad. S$30 for a half-hour massage focused on the injury.

    There service menu says

    All services provided by Certified ITEC, IFA Female Therapists
    *ITEC – International Therapy Examination Council (England)
    * IFA – International Federal Aromatherapy (England)

    Sorry, everything’s in the east because I live there!

    • rajiv said

      As my wrist was still stiff and painful after three weeks, I went back to see the sports therapist yesterday. My wrist feels a lot better today.

      I also started taking Danzen yesterday, which seems to have helped. Now S$1.60 for strip of 10 at Guardian.

  41. […] wall flipping, but there are many other activities that are still available to us.   Apart from yoga, I’m looking at roller […]

  42. […] Sustainability […]

  43. […] However, if health and fitness is the goal, it helps to be focused,without getting obsessed. […]

  44. Bobby said

    Check out the Mind Your Body supplement that came with today’s Straits Times – there’s a section on keeping healthy as you age that’s worth a read.

    Apparently bones, muscles & joints start deteriorating past 30. Exercise helps keep things together longer, but you’re advised to build up bone density before hitting 30 – too late for some of us perhaps, but regular weight training is always a good complement to futsal sessions.

    • rajiv said

      I had this on Into Our Forties & Fifties, from a web article on “Staying Healthy After 40”:

      To stave off decreasing muscle mass (once you hit 50 it declines 15 percent per decade), prevent back injuries and protect against heart disease, incorporate strength training into your work out.

      I’ll look out for the article in the Straits Times. Not that it will make much difference to you and me whether the deterioration starts when we’re 30 or 40. 🙂

  45. […] any event, it is advisable not to rely exclusively or primarily on football or futsal to keep […]

  46. […] the other hand, we do need rest.   Sport can become an addiction.  From one website: Individuals with an exercise addiction are characterized by their compulsive […]

  47. […] common reasons for late withdrawals are flu and joint injuries.  I find a good multi-vitamin helps to reduce the incidence of flu.  While some doctors are skeptical of its efficacy, glucosamine is often thought to help preserve […]

  48. rajiv said

    Sushil picked up a back injury about a month ago. After seeing a specialist, he was still in a lot of pain and believed he would be out of action for a while. I suggested he see a physiotherapist, which he did. He later SMSed me to say he was feeling much better. He returned to action on Wednesday.

    At Monday’s session, I learnt that Erik had a recurring ankle injury.

    When he switched to reserve for tomorrow, I asked him if he wanted the contact details for Sushil’s physio, and when he said he did, I arranged for Sushil to provide him with the information.

    One of the benefits of the system we have is that information can be shared.

    Of course, it would work a lot better if was done on the blog. 🙂

  49. […] made his return from injury last Wednesday, and reached 50 sessions/games since 1 April […]

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