BSI Medicated Spray for Muscle Aches

I’m starting to get into gear again for next year’s races, and nothing makes me ache more than the first long hard sessions back. In the past I’ve just sucked up the muscle pains and stiffness, knowing they’ll pass in the next few days. But why tolerate when you can make the pain go away?

Some people pack tablets of muscle relaxants or pain relievers, but I try to avoid taking too many medicines. Plus, I’m allergic to many of them… As I packed my day bag for the Challenge Philippines bike course recon last weekend, I made sure that aside from a change of clothes and a towel I also threw in a bottle of BSI Medicated Spray. As in, I literally threw the bottle into my duffel bag because I knew the plastic bottle wouldn’t break even among all my other stuff. (I’m not a neat packer.)

I’ve been using this for a few weeks now and knew I would need the instant pain relief once I’d finished climbing those hills of Bataan. It also reduces muscle swelling, which hampers mobility and I knew I would need to be able to move around even after my workout. BSI Medicated Spray is prescribed by physicians and approved by our Philippine FDA as a home remedy for muscular pain, so I know it’s safe and effective. It also contains all-natural ingredients, a plus for those trying to avoid synthetic chemicals.

BSI Medicated Sports Spray
I chicked the boys… but made my thighs cry. (Note: not effective on broken hearts or bruised egos.)

What I like most about BSI Medicated Spray is that it’s easily sprayed on, so I don’t need to use my hands to apply it, and it’s so easily absorbed that I don’t even need to massage it into my muscles. There’s nothing more annoying than getting liniment in your eyes or on your face because there was some left over on your hands.

It’s not just for after a hard workout or race. I first encountered BSI Medicated Spray at the Milo Marathon; some runners were using it to help their muscles relax and warm up before the race. If you’re coming from a hard workout the previous day, using a bit of the spray before your next workout helps reduce the feeling of muscle stiffness.

The spray is also great to have with you during long training sessions and races. I’ve seen my ultramarathoner friends keep it in their support vehicles so that they can spray it on when they feel the cramps coming on. At volunteer aid stations for marathons and triathlons there’s usually a bottle of this to spray on for those who need it.

BSI Medicated Sports Spray
BSI Medicated Spray + Zensah compression tights = bye-bye muscle aches!

So forgive me whenever you encounter me smelling like menthol or a giant mint candy; chances are I’ve just come from another big training session. BSI Medicated Spray is my pain reliever of choice.

BSI Medicated Spray is available in spray form and as a medicated plaster at Mercury Drug Store, Rose Pharmacy, and South Star Drug. Find more information about BSI Medicated Spray at The Filipino Doctor.

This is a sponsored post for BSI Medicated Spray. View my disclosure policy.

Run Safe 101 Seminar

In all the hustle surrounding Christmas week, I didn’t have a lot of time to sit down and post about all the great stuff I got to do and experience prior to Christmas Day. Stuff like the Run Safe 101 Seminar I was able to attend. This was organized mostly by members of The Starting Line triathlon team, namely Shy Sison-Vesagas who gave me the heads up on the seminar. Registration was free but it closed out in minutes, so thanks Shy for helping me secure a slot!

Run Safe 101
Run Safe 101 with Francis “Kiko” Diano

The back story here is that Shy’s husband Steve is an avid endurance athlete but was always running into injury problems. On recommendation from Iah Isip and Arland Macasieb, they visited a PT based out of New York when Steve went to run the New York City Marathon. Francis Diano, nicknamed Kiko, is a sports medicine physiotherapist, USA Triathlon-accredited coach, marathoner and triathlete — so he’s seen all kinds of endurance sport-related injuries and knows how to treat them and prevent them. When they found out Kiko was coming home to the Philippines over the holidays, they decided to harness his knowledge to enrich the local endurance community — runners and triathletes alike. Continue reading “Run Safe 101 Seminar”

A Scar is a Badge of Honor

I learned to ride a bicycle when I was about six years old, much to my mom’s concern. She was always scared I might crash, wound my legs, and end any potential career as a model. (I’m kidding about the modeling thing, of course.) So I would always ride beach cruiser-type bikes, which were low and I could quite easily put my foot on the ground if I started to fall over. I was only allowed to ride to the end of our street until I was 9 years old, when I was finally allowed to go explore the rest of the neighborhood on two wheels.

Well, my modeling career never really took off. ;) I’m also one of the more clumsy people I know and I’ve racked up my fair share of scars even without riding a bike. I once tripped during a race (the first Takbo.PH Runfest), got it bandaged up, and strutted on the stage during a post-race contest.

Takbo.ph Runfest 2010
May I direct your attention to the bandage on my knee?

But riding bikes is really more risky than just running because you do go at faster speeds, and my mom’s fears were confirmed when I started doing triathlon and began racking up “souvenirs”. Continue reading “A Scar is a Badge of Honor”

Acupuncture and Ventosa for Recovery

As the daughter of two medical doctors I’ve always placed great stock in using Western medicine to treat ailments and illnesses. But what if you’re not sick with infection or injury, but just not feeling at peak health? How do you recover faster from heavy training? It’s there where the scientific and medical community is still trying to figure things out.

Meanwhile, there are some doctors out there who merge their medical training with traditional healing practices (also known as complementary medicine). My aunt, who is also also a doctor, runs N’dea Day Spa on Taft Avenue. Not only do they offer regular spa services like facials, manicures and pedicures, and the like, but they also offer medical services like body sculpting using ultrasonic cavitation, RF, sculptone, and non-surgical fat reduction and non-surgical cosmetic procedures. They also have a doctor who comes along by appointment to perform traditional Chinese medicine therapies like acupuncture and ventosa, which are supposedly good for helping the body recover. So after my two weekends of racing and really putting my body through its paces, my aunt suggested that I see Dr. Jeannie Talavera.

Acupuncture and Ventosa for Recovery
Acupunctured!

Dr. Jeannie trained not only as a medical doctor — her specialty is anesthesia — but also studied Oriental medicine at the Ateneo de Manila. She also has clinic hours at the St. Luke’s Medical Center in Quezon City and Bonifacio Global City.

I wanted to get acupuncture done on my legs due to my aching iliotibial band Continue reading “Acupuncture and Ventosa for Recovery”

Ask Kikay Runner: How to Prevent or Cure Side Stitches

This is a section on my blog where I answer questions people ask me. If you have any questions for future Ask Kikay Runner entries, email me, tweet me, or leave me a message on the Kikay Runner Facebook page.

Wace asks: Any techniques/advice to prevent side stitch when running? :) Thanks!

The medical term for side stitches is exercise-related transient abdominal pain. I haven’t had a side stitch in a while but I do recall they are nasty when they happen — they knock the wind out of you and force you to stop or slow down. This happens because the diaphragm, like any muscle, can spasm during exertion.

There’s no definitive knowledge about what really causes side stitches, but there are some possible causes. The one I hear most often is: exercising too soon after eating. It takes approximately 30 minutes for food to exit the stomach, so schedule your large meals about one or two hours before doing a run. If you must eat shortly before a run, make it a light and easy-to-digest snack to prevent stomach upsets (avoid fatty or high-fiber foods).

Not warming up properly or working out too intensely can also cause side stitches. It’s always better for the muscles in your body when you warm up and pick up the pace of your workouts gradually. Also notice how your breathing is shallow and fast when you’re forced to sprint without warming up. This kind of breathing does not allow the diaphragm to relax fully, which can lead to spasms.

Speaking of breathing, not breathing well contributes to side stitches. The pumping of leg muscles when running puts pressure on the diaphragm from below. Lung expansion due to rapid breathing puts pressure on the diaphragm from above. This pinches the diaphragm, decreases blood circulation, and causes spasms. Breathe deeply and according to a pattern: at a slow pace breathe in for three counts and out for two counts, while at a fast pace breathe in for two counts and out for one count.

Side stitches are more frequent in less trained individuals, who have poor muscle conditioning of the abdominals and diaphragm. It’s just like leg muscles cramping when you run at a pace you’re not used to. Improve your fitness and endurance and the side stitches will go away.

Now, when you already have a side stitch, what can you do to cure it? The first thing to do is slow down or stop, and see if the pain lessens or stops. Then, take some slow, deep breaths to stretch out your diaphragm. You can do side bends to help stretch out your abdomen, but do them gradually so the muscle doesn’t spasm from being stretched too quickly (this is known as the stretch reflex). If that doesn’t help, massage the area by pressing your fingertips against your abdomen right where it hurts, and exhale as hard as you can.

Good luck with the side stitches. Don’t let them stop you from running!

References:
Ask the Running Doc: How Do I Prevent Side Stitches?
Ask Alice: Side Stitch Prevention
Runner’s World: Four Ways to Stop the Dreaded Side Stitch
Core Knowledge: Everything You Need to Know about Side Stitches

Ask Kikay Runner: Should I Land on My Forefoot?

This is a section on my blog where I answer questions people ask me. If you have any questions for future Ask Kikay Runner entries, email me or join Xpert.PH to get access to more expert advice!

Novy Licayan asks:

Yesterday po nagpunta kami sa gym may katabi po akong guy sa treadmill base from his shirt runner sya kasi naka-Run United shirt sya 21k finisher. (Yesterday we went to the gym and I ran beside a guy on a treadmill, a runner because he was wearing a Run United 21K finisher shirt.)

As a beginner I asked him few questions like how could I get my distance transition easier because I’ve been running 5KM for the past 6months. He told me it all depends on practice… then sabi nya hindi lang daw dapat practice lang. Dapat daw tama din daw ung porma mo ng pagtakbo. (He said it’s not just practice only. You also need to have proper running form.)

Sabi nya sa akin mali daw porma ko ng pagtakbo eh. Kapag natakbo kasi ako unang lumalapat sa paa ko eh ung heels ko hindi daw dapat ganun dapat daw front sole yung unang lumalapat. Then nasa side lang daw ung mga kamay then relax lang daw po yung shoulders. (He told me my running form was wrong. When I run, the first part of my foot that lands is my heel, but it should be the front sole that lands first. Then my arms should be at my sides and shoulders relaxed.)

Tama po ba yung advice nya sa akin at may pag-asa pa po bang mabago yung porma ng pagtakbo ko? (Is his advice correct, and is there hope for me to change my running form?)

Continue reading “Ask Kikay Runner: Should I Land on My Forefoot?”

Beware the Ninja Injury

Ninjas are stealthy. They barely giving any warning that they’re there, although you might see the faint flit of a shadow out of the corner of your eye, or hear the scuff of a shoe above you. And all of a sudden, they strike. And the last thing on your mind before it all goes dark is, “I should have known…”

Well, not that I’ve had any encounters with real ninjas, but I’m currently out of commission with an injury and if my body’s not moving, my mind goes into overdrive, so bear with me. ;)

All Wrapped Up
All wrapped up.

That’s a photo of my right foot a few hours before I was supposed to do the Immuvit Fearless Challenge Trail Run. However, the injury didn’t happen overnight. It’s why I call it a ninja injury; all of a sudden, it’s there and you can’t do a thing about it except say, “I should have known…” Continue reading “Beware the Ninja Injury”