The new Riovana Sports Recovery Center recently opened to service athletes, specifically runners. It’s a spa and clinic in one. While most of us visit a doctor’s clinic only when we’re already injured, the Riovana Sports Recovery Center hopes to change all that by espousing the value of preventive maintenance: getting treatments done even before injury. Simply put, it’s the place to go for pre-race conditioning or post-race recovery treatment, or just to give your body a treat after regular training.

IT’S A PHYSICAL THERAPY CENTER

Owned and operated by MultiSportMatrix, a company with big names in the Philippine sports medicine scene, such as Dr. Gar Eufemio, Dr. Jun Rafanan, and Coach Jim Saret, the center is like the physical therapy area of a sports center with high-tech medical equipment, namely one of three cryo machines in the country, laser and ultrasound. They also offer sports massage, acupuncture by Dr. Philip Tan-Gatue, platelet rich plasma (yes, just like what Kobe and Tiger do!), hydration therapy / oxygen supplementation, kinesio taping, and stretching.

For injured runners, they recommend that you be assessed first in a clinic since the center is manned by nurses and physical therapists.  Having said that, there will still be appearances by doctors as well as conditioning and running experts (need you ask who the running expert will be if it’s in RIOvana?!)

- Riovana Sports Recovery Center Staff (L to R): Tintin, Aileen, Nia, Tina, Dianne, Laura -

As for the staff, I must say that I was quite impressed. When I entered the center, they were very warm and accommodating; they welcomed me with smiles, explained each service, and answered all my questions. I heard the staff—most have a background in nursing or physical therapy and are athletes themselves— were hand picked by Dr. Eufemio himself. With such wonderful and professional personnel like that to spend a full hour or more of treatment with, I felt very comfortable and at ease.

IT’S A SPA

The center is clean, air-conditioned, and spacious enough for each of the beds in a cubicle. There are around six rooms in the center, two of which can be opened and converted into a couple’s room. There’s a room for stretching and another for acupuncture. There’s also a clean shower room for runners who wish to undergo treatments after a run. During the session, there’s relaxing music playing in the background, much like those in spas.

TREATMENTS

Riovana Sports Recovery Center offers the following treatments:

De Luxe Package……….P1000.00
I. For the lower back and both lower extremities
II. For the neck, upper back and both upper extremities

Includes the following:
- Ultrasound/Laser Therapy – Helps decrease inflammation and increase flexibility
- Sports Massage
- Full Body Stretch
- Cryo-therapy – This literally “freezes the pain away…”
° Additional P50 for every modality in excess

Elite Package……….P1800.00
De Luxe Packages I and II combined!

Couples Package……….10% discount
Come in with a partner and get 10% off

For Patients with a Physical Therapy Referral……….P500.00 (for the first body part)
Inclusive of all modalities and exercises
° Additional P50 for every modality in excess

Pre-Event Stretching……….P150.00
Full Body, Approximately 30 minutes

Acupuncture Treatment……….P1200.00

Promotions:
- Pre-pay for 6 sessions and get 10% off
- Pre-pay for 10 sessions and get 2 sessions free
- Combine any package with acupuncture and get 20% off

TBR REVIEW

Thanks to Dr. Eufemio, I got to try a complimentary Elite Package last week.  Dianne, a license physical therapist and an athlete herself, took care of me for almost an hour and a half.  The Elite Package usually takes 2 hours, but due to my hectic schedule, Dianne and I focused on certain areas, particularly my shins, big toes, and Neuromas, instead.

- Dianne with the cryo, ultrasound, and laser machines -

We started with the Ultrasound, a non-invasive and no-pain treatment where Diane placed gel on my skin and used a contraption to decrease inflammation and improve flexibility.  This was actually very relaxing.  This was followed by the Laser therapy where I pointed out specific areas that were painful or tight. Dianne said this could reduce the nodules in muscles much like what a deep tissue massage would do but without the screaming and yelling.

I thought I escaped a deep tissue massage, but it was the third service in the package. Dianne massaged my shins, ITB, and foot, areas that I pointed out needed releasing.  If you’re not in a rush, you can have a full body deep tissue massage. It’s part of the package.

Next, we used the Cryo machine, one out of only 3 cryo machines in the Philippines.  This was my favorite!  It works like an ice pack on your body, but reduces the time from the usual 10 minutes to 3 minutes and without the mess.  It feels cold, but completely relaxing too.

Dianne would’ve ended the entire treatment with stretching, but I had to rush out to pick up the kiddos in school.  So, I passed on the treatment and yet, I felt like I had the works done. I felt completely rejuvenated and my muscles were relaxed and loose.  I felt so great I was tempted to do a tempo run that evening, but I decided against it.

THE VERDICT

Thumbs up to the Riovana Sports Recovery Center.  It’s a novel idea that promotes proper care and therapy for athlete’s bodies to prevent injury and allow us to perform at our best at all times.  The fact that it is backed by top sports and medical experts and manned by knowledgeable and accommodating staff who go out of their way to provide the best service in a comfortable, relaxing setting makes a visit well worth it.  The facilities are clean and well-equipped, price is reasonable, and the location is convenient and accessible.  Perhaps the only downside I foresee is that it will be hard to set an appointment when the rest of the world hears about this gem of a place for relaxation and recovery secretly hidden atop Riovana Running Store.

CONTACT DETAILS
Riovana Sports Recovery Center
Mezzanine Level, Active Fun Bldg., 9th Ave. cor. 28th St. Bonifacio Global City
Open from 10am to 9pm daily
Phone: 478-9408
Mobile: 0916-353-4485
Twitter: msmxrecovery

Icing an injury can help reduce inflammation or swelling and speed up recovery period. Even without injury, icing a specific body part that’s prone to injury can help prevent problems during training.

TIPS FOR ICING AN INJURY:

1. Ice, ice, ice immediately after feeling the pain! Best if you do it within 24 to 48 hours.
2. Elevate the injured area while icing.
3. Avoid applying ice directly on the skin for a long period of time.
4. Put ice blocks in a ziplock bag, use a bag of frozen peas (better since they conform to the shape of your body), or use a thin towel between your skin and ice.  (Or try the product I reviewed below. No, I don’t get commissions for this!)
5. Try ice massage. The only time you should try ice on the skin is when you do an ice massage (freeze water in a paper cup and use the top portion to massage your injured area while holding the cup upside down).
6. Leave ice on for 15 to 20 minutes only. Take breaks in between and start again if you wish.

ICING: THE OLD-FASHIONED WAY

This is the way I used to ice my foot or legs or any injured area:

INTRODUCING: SENSACARE PACKS

A couple of months ago, I was given a new product to try: SENSACARE, a line of natural herbal hot and cold packs manufactured by a US-based company, Nature Creation.

Sensacare products are great alternatives to ice packs or hot compress especially for us athletes. To use, you can microwave the pack for 1-2 minutes or leave it in the freezer for 1-2 hours. It provides relief for up to 30 minutes.

A bonus: Sensacare products are made with 100% natural herbs and grains which emit a wonderful aroma that promotes relaxation and relieves stress.

The product line includes the following:

- These Sensacare will be available locally -

- Thermoshoes: P3,499 -

TBR REVIEW: SENSACARE UNIVERSAL PACK

I was given the Universal Pack which I used to wrap around my foot as I struggled with Morton’s Neuroma the past months. Even now that I’ve recovered, I regularly use the pack after long runs or when the foot feels a bit sensitive. This pack can easily wrap around the knees, shins, thighs, and even the upper body should you need it.

- Sensacare Universal Pack: P1,799 -

- Heaven for my foot -

What I liked about Sensacare Universal Pack:

• Convenient, easy to use, and reusable. Say goodbye to ice or a wet towel dripping all over the place. Just pull Sensacare out of the freezer or heat it up in the microwave and you’re all set for a mess-free, relaxing therapeutic session. Bonus: you can do it all over again the following day.
• Comfortable. The pack is ergonomically designed to wrap around the body and can be securely fastened with a velcro strap. The material is also velvety soft. I felt like I could sit back and relax without having to worry about the pack slipping or dripping.
• 100% natural. Sensacare packs contain natural herbs and grains. No artificial ingredients or fragrances.
• Soothing aroma. The scent emitted from the herbs and grains such as chamomile, lemongrass, peppermint and more definitely makes a huge difference. It makes the entire experience even more relaxing. You can smell the scent even while it’s in the box!
• Portable. You can leave this in an iced cooler while you’re out running your long runs.  Once done, just wrap it around your foot while having breakfast with friends.  Or, if you often travel (think: marathons abroad), this product is easy to pack and bring along with you. Throw it into the hotel freezer before your run.
• Reasonably priced. The Universal Pack is P1,799.  Other products’ price ranges from P1,099 to P3,499.

My only concern with the product was that the pack didn’t get as cold as regular ice. Despite that, I felt like it was efficient at providing relief to my foot.

I loved this product. I highly recommend it. It’s a great tool for us runners who really must accept that managing injuries is really part and parcel of running life.

Website: http://sensacare.net/

For inquiries, call Salie Guarin

• Mobile: 09228770218/09278379440
• Landline: 636-2847

You know how some of these running shops have this cool sign “Out Running” displayed on their doors when no staff is in sight.  Well, I took the liberty to make my own for TBR.  See above.  (Yes, I still have a lot of time to design completely useless stuff for your entertainment.)

You see, I spent most of the week catching up on lost time with my beloved running.  After two months of sorely missing my free, painless runs when I had Morton’s Neuroma, and now that I am fully recovered (woohoo!) and completely stoked over my NYC Training, I ran almost everyday of this week: Sunday, Tuesday, and Wednesday.  I ran a 10k Tempo yesterday (which I hadn’t done in months and I was panting like a dying dog out there but I loved every minute!) and I have a  29k long run pencilled in for tomorrow.

One of my friends told me last night after seeing me run: It was so nice to see you running strong again.  I only have one thing to reply: Oh baby, it feels great to be back!

Disclaimer: To the beginners, do not run daily as I did! Hah!  I really only run 4x a week to allocate time for recovery and to avoid injury.  I just HAD to run this often this week because I missed it too much.  Be back to my regular training program next week.  Be good!

Wow. I was over the moon about hitting the road once again in such pristine weather conditions and among a fantastic group of running friends. Friends would often ask throughout the run: How’s the foot doing? And, I would reply with a smile: Good. Doing fine.

To be honest though, I carried a bit of weight while we were running. Uhm, yes, I still haven’t lost the extra weight I’m lugging around (grrr). But, there was a heavy burden upon my shoulders that my friends weren’t privy to (until now.)

I was a bit worried. Okay, that’s not being honest. I was awfully pissed.

While I could run easy, I was still frustrated that I could’t run exactly the way I wanted to, the way I used to in the past. There was still slight discomfort and my legs didn’t feel like they were back in full fighting form. I know, I know. I should be patient. Things won’t change overnight. But, still, frustration did set in. In my head, I thought: Why can’t I run the pace I want to yet? When will I be able to do so? How much longer must I wait? Aack, the bull in me was raging.

Good thing I stumbled upon this video of Hope Solo, the goalie of the US Women’s Soccer team (who lost to Japan a few hours ago. Sob sob!). In the video, she talks about her shoulder injury: I was nowhere close to where I needed to be…Could I handle the pain? Could I forget about the pain and get through training? Wow, I could completely relate. And, watching her nurse herself back from injury and get back into the game again just gave me…hope! (Pun intended)

After 25 days of wobbling like Erap, I can finally say good riddance to my cane and meds!

– I had to buy a cane in Megamall just to get around during the first week of injury. Our rolling computer chair came in handy too as my makeshift wheelchair hah!. Yes, that’s how bad it was -

– Arcoxia – my best friend in times of injury -

– Fastum Gel – I’d put this on my foot after hot compress twice a day -

Next goal: Trying to run again. (Insert sign of the cross here!)

Or, I could have been participating in my 3rd triathlon, Animo Tri at Ayala Alabang this morning.  Lord knows how hard I trained for the swim portion of that race.

Or, I could have spent my Sunday morning the way I usually do for the past five years, running long and slow in the company of friends.  By now, we should be finishing up a run and heading for a sumptuous breakfast. I can almost smell the coffee.

But, here I am at home patiently waiting for my house guest, Morton Schmorton Neuroma, to get his lazy butt off our couch and head back to wherever he came from.

It’s been 17 days since my last run.  Yes, I’m getting impatient and frustrated. Ako pa?! But, swimming has kept me sane for the past week.  I’m not freaking out because I’m getting some training in with the swim.  At least, I’m not completely losing fitness.  But, there’s also something about the water that’s keeping me calm. Maybe it’s about following nothing but black lines from end to end in complete solitude and silence that’s given me some sense of peace.  Maybe it’s the fact that I feel I’m progressing with a new activity (I can swim 1k now with ease. Me? Who would’ve thought?) that’s distracting me from this long road to recovery.  Maybe I’ve finally matured as a runner and accepted the fact that there will be set backs like this every once in a while.  Whatever.  For now, I’m just going to be following those black lines under the pool and hope it takes me somewhere.

You can imagine my surprise when, after pinching and pressing on the injured left foot, the doctor tells me: There’s no fracture. My guess is that it’s Morton’s Neuroma.

I was ready to jump for joy and pop the wine bottle to celebrate along with the birthday boy hubby and swim squad buddies Adel and Bic who came with me, but then, I had to stop and ask: Wait a minute. What’s Morton’s Neuroma? And, is that better than a fracture?

WHAT IS MORTON’S NEUROMA?

Runner’s World describes it as a “pinched nerve between the metatarsal bones in your foot.” Yes, it’s a nerve problem, not a muscle or bone problem.

WHAT ARE THE SYMPTOMS?

It could be Morton’s Neuroma if you feel a tingling sensation in your toes (which I used to feel periodically after long runs) and pain in the ball of your foot which can lead up to your toes (which I feel now every time I take a step!)

HOW DO YOU GET MORTON’S NEUROMA?

- Wearing high heels. (Occasionally guilty)
- Wearing tight shoes while participating in high-impact sports like running. (Frequently guilty)
- You’ll be more prone to this if you have bunions, flat feet, or hammer toes. (Bunions and flat feet. Forever guilty)

HOW TO TREAT IT?

My doctor did this:
- He injected steroids and anaesthesia to relieve the pain
- He prescribed Celebrex and other non-steroidal anti-inflammatory drugs
- He advised me not to wear my shoes too tightly
- He ordered rest from running for one week. If his prognosis is correct, I should be well in a week. If there’s still pain, he will order an MRI next week. (Positive thinking, guys!)
- And best of all, he allowed me to swim! Woohoo!

I would’ve done cartwheels in the doctor’s clinic if I could when he shared the good news. Or, if the hubby was not around, I would’ve hugged that good doctor after calling him “my miracle doctor” (which I really did!) No words could describe how happy I was—and still am—over this news.

For now, I am in full bed rest—well, until this evening—which is truly a major feat for me. I am relieved. I am thankful. And, boy oh boy, am I blessed to have the chance to run again soon.

As much as I detest Kanye for treating Taylor Swift so rudely, I would have to admit that his voice—and that song of his above—has been playing on my mind almost the entire day.

What doesn’t kill me will only make me stronger.

As soon as we arrived from Bohol, I headed straight for an xray, the results of which I’ll present to Dr. Canlas tomorrow when I visit him. I’m no doctor, but I am freaking out over what I’ve seen below…

Does it look like a fracture to you? I’m trying to be optimistic about this, but it looks like I fractured my middle toe, doesn’t it?  Well, I can tell you this, it definitely feels like it.

After seeing the results this afternoon, I gave myself 30 minutes to be completely worried and depressed over this as I binged on a Starbucks oatmeal cookie and tamarind candies. After that, I took control and allowed Kanye to win me over.

What doesn’t kill me will only make me stronger.

What doesn’t cripple me will only make me a better runner.

What keeps me from running for now will only make me want to run even more.

Let’s see what tomorrow will bring.

Last Thursday was like any other day.  Jun, Lit and I met at the track for speedwork.  But, there was one particular thing I did different that morning: I wore new shoes. I had my brand new Men’s K-Swiss Kwicky Blade Light on.  I was thrilled—as I always am about new running gear—but, as I walked on the track in them, something just didn’t feel right.  It didn’t feel as comfortable as the Women’s shoe. One look at the toebox and I knew it was too spacious. It definitely felt wider, too.  In hindsight, I should’ve listened to my instincts (as well as the sound of my left foot impacting the ground which, as I voiced out to my friends, didn’t sound that good!)

We did 3 x 800s and we were going on our fourth.  Just after the curve, I felt a sudden stabbing pain beneath my toes.  I slowed to a stop and told them to go ahead.  I tried to walk, but felt pain even when walking.  Immediately, I had it massaged at the track.  Then, I plunged into the pool for a 1.5k swim—the longest in my entire lifetime!—which temporarily distracted me from worries over the injury.

I was optimistic.  I thought, like a bad nightmare, I could act like it never happened after a couple of days of rest and subsequently proceed with my scheduled long run, 35k on Sunday, the longest run before Phuket Marathon.  I was wrong. I didn’t cover my run.  And, by Monday (yesterday), it had swelled after just an hour or two walking in a mall.  In full panic mode, I saw my doctor this morning.

GOOD NEWS: He said I pulled two muscles: my middle toe and my muscle near my shins.  All I need is a week of rest.

BAD NEWS: Phuket is only 2 weeks away.  By the time I recover, it will be time to taper.

While I ponder on what to do for the next two weeks, allow me to share lessons learned from this sad experience (so you won’t need to bang your head against the wall saying: “What the hell were you thinking?!” as I want to do a million times over now):

1. Never experiment with shoes 1 month prior to the race. I knew this! But, with my shoes worn out and dirty, vanity (and perhaps hygiene haha!) got the best of me. I was embarrassed to use those old shoes in public and rotated among Newton racers, Brooks Glycerin, and the Men’s Kwicky Blade Light just weeks before the marathon.  When you’ve found the right shoe, stick with it.  If you must replace it, buy the same exact model and the same size.  (Thanks to Planet Sports for sending my beloved Women’s Kwickly Blade Light over yesterday. I stick to this one for now.)
2. Cross Train. If all you have is running and you get injured, workouts stop completely.  But, if you have other sports that will maintain your fitness level, then you will be less frustrated and angry while you’re waiting for full recovery.  Swim, bike, run in a pool, take a yoga class.  Do whatever it takes to keep you fit and happy.  Thank God I have swimming right now to keep me sane. You must know how I turn into a monster when I don’t get to workout!
3. Trust your instincts. If you go for a workout and something just doesn’t feel right—whether it’s a tight hamstring or you’re feeling slightly under the weather—take it easy that day or stop altogether.  Your body is speaking to you and you better listen!
4. Enjoy the break. I have to admit, there’s a small part of me that is enjoying the brief leave from the rigorous workouts the past months.  Every week, I’ve been running 4x, swimming 3 to 4x, and doing strength training at the gym 2x.  With the past few days break from the runs (not the swim which I absolutely love nowadays!), my pace has slowed, weight has slightly increased, but there’s more time to breathe and relax. A friend said a one week injury leave made him stronger when he got back into the game. I’m hoping it’ll be the same for me. Crossing my fingers…and injured toe, too!

DO YOU WANT A MEN’S KSWISS KWICKY BLADE LIGHT? I’m giving mine away.  Only used for 5km. Men’s US size 7.5.  Remember, this is for MEN!  The first one to comment expressing his interest below, gets the shoe.  BUT, when we meet, you must show me that the shoe will fit you and only you. (TBR reserves the right to award the prize to the winner she deems fit and deserving of the prize.)

How am I feeling? Excited and Nervous with a capital N. My heart skips a beat when I think of the full marathon, but my palms also get all sweaty and I forget to breathe for a couple of seconds when I think of my knee.

Just a couple of days ago, I felt minor knee pain and some tightness in the ITB, same ol’ injuries that have plagued me whenever I train long and hard.  I have been stressing over it for what feels like a year (when it’s really just been less than 48 hours).  My poor hubby is probably even more anxious as he’ll have to hear about all this on the 3-hour flight tomorrow.

Despite my concerns, I’m trying to stay optimistic.  Happy thoughts! Positive thinking!  Think: light and loose muscles! (A friend says if I think my ITB is tight, they’ll get even tighter!)  I remind myself that I’ve been here before, I’m a fighter, and I’m smart enough to know what provides relief: foam rolling, stretching, and ice on the knee thrice a day. Laugh all you want, but I’ve even been talking to my ITB, begging the muscles to give me a break, while I gingerly massage them with my hands. Tonight, I’ll spare them no mercy; I’ll give them a deep tissue massage and hopefully get them out of my life for good, or at least for the next few days. If all this doesn’t work, then…uhm…I am seriously screwed on race day. Pray for me, will you?

As I’ve said, I’ve got to pack for my first official marathon. Check out my next post on what to pack for a race abroad.

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