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“Self-myofascial release” – what is foam rolling?

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by Krix Luther

The word is out about self-myofascial release – foam rolling – and, no, Thailand people, this doesn’t have to do with a ‘soapy’ or ‘happy-endings’.

So what is foam rolling you ask? Well, it was once a secretive technique used by professional coaches and therapists but has become a regular practice for people across the spectrum of all fitness levels.

"Self-myofascial release" - what is foam rolling? | News by Thaiger

Self-myofascial release is just a fancy term for a technique of self-massage that helps deal with muscle tightness and trigger points.

With a massage parlour never being farther than a kilometre away, and decent one-hour massage costing you less than 500 baht, it might be difficult to see the point of learning the technique – which would explain why I always see a bunch of rarely used foam rollers in the corner of Nai Harn Gym in Phuket (one of the places I work).

Nonetheless, the understanding of your body and muscle structures that comes with practising the technique can offer many benefits.

  • Increases flexibility and range of motion
  • Improves blood circulation
  • Prevents chances of DOMS
  • Reduces post-workout stress
  • Helps with post-workout cooldown
  • Reduces recovery time
  • Prevents training-related injuries
  • Reduces chances of overtraining

"Self-myofascial release" - what is foam rolling? | News by Thaiger

The practice can be done with a foam roller, lacrosse ball, Theracane or your own hands by simply applying pressure to specific points on your body, aiding in the recovery of muscles and assisting in returning them to normal function. We can think of ‘normal function’ as when your muscles are elastic, healthy and ready to perform at a moment’s notice.

Foam rolling after a workout will provide deep compression that will help relax tight muscles and adhesions (fibrous bands) between muscle layers and their surroundings. The benefits of foam rolling are outstanding, in addition to increasing blood flow, which will speed up muscle recovery. Foam rolling can be used for a variety of corrective bodywork.

It can loosen muscles to re-balance posture, re-establish proper movement patterns, enhance performance and help create pain-free movement.

Stretching alone is not always enough when it comes to releasing the tightness, which makes the technique very helpful. Additionally, you are able to feel exactly what is happening and adjust the pressure so that it is uncomfortable, but not unbearable – not always the case when it comes to the toes of your Thai masseuse digging into your back.

"Self-myofascial release" - what is foam rolling? | News by Thaiger

Krix Luther has been a Personal Trainer in Phuket for more than 10 years, he specialises in weight loss, strength & conditioning, TRX and CrossFit. For more information about Krix and his services, visit krixluther.com

 

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Coronavirus (Covid-19)

Phuket struggles towards herd immunity, vaccine rollout slow in other provinces

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Photo via Facebook/ วัคซีนภูเก็ต (PR Phuket)

So far, 22% of the population in Phuket is fully vaccinated against Covid-19 while the majority of provinces in Thailand have not vaccinated any of the residents, according to data compiled by researcher Peter Scully.

Bangkok, the epicentre of recent infections with more than 15,000 confirmed cases since April 1, has only fully vaccinated 1% of the population. Around 10 million people live in Bangkok. Surrounding areas Samut Sakhon, Samut Prakan, and Nonthaburi, which have all been hit hard by the recent outbreak, have each only fully vaccinated 1% of their populations.

Despite the recent wave of coronavirus infections, which has made up more than half of Thailand’s cumulative count of confirmed cases and virus-related deaths, the Thai government says they are still moving forward with plans to reopen Phuket to vaccinated tourists by July 1.

The island province has been rolling out a mass vaccination campaign in an effort to administer the 2-dose vaccine to 70% of the population by the end of June to reach herd immunity and reopen to foreign tourists. Tourism officials also plan to reopen Krabi, Phang Nga, Koh Samui, Pattaya, and Chiang Mai.

It’s unclear exactly how many vaccines have been administered on the island of Koh Samui where health officials are rolling out a mass vaccination campaign. Some expats who work as English teachers on the island say they have received the vaccine. According to Peter’s data, 2% of the population in Surat Thani, which includes Koh Samui and Koh Pha Ngan, have been fully vaccinated against Covid-19.

Province Population fully vaccinated
Bangkok 1%
Nonthaburi 1%
Phang Nga 1%
Phuket 22%
Ranong 1%
Rayong 1%
Samut Prakan 1%
Samut Sakhon 7%
Surat Thani 2%
Tak 3%

*Data compiled by Peter Scully

 

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Coronavirus (Covid-19)

Rising Phuket Covid-19 infections may cause ICU shortage

Neill Fronde

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FILE PHOTO: ICU beds may be in short supply in Phuket soon.

A shortage of ICU beds in Phuket may be coming soon according to an epidemiologist at the main government hospital, Vachira Hospital in Phuket Town. The Phuket governor held a live broadcast press conference where the doctor explained that, with the spread of the B.117 variant, which is more transmissible and often leads to pneumonia, she fears beds might fill quickly as infection numbers increase across the province.

The first and second wave of Covid-19 saw very little pneumonia, but national reports on the third wave show about one-in-four infections have pneumonia symptoms. Only 10% of cases in Phuket have severe symptoms, while 30% have light pneumonia symptoms, and about 50% see no symptoms.

Still, even 10% may require a lot of ventilators and overwhelm the health care system. At the government hospital, there are 200 beds available, but only 19 ICU beds for severe cases. ICU beds are already half full, and the number of pneumonia patients who may soon require those beds is growing quickly. An 80% bed occupancy is considered a critical situation for the ICU.

Infection rates have been high in Phuket, per capita, and experts warn that the island desperately needs to reduce the number of new infections immediately to avoid an ICU bed shortage catastrophe. The vice governor said that proactive screening has been stepped up, especially in Rawai, Cherng Talay, and Mai Khao, and health officials will expand to other at-risk areas. They’re hoping proactive screening will be more effective than asking people for 14 day self quarantines.

Phuket currently has 476 people receiving treatment for Covid-19 with all but 1 originating in the province. 253 of those people have been discharged from the hospital, and the remaining patients are spread between 7 area hospitals while an additional 73 patients are receiving treatment at field hospitals.

Outbreaks have been spreading to different areas recently with Phuket town, Cherng Talay, Wichit, and Rassada currently marked as hotspots. With the frequent movement, the government is asking people to call 191 to report areas that may have many infections. The governor vowed that medical staff would then provide proactive testing and give care to those with Covid-19 already in order to slow spread and prevent an ICU bed shortage in Phuket.

Below are the latest figures for infections around Phuket.

  • Wichit ‒ 48 infections
  • Patong ‒ 45
  • Phuket Town – 44 (Talad Yai 27, Talad Neua 17)
  • Rassada ‒ 44
  • Cherng Talay ‒ 43
  • Kathu ‒ 38
  • Chalong ‒ 34
  • Kamala ‒ 32
  • Srisoonthorn ‒ 29
  • Rawai ‒ 26
  • Thepkrasattri ‒ 19
  • Koh Kaew ‒ 13
  • Pa Khlok ‒ 10
  • Mai Khao ‒ 8
  • Sakhu ‒ 8
  • Karon ‒ 7

SOURCE:The Phuket News

 

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Coronavirus (Covid-19)

Investigation: Was 91 year old woman’s death from Covid-19?

Neill Fronde

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FILE PHOTO: Medical workers take safety precautions dealing with the 91 year old woman's body. (via NWI Times)

Medical staff are investigating the remains of a 91 year old woman whose body was found last night in order to determine if Covid-19 was a factor in her death. The woman was found in her home in Karon, Phuket, after police, rescue workers, and a medical team from the Phuket Provincial Hospital arrived around 6:30 p.m. She was found on the floor at the foot of her bed and her body was recovered using Covid-19 safety measures. The entire home was sprayed with a disinfectant for sanitation. The woman, Puan Kingkaew, was considered high risk for Covid-19 as she was treated about a week before her death at Chalong Hospital next to a woman that was later determined to have the Coronavirus.

That woman, an unnamed 74 year old, had entered the hospital on April 28 feeling dizzy and was later discharged after receiving treatment and medication. She was readmitted on the 30th with complaints of diarrhoea and dizziness. At some point on April 30, she was in the bed next Puan whose death is being investigated for Covid-19 involvement. The next day her symptoms worsened to include difficulty breathing and a fever and doctors x-rayed her lungs and tested her for Coronavirus before moving her to an isolation room. The following day, test results confirmed that the woman did have Covid-19, prompting Chalong Hospital to close until May 10.

The hospital director said that as many as 45 medical personnel and employees were exposed to the woman, and have been admitted to a local quarantine facility at the Royal Paradise and Spa Hospital in Patong. 14 more employees were considered low risk and told to self-quarantine at home and pay attention to any sign of infection.

In addition to the staff, four patients were considered at risk to exposure from the woman, and they and their families were transferred to Dibuk hospital for further treatment. Chalong Hospital announced they will still reopen on the 10th as planned, but if an outbreak of Covid-19 is identified that plan may change.

Meanwhile, medical personnel at Vachira Phuket Hospital are investigating further if the death of the 91 year old woman found in her home did in fact have Covid-19 and succumbed to her infection or complication. A recent case involving an elderly woman dying at home with Covid-19 while waiting for a hospital bed sparked national interest and mourning.

SOURCE: Phuket News

 

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