Post op Shoulder recovery

Some practical point for recovering from shoulder surgery. You mostly will need to use a sling. The time in the sling will depend on the injury protocol of the surgeon. Sling: This is wearing the sling and supporting the operation site. This video will look at some tips on how to fit the sling for […]

How to cope with cramping during exercise

Exercise-associated muscle cramping (EAMC) is defined as an involuntary, painful contraction of skeletal muscle during or immediately after exercise ( Schwellnus et al 2011). There is a high risk in endurance athletes. It is poorly understood, although common. The reasons for the cramping could be: 1. the result of muscle fatigue 2. the result of […]

Tapering is a phase of training!

The South African racing calendar is filled with events. Almost any weekend we can choose to run, cycle or swim an event. It is easy to get caught up in the hype (I have been there), and then we may end up feeling tired, both physically and emotionally. Know which is your goal race, and […]

Returning to exercise post injury or surgery

Common questions we get asked, when can I return, what can I do, what should I avoid, do I need physio? We always want you to get back to exercise as quickly as possible, however we need to respect the healing times of different injuries. We also need to consider different starting points, and then […]

Do you have a game plan for rest?

Do you have a game plan for rest? Every day we treat patients who need to be rested to allow an injury to heal. This may be total rest for example for the first few days after major surgery, or this may be relative rest. Relative rest involves staying away from any of the activities […]

Preparing for surgery

When you are considering elective surgery such as a total hip of knee replacement, we know the fitter you go into surgery, the better your post operative recovery will be. You might find this video useful: We have some tests that we do to help determine outcome and best advise you on the next step. […]

Everest on the Westcliff Stairs for the Sunflower Fund

On Saturday the 25 August 2018, our physio team, Rangers of Motion will be part of the Everest challenge. As a relay team of 6 we need to complete 170 laps of the Westcliff stairs in 17 hours. To put into perspective, one needs to get up and down the Westcliff stairs in under 6mins […]

Continuing Your Recovery Post a Total Knee Replacement: weeks 2-4

Thoughts for the next few weeks: “Exercise is medicine and this is my daily dose” “Each day I get better and better” “Recovery is a process” Things should be starting to improve. In my experience of working with patients, from being sore most of the time, there are good times in the day, patients still […]

Recovery Post a Total Hip Replacement- the first 2 weeks

Patients post a hip replacement do well. One of the risks post a hip replacement is a dislocation. To help prevent this we have put some precautions in place to help prevent this. These precautions are in place for the first 3 months (unless otherwise indicated). In hospital you did exercises with the physio. In […]

Avoiding a fall

The World Health Organisation defines a fall as “an unexpected event in which the participant comes to rest on the ground, floor, or lower level”. Some people extend this definition, qualifying it with: “(a fall)… other than   as a consequence of a sudden onset of paralysis, epileptic seizure, or overwhelming external force”   Falls are […]