Backyard or balcony running has become a thing. With lockdown arrived some challenges “Mzansi challenge- 2km/ day for 21 days. It had a nice feel about it- a marathon over 21 days. (It has now been extended to an Ultra marathon). The goal was to cover this distance in a small space- around you house […]
At this point you would have had a follow up with the orthopaedic surgeon. In most cased you are on crutches for a total of 4 weeks, so you have 2 more weeks on both your crutches.In some instances you are on crutches for 6 weeks or more, so adhere to the guidelines given to […]
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 […]
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 […]
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 […]
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? 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 […]
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. […]
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 […]
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 […]