Chair Workout- take a break

With lockdown we are all working from home, and post this period there is likely to be an increase in people working from home. Gyms are also currently closed, so we need to get creative about our workouts. Did you know that it is possible to give your body a great workout at home, even […]


With the onset of Covid-19 and lockdown in South Africa, telemedicine has come into the forefront. When looking for services offered by physios, speech therapist, and occupational therapists we refer to it is telerehabilitation. You may be wondering but how can I access physio over the phone/ online portal. WHAT IS TELEHEALTH? In telehealth we […]

Preventing Backyard and Balcony Running Injuries

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 […]

Total Hip Replacement exercises from 2-4 weeks post surgery.

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 […]

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. […]