Van Bergen & Nicol Biokineticists

Van Bergen & Nicol Biokineticists We are based at Bryanston Virgin Active, and 16 Bentinck Ave Bryanston. We offer all Biokinetics se

We offer all Biokinetics services for members and non-members. Vitality Fitness Assessments
Vitality Health Assessments
Multiply Fitness Assessments
General Health and Wellness
Weight management and return to exercise assessment and exericse program prescription
Orthopaedic and Neurological Assessments for 3rd phase rehabilitation
Specifically designed exercise rehabilitation programs
Hydrotherapy

If you struggling with any of these injuries Van bergen & Nicol can assist you with return to sport protocol 1. Runner’s...
20/02/2025

If you struggling with any of these injuries Van bergen & Nicol can assist you with return to sport protocol

1. Runner’s Knee (Patellofemoral Pain Syndrome)
a. Symptoms: Pain around or behind the kneecap, especially during running, squatting, or climbing stairs.
b. Causes: Often related to overuse, poor biomechanics, or muscle imbalances.

2. Iliotibial Band Syndrome (ITBS)
a. Symptoms: Pain on the outside of the knee or hip, worsening with running.
b. Causes: Tightness in the iliotibial band, often exacerbated by running on uneven surfaces or excessive mileage.

3. Shin Splints (Medial Tibial Stress Syndrome)
a. Symptoms: Pain along the shinbone (tibia), especially during or after running.
b. Causes: Overuse, improper footwear, or running on hard surfaces.

4. Achilles Tendinitis
a. Symptoms: Pain and stiffness in the Achilles tendon, especially in the morning or after prolonged sitting.
b. Causes: Overuse, tight calf muscles, or inappropriate footwear.

5. Plantar Fasciitis
a. Symptoms: Sharp pain in the heel or arch of the foot, particularly in the morning or after long periods of rest.
b. Causes: Overuse, tight calf muscles, or improper footwear.

6. Hamstring Strain
a. Symptoms: Sudden pain in the back of the thigh during running or sprinting.
b. Causes: Tightness, overuse, or inadequate warm-up.

7. Groin Strain
a. Symptoms: Pain in the inner thigh or groin area, especially during lateral movements or running.
b. Causes: Overuse or sudden changes in direction.

8. Stress Fractures
a. Symptoms: Localized pain that worsens with activity and improves with rest.
b. Causes: Overuse, rapid increase in training volume, or poor footwear.

9. Tendinitis (Various Types)
a. Symptoms: Pain and swelling around a tendon (e.g., Achilles, patellar).
b. Causes: Overuse and repetitive strain on tendons.

10. Calf Strain
a. Symptoms: Pain in the calf muscle during running, often sudden and sharp.
b. Causes: Tightness, overuse, or inadequate warm-up.

# recovery # wellness # VA # muscle

Elbow injury prevention (tennis elbow)1. Warm-Up Properlya. Dynamic Stretching: Incorporate arm circles and wrist rotati...
12/02/2025

Elbow injury prevention (tennis elbow)

1. Warm-Up Properly
a. Dynamic Stretching: Incorporate arm circles and wrist rotations to increase blood flow to the elbow joint.
b. Light Aerobic Activity: Spend 5-10 minutes doing light cardio to prepare your muscles.

2. Strengthening Exercises
a. Wrist Extensor Stretch
b. Bicep Curls
c. Tricep Extensions
d. Forearm Pronation and Supination

3. Flexibility Training
a. Shoulder Stretch
b. Chest Stretch

4. Stability and Control
a. Wall Push-Ups

5. Gradual Progression
a. Avoid Sudden Increases: Increase the intensity and volume of your training gradually to prevent overuse injuries.

6. Cool Down and Recovery
a. Post-Workout Stretching: Always stretch your arms and shoulders after workouts to maintain flexibility.

Semi-finals today!! Go Rusten and Team SA!!! SA Men Indoor Hockey Team
08/02/2025

Semi-finals today!! Go Rusten and Team SA!!! SA Men Indoor Hockey Team

SA Team in Quarters this afternoon! SA Men Indoor Hockey Team
07/02/2025

SA Team in Quarters this afternoon! SA Men Indoor Hockey Team

Adductor injury prevention 1. Warm-Up Properlya. Dynamic Stretching: Incorporate leg swings (side-to-side and front-to-b...
07/02/2025

Adductor injury prevention

1. Warm-Up Properly
a. Dynamic Stretching: Incorporate leg swings (side-to-side and front-to-back) to loosen up the hip and groin area.
b. Light Jogging: Spend 5-10 minutes jogging or doing high knees to increase blood flow.

2. Strengthening Exercises
a. Adductor Squeeze
b. Side Lunge
c. Single-Leg Deadlifts
d. Clamshells

3. Flexibility Training
a. Butterfly Stretch
b. Hip Flexor Stretch
c. Adductor Stretch

4. Balance and Stability
a. Single-Leg Balance

5. Gradual Progression
a. Increase Intensity Gradually: Avoid sudden increases in activity levels, especially with sprinting or lateral movements. Follow the 10% rule for training volume.

6. Cool Down and Recovery
a. Post-Workout Stretching: Always incorporate stretching for the groin and hips after workouts to maintain flexibility and reduce tension.

06/02/2025

This month in South Africa we're celebrating Healthy Lifestyle Awareness Month!

What Does ‘Healthy’ Really Mean? We often think of health as simply being free of illness. But real health is about movement, balance and sustainable habits that keep you thriving for years to come. February is a time to focus on how we can move better, feel better and live better. Biokinetics is at the heart of this—helping individuals manage chronic conditions, recover from injuries & develop lifelong movement habits.

What does a healthy lifestyle look like for you? If you’re ready to move towards a better version of yourself, we’re here to help.

First game on Monday! Supersport will be showing the games!
01/02/2025

First game on Monday! Supersport will be showing the games!

Shoulder injury prevention1. Warm-Up Properlya. Dynamic Stretching: Incorporate arm circles, shoulder rolls, and torso t...
31/01/2025

Shoulder injury prevention

1. Warm-Up Properly
a. Dynamic Stretching: Incorporate arm circles, shoulder rolls, and torso twists to increase blood flow and mobility.
b. Light Aerobic Activity: Spend 5-10 minutes doing activities like jogging or jumping jacks.

2. Strengthening Exercises
a. External Rotations: Use a resistance band. Keep your elbow at your side and rotate your forearm outward.
b. Internal Rotations: Same position, but rotate your forearm inward.
c. Shoulder Blade Squeezes
d. Dumbbell Shoulder Press
e. Lateral Raises

3. Flexibility Training
a. Shoulder Stretch
b. Chest Stretch

4. Stability and Control
a. Plank Variations:
b. Scapular Push-Ups:

5. Gradual Progression
a. Increase Intensity Gradually: Avoid sudden increases in training volume or intensity to prevent overuse injuries.

6. Cool Down and Recovery
a. Post-Workout Stretching: Always stretch your shoulders and upper body after workouts to maintain flexibility.

# recovery # wellness # VA # muscle

24/01/2025

Hamstring training for athletes:

1. Warm-Up Properly
a. Dynamic Stretching: Incorporate leg swings, high knees, and butt kicks to increase blood flow and flexibility
b. Light Jogging: Start with 5-10 minutes of easy jogging to get your muscles ready.

2. Strengthening Exercises
a. Hamstring Curls: Use a machine or resistance bands to target your hamstrings directly.
b. Deadlifts: Both traditional and Romanian deadlifts strengthen the entire posterior chain, including the hamstrings.
c. Bridges: Lie on your back with knees bent and lift your hips while squeezing your glutes and hamstrings.
d. Single-Leg Deadlifts: This engages your hamstrings and improves balance.

3. Flexibility Training
a. Static Stretching: Post-workout, stretch your hamstrings with exercises like seated toe touches and standing hamstring stretches.
b. Foam Rolling: Regularly foam roll your hamstrings to release tension and improve flexibility.

4. Balance Training
a. Single-Leg Balance Exercises: Incorporate balance drills to strengthen stabilizing muscles and improve coordination.
b. Lateral Leg Raises: Stand on one leg and lift the other leg to the side, engaging your hip and hamstring.

5. Gradual Progression
a. Increase Intensity Gradually: Avoid sudden increases in mileage or intensity in your training. Follow the 10% rule: increase your weekly distance by no more than 10%.
b. Cross-Training: Incorporate low-impact activities like swimming or cycling to reduce strain on your hamstrings while maintaining fitness.

6. Cool Down
a. Post-Workout Stretching: Always cool down with gentle stretches to help your muscles recover and maintain flexibility.

7. Proper Footwear
a. Choose the Right Shoes: Ensure you have well-fitted shoes that provide adequate support for your activities.

8. Strengthen Supporting Muscles
a. Core and Hip Strengthening: A strong core and hip muscles can help stabilize your movements and take pressure off your hamstrings.

# recovery # wellness # VA # muscle

Wishing Rusten the very best as he jets off for the Indoor Hockey World Cup in Croatia! Good luck from all of us, and we...
22/01/2025

Wishing Rusten the very best as he jets off for the Indoor Hockey World Cup in Croatia! Good luck from all of us, and we are looking forward to watching the games!


SA Men Indoor Hockey Team

Hip Mobility is so important and often forgotten about. It has so many benefits, so let us know and we can show you how ...
16/01/2025

Hip Mobility is so important and often forgotten about. It has so many benefits, so let us know and we can show you how to work on it and make the improvements!

# recovery # wellness # VA # muscle

08/11/2024

Recovering from surgery? Biokineticists play a crucial role in post-operative rehabilitation by guiding you through safe and effective recovery programs. Evaluating and correcting any muscle imbalance through specialised exercise prescription is critical to the long-term success of any surgery. Let’s get you back to your best self!

Visit our website to find a biokinetict near you: www.biokineticssa.org.za


Address

Sandton

Opening Hours

Monday 06:00 - 19:00
Tuesday 06:00 - 19:00
Wednesday 06:00 - 19:00
Thursday 06:00 - 19:00
Friday 06:00 - 12:00
Saturday 06:00 - 12:00

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