Biokineticists le Sueur and West

Biokineticists le Sueur and West BIO + KINETICS = LIFE + MOVEMENT = LIFE THROUGH MOVEMENT
Biokinetics’ primary function is to impro

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21/03/2026

Balance is a key component of healthy aging. As we get older, our balance, coordination, and reaction time naturally decline — increasing the risk of falls and injury. The good news? Balance can be trained and improved at any age.

Using tools like a balance pad adds a safe challenge by creating an unstable surface. This encourages the body to activate stabilising muscles, improve joint awareness, and enhance overall control during movement.

In this session, we focused on simple but effective exercises:
✔️ staggered stance band pull-aparts – improves posture and stability
✔️ side bend into overhead pass – challenges core control and coordination
✔️ step-ups – builds lower limb strength and functional balance
✔️ ball pass around the waist – enhances coordination and dynamic stability

Regular balance training can:
✨ reduce the risk of falls
✨ improve strength and mobility
✨ increase confidence in everyday activities

⚠️ It is important to see a medical professional to find out the root cause of your symptoms so that proper training can be implemented.

🚫 Do not try these on your own post-surgery or during injury recovery without consulting a medical professional.

ACL reconstruction is often treated like the finish line…but it’s actually the starting point🧠🦵Exercise rehab after ACL ...
09/02/2026

ACL reconstruction is often treated like the finish line…
but it’s actually the starting point🧠🦵

Exercise rehab after ACL surgery follows clear principles:
✔️ Progressive loading
✔️ Movement quality
✔️ Phase-based progression
✔️ Neuromuscular retraining
✔️ Individualisation

There’s no shortcut - only smart, structured work.
Strong knees are built, not rushed.

Save this post if you lee rehabbing, supporting someone who is, or just want to understand why rehab matters👊

30/01/2026

Desk job got your back aching? 😩 You’re not alone! Here’s how to fight that office slump:

Ergonomics are key! Adjust your chair, screen, and keyboard for proper posture.

Move! Set reminders to stand, stretch, or walk every 30-60 minutes.

Strengthen your core! Strong abs and back muscles support your spine.

Stretch it out! Simple stretches can relieve tension.
Invest in a lumbar support pillow or chair.

Swipe for some stretches, mobility and strengthening exercises! 💪

1️⃣ Hinged rotations.
2️⃣ Bootstraps.
3️⃣ Forward lean X stretch.
4️⃣ Seated lat rollback.

⚠️ It is important to see a medical professional to find out the root cause of your symptoms so that proper training can be implemented.

🚫 Do not try these on your own post-surgery or during injury recovery without consulting a medical professional.

21/01/2026

Here is a great video showing a TKR procedure by

🦵 Total Knee Replacement (TKR) — also known as Total Knee Arthroplasty (TKA) — is a surgical procedure where damaged parts of the knee joint are resurfaced and replaced with specially designed metal and medical-grade plastic components. These components replicate the shape and function of a healthy knee by replacing worn bone and cartilage.

📊 In most cases, the need for a knee replacement is due to degenerative osteoarthritis, a condition commonly seen in middle-aged and older adults. However, rheumatoid arthritis and post-traumatic arthritis (following injury or fracture) can also lead to significant joint damage requiring surgery.

🧠 Osteoarthritis is characterised by the gradual breakdown of articular cartilage, resulting in symptoms such as pain, stiffness, swelling, reduced range of motion, and functional limitations. Everyday activities like walking, climbing stairs, squatting, or bending the knee often become increasingly difficult as the condition progresses.

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16/01/2026

🏃‍♀️🦵 Shin splints (medial tibial stress syndrome) are common in runners and often develop due to repetitive impact, sudden training increases, poor load management, or weak lower-leg control.

⚠️ Prevention is key. Targeted strengthening and mobility exercises help to:

💥 Improve shock absorption through the lower limb
🦶 Strengthen the calf complex and tibialis muscles
🔁 Enhance ankle control and foot stability
🏃‍♂️ Reduce excessive stress on the shin during running

✅ Exercises to help prevent shin splints in runners:

Wall squat toe taps
Split squat with calf raise
Single-leg calf raises
Banded dorsiflexion
Pogo hops
Tibialis stretch

💪 Consistency with these exercises can reduce injury risk and support long-term running performance.

⚠️ It is important to see a medical professional to find out the root cause of your symptoms so that proper training can be implemented.

🚫 Do not try these on your own post-surgery or during injury recovery without consulting a medical professional.

Coccyx pain (tailbone pain) is often linked to pelvic instability, muscle tension, or restricted movement around the hip...
10/12/2025

Coccyx pain (tailbone pain) is often linked to pelvic instability, muscle tension, or restricted movement around the hips and lumbosacral region.
These exercises focus on restoring pelvic control, reducing soft-tissue tension, and improving functional activation of the muscles that support the tailbone. ✨

Here’s what we worked on:

🔹 Quadruped hip hikes – improving lateral pelvic stability and glute medius activation.

🔹 Resisted hip internal rotation – strengthening deep hip rotators that support proper pelvic alignment.

🔹 Child’s pose – lengthening the lumbar and pelvic floor region to relieve tension around the coccyx.

🔹 Lumbosacral activation – gentle neuromuscular activation to improve support in the lower spine–pelvis junction.

🔹 Adductor rolls – releasing inner-thigh tightness that can contribute to altered pelvic positioning.

Coccyx discomfort is treatable — especially with targeted strength, mobility, and neuromuscular re-education. If you’re experiencing tailbone pain, a biokinetics assessment can help identify the underlying cause and guide you back to comfortable movement. 💙

⚠️ It is important to see a medical professional to find out the root cause of your symptoms so that proper training can be implemented.

🚫 Do not try these on your own post-surgery or during injury recovery without consulting a medical professional.

14/11/2025

Runners! 🏃‍♀️💨 Don’t skip those drills! They’re not just a warm-up; they’re your secret weapon for better form, stronger muscles, and faster times. Think of them as fine-tuning your running engine. From triple switches to A-skips, these moves boost efficiency, prevent injuries, and unlock your running potential. Level up your stride and see the difference!

What’s your go-to drill? Share below! 👇

⚠️ It is important to see a medical professional to find out the root cause of your symptoms so that proper training can be implemented.

🚫 Do not try these on your own post-surgery or during injury recovery without consulting a medical professional.

10/11/2025

Functional training is an essential part of an exercise routine as it improves overall health, enhances body movement, and promotes self-understanding. It is a great way to improve performance and make the body functional for everyday activities. Unlike other workouts, functional training helps improve muscles and body movements.

Functional training involves exercises that train multiple muscles and joints together, imitating movements performed in work, home, or sports. It promotes core stability and offers several benefits such as improved flexibility, strength, balance, and endurance. It can help perform daily activities easily, reduce the risk of injury, and enhance quality of life.

For older adults, functional training is particularly beneficial as it improves muscle strength, balance, and agility, reducing the risk of falls. It also helps with range of motion and joint stability, making it suitable for injury recovery. Additionally, functional training improves posture, core strength, coordination, competitive performance, and flexibility.

By incorporating functional training into your routine, you can improve your ability to perform everyday tasks independently, such as dressing, bathing, preparing meals, and driving. It provides a range of benefits for individuals of all fitness levels, promoting overall health and well-being.

⚠️ It is important to see a medical professional to find out the root cause of your symptoms so that proper training can be implemented.

🚫 Do not try these on your own post-surgery or during injury recovery without consulting a medical professional.

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Skyfall, 14A De Beers Avenue, Paardevlei, Somerset West
Cape Town
7130

Opening Hours

Monday 05:30 - 18:00
Tuesday 05:30 - 18:00
Wednesday 05:30 - 18:00
Thursday 05:30 - 18:00
Friday 05:30 - 16:00

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