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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

Biokineticists le Sueur and West, Skyfall, 14A De Beers Avenue, Paardevlei, Somerset West, Cape Town (2025)

23/09/2025

Gluteus Medius Tears – The Hidden Cause of Hip Pain

That nagging pain on the side of your hip? 👀 It might not be “just tight muscles.” The gluteus medius is a key stabilizer, and when injured, it can cause:

⚡ Pain lying on your side at night
⚡ Pain climbing stairs or walking uphill
⚡ Limping or a “hip drop” when walking

👩‍🦳 Who’s most at risk? Women over 40, runners, people with hip arthritis or back problems.

💡 What helps? Early rest, pain management, posture changes — and most importantly, activation-based rehab (like adductor squeezes, wall push isometrics, and gentle weight shifts) before progressing to strengthening.

✨ Don’t ignore hip pain. Early diagnosis + the right rehab = faster recovery + better stability.

📚 Fearon et al. 2014 | Grimaldi & Fearon 2015 | Bird et al. 2001

⚠️ 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.

23/09/2025

Gluteus Medius Tears – The Hidden Cause of Hip Pain

That nagging pain on the side of your hip? 👀 It might not be “just tight muscles.” The gluteus medius is a key stabilizer, and when injured, it can cause:

⚡ Pain lying on your side at night
⚡ Pain climbing stairs or walking uphill
⚡ Limping or a “hip drop” when walking

👩‍🦳 Who’s most at risk? Women over 40, runners, people with hip arthritis or back problems.

💡 What helps? Early rest, pain management, posture changes — and most importantly, activation-based rehab (like adductor squeezes, wall push isometrics, and gentle weight shifts) before progressing to strengthening.

✨ Don’t ignore hip pain. Early diagnosis + the right rehab = faster recovery + better stability.

📚 Fearon et al. 2014 | Grimaldi & Fearon 2015 | Bird et al. 2001

⚠️ 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.

01/08/2025

✨ High Impact vs Low Impact ✨

Starting a new fitness journey can feel overwhelming. The truth? You don’t need to jump into burpees and sprints to see results. 🏃‍♀️💥

💡 Low-impact exercises like Pilates, walking, cycling, or resistance bands, modifications to high impact exercise are perfect for beginners, , those recovering from injury, or anyone needing a gentler approach. They’re kinder to your joints but still highly effective in building strength, mobility, and endurance.

👟 Once your body feels stronger and more stable, high-impact movements (like jumping, running, or plyometric work) can be layered in to increase intensity, power, and cardio fitness.

🌱 Progression is key. Every advanced move once started with a beginner version. So honor your starting point — it’s where strength begins. 💪

🔄 Save this as a reminder:
You don’t have to go HARD to go far. Start small. Be consistent. And the results will come.
⚠ 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.

18/07/2025

Support your bones at every step🦵
Whether you’ve been diagnosed with osteoporosis, osteopenia or have low bone density regular exercise can make a BIG difference on your bone health.

Movement helps by;
- maintaining and improving bone strength
- builds muscles to support and protect bones
- improves balance to help prevent falls
- reduces joint stiffness and discomfort
- boosts energy and mood

Start slow with walking and gentle strength training, listen to your body. Your bones are stronger when you move 💪👟🧘‍♀️

⚠️ 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.

19/05/2025

Take your running to the next level! 💪🥇 DM us or contact us on 073 055 9269 for more information!

13/05/2025

Join Us Online for Your Rehabilitation Journey!

Exciting News: Biokineticists le Sueur and West Offer Virtual Sessions!

Don’t let distance be a barrier to your rehabilitation journey with us. We are thrilled to announce that we provide online sessions, making it possible for you to access our expertise from anywhere, regardless of continents or provinces or continent . With just a click away, you can connect with us through Zoom or Teams for your personalized virtual session.

Embrace the convenience of online rehabilitation and take the first step towards a healthier, stronger you!

03/05/2025

🎾 Played one too many smashes this week?
You're not alone — padel may be fun, but it's not always kind on the body. From dodgy shoulders to mystery calf cramps, here are the most common padel injuries and how to dodge them like a pro (or at least look cool trying).

Tennis elbow (lateral epicondylitis)
Shoulder Strains / Rotator cuff injuries
Lower back pain
Calf strains and achilles tendonitis
Ankle sprains
Knee injuries - ligaments, tendons and meniscus
[Swipe through and spot the injury you're pretending isn’t real.]

👟 Prevention > Rehab. Stay strong, stay stretchy, and don’t skip that warm-up!
⚠️ 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.

29/03/2025

Experiencing knee pain? Recovery is all about building strength and stability to regain full function. Start slow, and as your pain subsides and strength improves, gradually progress your exercises.

Once your biokinetics have helped you stabilize your knee with the initial rehabilitation, it's time to move onto more functional exercises. These exercises focus on key muscles needed for knee pain relief, and can be advanced as you get stronger.

Here are a few examples:
- Resistance Band Sit-to-Stand to Squat – Focus on glute activation and knee stability while working your quadriceps to ensure stability.
- Step-Ups – Start with small steps and progress to larger ones to improve muscular strength and mobility.
- Reverse Lunges to Bulgarian Split Squats – A functionally loaded exercise to strengthen and stabilize single-leg knee flexion.
- Single Leg Glute Bridges to Swiss Ball Glute Bridges with Hamstring Curls – Increase intensity while working a variety of muscles and using your knee for stability.

⏳ Progress can feel daunting, but it’s all about gradually intensifying your exercises. Don’t hesitate to ask your biokinetics for guidance to adjust your program and keep moving forward! 🔥

⚠️ 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.

20/03/2025

Hands up if you’ve battled chronic pain 🙋‍♀️. It’s more common than you think - affecting 1 in 5 adults in South Africa. It also extends beyond just physical sensation, as it also encompasses psychological factors such as mindset, expectations, and stress. It can create a vicious cycle (see slide 2): pain leads to less activity, which leads to more pain.

But here’s the key: exercise can actually help! 💪🏼 Physiological mechanisms include:
- Neurotransmitter Modulation: Exercise induces the release of endorphins which mitigate pain signals.
- Neuromodulation: Regular physical activity modulates pain pathways, reducing the transmission of pain signals to higher brain centers.
- Musculoskeletal Adaptation: Enhanced muscle strength and flexibility reduce mechanical stress and improve postural alignment.
- Anti-inflammatory Effects: Muscle contraction stimulates the production of anti-inflammatory cytokines, particularly relevant in inflammatory pain conditions.
But it’s all about the right approach: graded, personalized, and mindful. Think low-impact exercises, joint position sense, and breathing. A Biokineticist can guide you every step of the way.

10/10/2024

Returning to running after an ACL repair is a critical step in the rehabilitation process, requiring careful consideration and a structured approach to ensure a safe and effective recovery. The timeline for resuming running varies based on individual progress and the guidance of your healthcare team, but here are some general guidelines to follow:

Initial Recovery (0-6 Weeks)
Early Rehabilitation (6-12 Weeks)
Intermediate Rehabilitation (3-6 Months)
Advanced Rehabilitation (6-9 Months)
Return to Sport (9-12 Months)
Remember, every individual heals at their own pace. Following a structured rehabilitation plan and seeking guidance from your biokineticist will help you return to running safely and effectively after an ACL repair.

⚠️ 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.

22/09/2024

Diabetes is a chronic condition that occurs when your blood sugar is too high. This blood sugar is also known as glucose and develops when there is an imbalance in insulin hormone levels produced by your pancreas. There can either be insufficient insulin (Type 2) or none at all (Type 1), insulin helps the glucose in our blood enter our cells and fuel our bodies.

Without insulin, we get a build-up of glucose in our bodies, and this can cause serious damage to your heart, blood vessels, eyes, kidneys, and nervous system, categorising it as a metabolic disease.

Symptoms of diabetes include increased thirst, fatigue, frequent urination, unexpected weight loss, blurred vision, and slow healing wounds. With the correct treatment and care, people can live a healthy life with less risk of the
above complications. Treatments include diet changes, exercise, and medication.

Contact your biokineticist to help develop a purposeful and tailored exercise program to address your goals and help reduce your risk or symptoms of diabetes.

⚠️ 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.

Biokineticists le Sueur and West

23/09/2025

23/09/2025

01/08/2025

18/07/2025

19/05/2025

13/05/2025

03/05/2025

29/03/2025

20/03/2025

10/10/2024

22/09/2024

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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