Dr. Roy Endenburg

09/03/2026

🛌 Best Sleeping Positions for Hip & Knee Pain Relief

Struggling to get a good night’s sleep because of hip or knee pain? The right sleeping position can make a big differencein reducing discomfort and protecting your joints:

✅ Side Sleeping with a Pillow Between Knees –
Keeps hips and knees aligned and eases pressure.

✅ Back Sleeping with a Pillow Under Knees –
Helps reduce lower back and knee strain.

✅ Avoid Stomach Sleeping –
Twisting can put stress on hips, knees, and lower back.

💡 Adding supportive mattresses or cushions can also improve comfort and joint alignment.

A few small changes can help you wake up feeling refreshed and pain-free!

06/03/2026

🦴 What Happens to Your Old Joint After Replacement?

When a hip or knee is replaced, the damaged joint is carefully removed and replaced with a prosthetic. But what happens to the old joint?

✅ In most cases, it is sent for medical analysis or safely discarded.

✅ Sometimes, bone from the old joint is recycled or used in bone grafts to help other patients.

✅ Your new joint is designed to restore mobility, reduce pain, and let you get back to daily activities - while the old joint is responsibly handled behind the scenes.

💡 Fun fact: Modern joint replacements can last 15–20 years or more, giving you years of pain-free movement!

04/03/2026

🏃‍♂️ Sports Injuries:
When to Rest vs. When to See a Specialist

March is National Athletic Training Month! Not every ache or ni**le needs surgery, but some injuries require expert evaluation to prevent long-term problems. Knowing when to rest and when to see a specialist is key to protecting your future mobility.

When to Rest:
✅ Mild aches or soreness after exercise
✅ Minor swelling or stiffness that improves with a few days of rest
✅ Pain that decreases with stretching, ice, or gentle movement
✅ Muscle fatigue or overuse without sharp pain

When to See a Specialist:
❌ Persistent pain that doesn’t improve after a few days
❌ Sharp, sudden pain during activity
❌ Swelling, bruising, or instability in the joint
❌ Difficulty bearing weight, walking, or moving the joint normally
❌ Previous injury flare-ups or recurring pain

Athletes: What’s your go-to recovery strategy?
Share below! 👇

Dr. Roy Endenburg is a General Orthopaedic Surgeon in Cape Town, concentrating on lower limb problems.

02/03/2026

🍂 Autumn Walks in Cape Town: 5 Joint-Friendly Trails 🥾

Autumn in Cape Town means perfect walking weather! These 5 trails are gentle on your joints while letting you enjoy the city’s natural beauty:

🚶Kirstenbosch Gardens –
Easy, flat paths through stunning flora

🚶Sea Point Promenade –
Scenic ocean views, smooth surface

🚶Green Point Park –
Short loops, well-maintained terrain

🚶Newlands Forest (easy paths) –
Shaded, soft trails for gentle walks

🚶 Company’s Garden –
Historic paths, low-impact walking

These trails are ideal for low-impact exercise, improving joint mobility and keeping you active without strain.
💙 Which one will you explore this week?

27/02/2026

Terms Explained: Avascular Necrosis (AVN) 🦴💙

AVN occurs when a bone loses its blood supply, causing the bone tissue to break down and die. It most commonly affects the hip, but other joints can be involved too.

Without treatment, AVN can lead to joint pain, stiffness, and reduced mobility. Early diagnosis and management, which may include medication, physiotherapy, or surgery - can help preserve joint function and reduce pain.

💡 Understanding AVN is key to protecting your joints and maintaining an active lifestyle!

25/02/2026

💬 FAQ:
Should I Do Knee Workouts If My Knee Has Pain? 🦵

In many cases, yes, BUT with the right approach. Gentle, low-impact exercises can help strengthen the muscles that support your knee and may actually reduce pain over time.

The key is to start slowly, focus on correct technique, and avoid movements that cause sharp or worsening pain.

If your knee pain increases, swelling develops, or the discomfort doesn’t improve, it’s important to stop and have it assessed so the underlying cause can be properly managed.

💙 The right exercises, done safely, can make a big difference to knee strength and confidence.

23/02/2026

🏡 Preparing Your Home for a Safe Recovery After Surgery 🦵

Recovering from knee or hip surgery goes beyond the hospital, your home environment matters too!
Making a few simple changes can prevent falls and help you move around safely:

✅ Clear walkways of clutter and loose rugs
✅ Add non-slip mats in the bathroom and kitchen
✅ Ensure good lighting, especially at night
✅ Keep frequently used items within easy reach
✅ Consider supportive furniture or assistive devices for getting up and sitting down

A safe, accessible home helps you recover confidently, regain independence, and focus on your physiotherapy without added stress.

💙 Planning ahead is key to a smoother, safer recovery!

20/02/2026

Myth vs Fact 🦴💙

Myth:
"Once you have a hip replacement, you can't be active or play sports ever again." ❌

Fact ✅ :
The main goal of a hip replacement is to restore function and allow you to live an active, pain-free life

While high-impact activities like running or basketball are usually discouraged, low-impact sports are highly recommended. Many patients return to activities they love, including swimming, golf, cycling, doubles tennis, and hiking!

💙 Hip replacement is about getting back to life with confidence and mobility.

18/02/2026

🫒 Did You Know?

Olive oil contains natural anti-inflammatory compounds that may help reduce joint discomfort when used regularly as part of a balanced diet, making it a joint-friendly fat choice.

16/02/2026

🦴 Bones Are Living Tissue, Not Just a Framework

Your bones are constantly changing and renewing themselves. Every day, old bone is broken down and replaced with new bone in a natural process called bone remodelling. This cycle helps bones stay strong and adapt to the demands placed on them.

Movement plays a vital role in this process. Weight-bearing activities such as walking, climbing stairs, and gentle resistance exercises signal your body to build and maintain bone strength. Without regular movement, bones can gradually lose density, becoming weaker over time.

💙 Keeping active, supporting your body with proper nutrition, and addressing joint pain early can all help protect your bone health and maintain long-term mobility.

13/02/2026

👋 Meet the Team: Seona Grobelaar

Get to know Seona, our amazing Clinical Practice Manager and qualified Nursing Sister! 💙

Seona shares her passion for helping patients and making a difference every day. 🦵✨

11/02/2026

FAQ with Dr Roy: What Causes Weak Knees? 🦵

Weak knees are usually caused by a combination of factors. The most common is muscle weakness around the knee, especially the quadriceps, hamstrings, and glutes, which provide support and stability.

Other causes can include:
✅ Long periods of inactivity
✅ Previous injuries (like ligament or meniscus damage)
✅ Wear and tear or arthritis
✅ Poor alignment or overuse

If your knees feel weak or unstable and it’s affecting your daily life, it’s important to get assessed so the underlying cause can be treated properly.

💙 Strengthening exercises, physiotherapy, and proper guidance can make a big difference in regaining knee strength and confidence!