Hein Viljoen Physiotherapy

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🎯 ANKLE SPRAIN RECOVERY – WHAT TO EXPECT (WITH TIMELINE!)Rolled your ankle? Whether it happened on our beautiful Cape To...
11/06/2025

🎯 ANKLE SPRAIN RECOVERY – WHAT TO EXPECT (WITH TIMELINE!)

Rolled your ankle? Whether it happened on our beautiful Cape Town trails, the Paddle court, or just a bad step off the hilly Bo kaap curb — ankle sprains are super common, and yes, they can heal well with the right rehab plan.

It is one of the most common injuries we see at our practice.

Swipe left to see a breakdown of a typical recovery journey.

Also read our latest blog about chronic ankle pain. (Link in bio).

If you have any questions, don’t hestitate to reach out to us 👋🏼

The time has come!! It is race week!!!All the hard work, the many MANY hours on the road, the planning, the dedication, ...
02/06/2025

The time has come!!

It is race week!!!

All the hard work, the many MANY hours on the road, the planning, the dedication, the determination!

Wishing everyone participating in the Comrades this weekend all the best!!! You’ve done the work! We will be cheering you on loud and proud!!!

🦠 It’s flu season — and that means coughs, congestion, and feeling generally BLEH. 🤧If you’re struggling with mucus buil...
30/05/2025

🦠 It’s flu season — and that means coughs, congestion, and feeling generally BLEH. 🤧

If you’re struggling with mucus buildup, wheezing, or difficulty clearing your chest, Chest Physiotherapy can help!

🌬️ What is Chest Physiotherapy?
It’s a hands-on and other techniques like percussions, vibrations, postural draining as well as breathing exercises that helps loosen mucus from the lungs so it can be cleared more easily — improving breathing, reducing infection risk, and helping you recover faster.

âś… Effective for:
• Persistent cough
• Chest congestion
• Post-flu recovery
• Chronic lung conditions like asthma or bronchitis

Don’t let the flu drag you down! If you or a loved one is having trouble breathing deeply or clearing phlegm, talk to your physiotherapist today about how chest physiotherapy can help.

Also look out for our latest blog about chest physiotherapy dropping soon!

We are SUPER proud of Jason completing his Masters ( and with a distinction!) 🥳Well done on all your hard work and dedic...
10/03/2025

We are SUPER proud of Jason completing his Masters ( and with a distinction!) 🥳

Well done on all your hard work and dedication, Jason! We are extremely proud of you! 👏🏼

To everyone riding tomorrow, enjoy the beautiful race that is Cape Town Cycle Tour!! Those participating in Calling Cape...
08/03/2025

To everyone riding tomorrow, enjoy the beautiful race that is Cape Town Cycle Tour!!

Those participating in Calling Cape Town- wishing you all the best!!!!

Are you participating tomorrow? Answer in the poll…

We’re thrilled to introduce our newest physiotherapist, Hannah de Waal, to the Hein Viljoen Physiotherapy family! Hannah...
07/03/2025

We’re thrilled to introduce our newest physiotherapist, Hannah de Waal, to the Hein Viljoen Physiotherapy family!

Hannah is a born Capetonian, and a dynamic physiotherapist with over 7 years of private practice experience, specializing in orthopedics, sports injuries, and rehabilitation.

She has a passion for musculoskeletal injuries, specifically evaluating and managing Knee and Ankle injuries. She loves to works closely with other members of a multidisciplinary team to help develop personalized hollistic treatment plans, emphasizing recovery and injury prevention.

As an avid long-distance & trail runner, Hannah also applies personal experience in endurance sports to better understand the demands on athletes’ bodies, designing rehabilitation programs that promote recovery and minimize injury risks.

Please join us in welcoming her to the team!

🚴‍♂️ Completing in the Cape Town Cycle Tour? Already dreading how you might feel after? Here’s Why Recovery Matters! Whe...
28/02/2025

🚴‍♂️ Completing in the Cape Town Cycle Tour?

Already dreading how you might feel after? Here’s Why Recovery Matters!

Whether you’ve completed the demanding 109 km route or the energetic 42 km course, your body has undergone significant physiological stress. Effective recovery is crucial to prevent injury, enhance muscle repair, and restore optimal function. Physiotherapy plays a key role in post-race rehabilitation by addressing muscle fatigue, joint stress, and biomechanical imbalances.

- Delayed onset muscle soreness (DOMS) occurs due to microscopic muscle damage, signaling the need for active recovery strategies.
-Overuse injuries such as knee pain, lower back strain, and nerve compression are common. Physiotherapy interventions, including manual therapy, strength training, and biomechanical adjustments, can accelerate healing and prevent recurrence.
-Adequate rest, hydration, mobility exercises, and physiotherapy help restore neuromuscular function and optimize performance.

Post-race recovery is a critical component of endurance training. Read our latest blog on our website for insights on physiotherapy techniques that can support your return to peak condition.

👉 Visit our website to learn more or see the link in bio!

What is the difference between a physiotherapist and a biokineticist? This is a question we get asked a lot.Go check out...
13/02/2025

What is the difference between a physiotherapist and a biokineticist?

This is a question we get asked a lot.

Go check out our latest newsletter to get an overview about the difference.

Not receiving our newsletters? Sign up on our website at the bottom of the home page or follow the link in our bio.

Our newsletters are compact- bringing you the latest news, providing you with the latest evidence about injuries and conditions, as well as resources for upcoming sporting events.

Go check it out!

Strength Training for RunnersWant to run faster, further, and injury-free? Strength training could be the game-changer y...
30/01/2025

Strength Training for Runners

Want to run faster, further, and injury-free? Strength training could be the game-changer your running routine needs!

Learn how exercises like plyometrics, resistance moves, and strength-building staples can:
âś… Boost your running economy
âś… Prevent injuries
âś… Increase speed and power

Our latest blog covers some tips to help you unlock your full potential, run faster and help to prevent injuries.

Ready to level up your running game?
Click the link in bio to read the full blog on how to incorporate strength training into your routine!

At Hein Viljoen Physiotherapy in Cape Town, we’re here to help you stay ahead of the pack. Book your session today and stride confidently toward the finish line.

For years, we’ve been following the familiar guidelines of ICE, RICE, and POLICE, but recovery science has evolved. It’s...
17/12/2024

For years, we’ve been following the familiar guidelines of ICE, RICE, and POLICE, but recovery science has evolved. It’s time to shift our focus to more holistic approaches that promote long-term healing and well-being.

In our latest blog, we break down the modern principles of PEACE and LOVE, guiding you through the crucial first steps of injury care and recovery— PEACE- protecting, elevating, and educating yourself about the healing process. Then, as recovery progresses, we introduce LOVE: loading, optimism, vascularisation, and exercise for optimal healing.

If you’re recovering from an injury or just want to know more about modern recovery techniques, this is a must-read!

Head over to the blog (link in bio) to learn how these principles can help you heal faster and stronger.

Injuries happen to all of us — sprained ankles, pulled muscles, or even broken bones. But did you know the secret to fas...
13/12/2024

Injuries happen to all of us — sprained ankles, pulled muscles, or even broken bones. But did you know the secret to faster recovery lies in understanding how your body heals?

Our latest blog dives into the 3 key stages of healing — Inflammation, Repair, and Remodelling — and breaks down how different tissues like muscles, ligaments, tendons, and bones heal at their own pace.

From muscle strains healing in weeks to bone fractures taking months, we cover what to expect at each stage and how you can support your body’s recovery process.

You’ll also learn:
➡️ Why muscles heal faster than tendons
➡️ What physiotherapy treatments can speed up recovery
➡️ How to manage bone injuries for a full recovery

Head to the blog (link in bio) to learn more and stay motivated throughout your healing process!

đź“Š Padel Injury Stats: What You Need to Know!Did you know that padel injuries are on the rise as the sport gains populari...
30/10/2024

đź“Š Padel Injury Stats:

What You Need to Know!

Did you know that padel injuries are on the rise as the sport gains popularity? 🏓

Here’s a quick look at some key stats:
👉 Most common injuries: Padel players frequently face shoulder, elbow, and knee injuries, with around 50% of injuries affecting the lower body, particularly the knees and ankles.

👉 Overuse vs. Acute Injuries: Nearly 60% of injuries are caused by overuse, due to repetitive motions and strain on joints. However, sudden movements and fast reflexes contribute to about 40% of acute injuries, especially in high-paced matches.

👉 Risk factors: Lack of warm-up, poor technique, and inadequate footwear are big contributors! Prevention starts with the basics: warming up, using proper gear, and focusing on form.

👉 Recovery times: Depending on severity, recovery can range from days to months. Don’t skip rest days—letting your body recover is key to avoiding further injury!

Padel is a fantastic workout, but play safe and stay aware of the risks.

Prevention = long-term game play!

Address

Green Point

Opening Hours

Monday 06:00 - 18:00
Tuesday 06:00 - 18:00
Wednesday 06:00 - 18:00
Thursday 06:00 - 18:00
Friday 06:00 - 18:00

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