Thato Meka Biokineticists

12/02/2025

🍑 The gluteus medius is one of three glute muscles and a prime mover in hip joint abduction. It also stabilises the pelvis in sports activities such as walking, running, soccer, and thus an important muscle to train.

🚨 An indication that your glute medius needs work is when your hip drops from standing on one leg.

📌 This muscles stability can happen through recruiting the hips as dynamic stabilisers to allow the coordination and strength of the glute medius to come into play and less compensation from other muscles.

🔌 This post looks at a few exercises that can be used for strength and/or firing of the glute medius muscles for improved hip control, strength and stability. It is always recommended that one should consult the necessary practitioner should you suspect that you have any of the above systems for proper and accurate diagnosis

22/08/2024

Looking back on the past 5 years in private practice of TMBio’s with a huge ounce of gratitude!

Thank you all for keeping the RED DOOR open after all these years and always trusting that you will be fixed and patched back in one piece each and every time. Here’s to many more years in service and healing of peoples niggles, injuries and so much more. Forward we continue to go!

This pic was taken in preparation for our new website to celebrate this milestone, watch this space for its release very soon!

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29/06/2023

Today we take a special moment to celebrate and congratulate all our athletes who went and conquered the ultimate human race on the 11th of June. This is no small feat and we remain incredibly inspired and proud of all the achievements you guys and girls have gotten. Thank you for always trusting TMBio’s to get you there 🙌🏾🥳🤩🔥

Send a message to learn more

08/06/2023

Throwing it back to two weeks ago at the Comrades send off where we got to talk all things health, niggles, injuries, health and nutrition. It was lovely also learning from and networking with our resident dietician , looking forward to many more such sessions in the future.

Thank you for inviting us and wishing all your athletes well for the Big C on Sunday 🙌🏾🙌🏾🙌🏾

29/05/2023

Feeling stiff after a run, cycling or an exercise session? Let’s stretch! With a certain amount of flexibility required to keep the range of motion in our joints going, stretching plays an important role in:

1️⃣ Ensuring that muscles are strong, flexible & healthy.
2️⃣ Muscles will remain long & lean.
3️⃣ Exercise won’t result in muscles being under an enormous amount of pressure and force.

A lack of adequate stretching results in:

1️⃣ Muscles becoming tight & shortened, more especially if one is active on a regular basis.
2️⃣ The individual becomes susceptible to muscle damage, strains or joint pain which in turn may lead to injury.

An overall improved flexibility in the body comes after maintaining the discipline of stretching regularly, over time.

‼️Important to note: Dynamic Stretching is good to add to ones warm up routine while Static stretching is done after a workout session and cool down.

**Info from Harvard Health Publishing article “The Importance of Stretching”

🔋Please note that stretches done in this video are a for purposes of guiding you on how to get into a routine which stretches most but not all muscles after a workout. Find it helpful? Share or tag a friend who you know struggles with stretching regularly 😅

09/02/2023

🚨Earn up to 7500 points when you get your Vitality fitness assessment done!

🔎What do we do?

• Blood pressure
• Weight
• Height
• Waist circumference
• Flexibility
• Strength
• Cardio

📲Log onto www.tmbios.co.za or pop us a message via inbox to book your session!

03/01/2023

Reflecting on the year that 2022 was behind the red door while looking forward to many more good moments and success stories in 2023.

Happy New Year to everyone and thank you for your continued support over the years 🙏🏾💛💫

11/10/2022

A few snippets from the recovery station at the Fat Cats 10k race on Sunday. Thank you to for allowing us to be part and parcel of such a brilliant and well organised race, onwards and upwards!!

20/07/2022

🏃🏿As we conclude part two of the common running injuries, we dive into two examples of rehabilitation exercises for each condition covered, in the same order (refer to previous post).

🩺 A gentle reminder that this is in no way a substitute for correct rehab at home if you do have any of the above injuries and are not seeing a suitable medical practitioner, i.e. Bio, Physio, chiro, etc to help with your injury as you may end up doing more damage than good.

21/06/2022

🏃🏾‍♀️Whether one is preparing to lace up for the upcoming Comrades marathon, a half marathon that’s part of the Discovery series, a park run or something smaller, it is clear to see that most runners are in their peak season of training and this is when most injuries are more than likely to occur if athletes are not careful.

📫 In the final and second part of this common running injuries series, we cover symptoms that one can look out for when possibly getting the said injuries, as previously done in part 1.

🩺 Lastly, always remember to consult the necessary practitioner should you suspect you have an injury to enable the proper intervention to help you recover.

22/03/2022

🏃🏽‍♀️We recently had a post covering four common running injuries. Today we dive into two examples of rehabilitation exercises for each, in the same order.

🩺 A gentle reminder that this is in no way a substitute for correct rehab at home if you do have any of the above injuries and are not seeing a suitable medical practitioner, i.e. Bio, Physio, chiro, etc to help with your injury as you may end up doing more damage than good.

03/03/2022

🏃🏽‍♂️Running season is back in full swing with races taking place almost every weekend. Considering the disruption and inconsistencies in many peoples training schedules over the last two years, some injuries have become more common than others. These can arise for many different reasons such a training errors.

📫 In Part 1 of this common running injuries series,
We cover symptoms or signs that one can look out for when possibly getting the said injuries. It is also very important to note that these injuries that people can get in the different regions.

🩺 Lastly, always remember to consult the necessary practitioner should you suspect you have an injury to enable the proper intervention to help you recover.