Shannon Richter Biokineticist

22/08/2025

Our last myth in our series as we wrap up 'Movement Mythbusters Week'...

Myhth #3 - “Pain Means You Should Stop Moving”

Not all pain = damage. Sometimes it signals weakness, tension or poor movement habits. A Biokineticist can assess what’s behind your pain and help you move without fear.

👉 Break the cycle, get assessed: https://biokineticssa.org.za/public-information/

20/08/2025

Myth #2: “Exercise is Only for the Young & Fit”

Every age, every body, every ability - movement is for you. Biokineticists adapt exercise for injury, chronic illness and age-related conditions, making health accessible at any stage.

👉 Start where you are. We’ll guide the rest: https://biokineticssa.org.za/public-information/

31/05/2025

21/04/2025

What Your Knees Want You to Know.

Your knees are some of the hardest-working joints in your body—carrying your weight, absorbing shock, and supporting almost every movement. But they often don’t get the attention they deserve!

Here's what your knees are trying to tell you:
- Move me, but don’t overload me – Regular movement keeps your knees flexible and strong, but too much pressure or poor alignment can lead to injury.
- Strengthen the muscles around me – Your quads, hamstrings, and calves are key players in supporting knee function. Keep them strong to reduce strain on your knees.
- Stretch me out – Flexibility in the muscles and tendons around your knees helps maintain smooth movement and reduces stiffness.
- Listen to me when I hurt – Pain isn’t normal! If your knees are giving you trouble, it’s a sign to rest, recover, and assess your movement patterns.

Pro Tip: Knee health is all about balance—strength, flexibility, and proper alignment. A biokineticist can help you assess and improve your knee function to keep you moving pain-free!

18/04/2025

Biokinetics for Chronic Conditions

Living with a chronic condition doesn’t mean giving up on movement. In fact, biokinetics can be a game-changer in managing symptoms, improving function, and enhancing quality of life.

Whether you’re dealing with arthritis, back pain, diabetes, or heart disease, biokinetics offers customized exercise programs to help you move better and feel stronger.

How Biokinetics Can Help:
- Pain Relief – Tailored exercises can reduce discomfort and improve mobility.
- Improved Strength & Stability – Strengthening muscles supports joints and reduces strain.
- Better Cardiovascular Health – Safe, effective exercises can help manage conditions like diabetes and heart disease.
- Enhanced Mental Well-being – Regular movement boosts mood, reduces stress, and promotes mental clarity.

Pro Tip: A biokineticist designs a program based on your specific condition, ensuring it’s safe, effective, and tailored to your needs. Small steps make a big difference!

16/04/2025

Stages of Biokinetics Rehabilitation

Rehabilitation is a journey, and the right approach helps you recover fully and safely. Biokinetics rehabilitation focuses on restoring movement, strength, and function in a structured, phased approach.

Here’s how it works:
- Phase 1: Acute Phase (Restoration of Function)
This stage focuses on reducing pain and inflammation. Gentle movements and rest allow your body to heal without overloading injured tissues.

- Phase 2: Strengthening Phase
Once the injury is stable, we work on gradually strengthening muscles and improving joint stability through controlled exercises.

- Phase 3: Progressive Loading
This phase involves more dynamic exercises to rebuild strength, endurance, and mobility—preparing you to return to normal activities.

- Phase 4: Return to Function
The final phase focuses on functional training that mimics real-life movements, ensuring you can perform everyday tasks and sports without pain or risk of re-injury.

Pro Tip: Each stage is personalized to your needs, ensuring a safe and effective recovery. A biokineticist’s expert guidance can make all the difference in your rehabilitation journey!

14/04/2025

What is Functional Movement?

Functional movement refers to natural, efficient movement patterns your body uses every day—like squatting, bending, pushing, pulling, rotating, and walking. These movements involve multiple joints and muscles working together, just like they do in real life.

Unlike isolated exercises, functional movement training focuses on building strength, stability, and coordination to help you move better in everyday tasks—whether it’s lifting groceries, climbing stairs, or playing your favourite sport.

Pro Tip: Functional movement is the foundation of injury prevention and long-term mobility. When you move well, you live well.

11/04/2025

Better Posture in 60 Seconds ⏱️

Slouching at your desk or on your phone? Let’s fix that—fast. Just 60 seconds of mindful movement can help reset your posture and reduce strain on your neck, back, and shoulders.

Try This Quick Posture Reset:
- Stand tall – Feet hip-width apart, knees soft.
- Roll your shoulders up, back, and down.
- Engage your core – Gently pull your belly in.
- Tuck your chin slightly to lengthen your spine.
- Take 3 deep breaths – Let your chest lift and your body realign.

Pro Tip: Set a reminder to do this every hour—your spine will thank you! Small posture checks throughout the day = big improvements over time.

09/04/2025

How Muscles Heal After Injury 💪

Muscle healing is a natural and powerful process, but it takes time—and the right kind of movement.

After an injury, your body works through several phases to repair and rebuild the damaged tissue:

- Inflammation Phase (0–3 days) – Swelling and soreness appear as the body clears out damaged cells.
- Repair Phase (3–14 days) – New muscle fibers begin forming, but they’re still weak and vulnerable.
- Remodeling Phase (2–6+ weeks) – Collagen realigns, strength returns, and function is gradually restored.

- Proper rehab, guided movement, and progressive loading are essential to avoid scar tissue, re-injury, or long-term weakness.

Pro Tip: Rest is important—but smart, guided exercise is what truly brings your muscles back stronger. That’s where a biokineticist comes in!

07/04/2025

3 Signs You Might Need a Biokineticist (Even if You’re Not in Pain)

You don’t have to be injured or in pain to benefit from seeing a biokineticist! Sometimes, your body gives subtle signals that something isn’t moving quite right.

Here are 3 signs you could benefit from expert movement guidance:

- You feel stiff or tight often – Constant tension, especially in your hips, shoulders, or lower back, could mean your movement patterns need correcting.
- Your posture is slipping – Slouching at your desk or struggling to sit or stand upright for long periods? A biokineticist can help realign and strengthen your posture.
- You’re active but not progressing – If your workouts feel stagnant or your performance has plateaued, you may need a custom plan to activate the right muscles and move more efficiently.

Pro Tip: Prevention is always better than rehab. A biokineticist helps you move smarter, not just harder.

05/04/2025

Your Body After Sitting for Hours 🪑

Spending hours at a desk or in front of a screen might seem harmless, but your body feels the impact.

Prolonged sitting can cause:
- Tight hip flexors
- Weak glutes
- Poor posture
- Stiff joints
- Sluggish circulation

Over time, this can lead to back pain, reduced mobility, and lower energy levels—even if you exercise regularly.

What Can You Do?
- Take a quick stretch or walk every 30–60 minutes
- Add desk mobility exercises into your day
- Strengthen your core and glutes to support your posture
- Stay mindful of your sitting position

Pro Tip: Movement throughout the day is just as important as your workout. Keep your body active—even in small ways!

25/03/2025

It's World Tuberculosis Day! Recovering from tuberculosis can be a long process, but movement is key in rebuilding lung capacity, boosting energy levels, and restoring strength. A biokineticist designs safe, progressive exercise programs to help TB patients recover at their own pace. Every breath and every step counts on the journey to better health.