Garden Route Sports & Orthopaedic Center

Garden Route Sports & Orthopaedic Center GRSOC is a multi-disciplinary sports, musculoskeletal and health center in the heart of Plett.

Sea La Vie πŸ€©πŸ–Happy Friday Plettonians πŸ₯³
19/07/2024

Sea La Vie πŸ€©πŸ–
Happy Friday Plettonians πŸ₯³

🌟 Understanding Osteopaenia & Osteoporosis 🌟Osteopaenia and osteoporosis are two conditions affecting bone health that a...
18/06/2024

🌟 Understanding Osteopaenia & Osteoporosis 🌟

Osteopaenia and osteoporosis are two conditions affecting bone health that are often misunderstood. Let’s dive into what they are and why they matter!

🦴 Osteopaenia: This is a condition where bone mineral density is lower than normal but not low enough to be classified as osteoporosis. It’s like a warning sign, indicating potential risk for developing osteoporosis.

🦴 Osteoporosis: This is a more severe condition where bone density is significantly reduced, making bones fragile and prone to fractures. It’s often referred to as a β€œsilent disease” because it progresses without symptoms until a fracture occurs.

🎯 Who’s at Risk? Certain factors increase the risk of developing these conditions:

Age: Both conditions are more common as we age.
Gender: Postmenopausal women are at higher risk due to hormonal changes.
Family history: Genetics play a role.
Lifestyle factors: Lack of physical activity, poor nutrition, smoking, and excessive alcohol intake can contribute.
πŸ’ͺ Why Strength Training Matters: Strength training is crucial for managing osteopaenia and osteoporosis for several reasons:

Bone Density: Weight-bearing exercises help stimulate bone formation, slowing down bone loss and promoting bone density.
Muscle Strength: Strengthening muscles around the bones can reduce the risk of falls and fractures.
Balance and Coordination: Exercises focusing on balance and coordination improve stability, reducing the likelihood of falls.
πŸ‹οΈβ€β™€οΈ Incorporating a variety of strength training exercises into your routine, such as lifting weights, resistance band exercises, and bodyweight exercises, can make a significant difference in managing these conditions. Remember, it’s never too late to start prioritizing bone health! πŸ’ͺ

🌟 Winter Wellness Tips! 🌟 Don’t let the cold weather freeze your motivation! Here are some tips to keep you moving and g...
10/06/2024

🌟 Winter Wellness Tips! 🌟
Don’t let the cold weather freeze your motivation!
Here are some tips to keep you moving and grooving through the winter months! ❄️πŸ’ͺ

1️⃣ Embrace Variety: Mix up your routine with indoor activities like yoga, Pilates, or indoor cycling to keep things interesting and stay active even when it’s chilly outside.

2️⃣ Set Realistic Goals: Break your fitness goals into smaller, achievable milestones. Whether it’s improving flexibility, increasing strength, or boosting endurance, setting realistic targets will keep you motivated and focused.

3️⃣ Warm Up Properly: Take extra time to warm up your muscles before workouts during winter to prevent injuries. Incorporate dynamic stretches and mobility exercises to prepare your body for exercise in the colder temperatures.

4️⃣ Increase Strength Training: Winter is the perfect time to focus on building strength. Incorporating strength training into your routine not only helps improve muscle tone and definition but also enhances joint stability, reducing the risk of injuries.

5️⃣ Prevent Injuries: Strength training plays a crucial role in injury prevention by improving muscle strength, balance, and coordination. Strong muscles act as a protective shield for your joints, reducing the risk of strains, sprains, and other injuries.

Remember, consistency is key!
Keep moving, stay active, and prioritize your health and well-being this winter season.
You’ve got this! πŸ’ͺ❄️

Understanding Chronic Pain🌟Living with chronic pain can be challenging & impact our daily lives in numerous ways. But wh...
16/05/2024

Understanding Chronic Pain🌟

Living with chronic pain can be challenging & impact our daily lives in numerous ways. But what exactly is chronic pain & how can physiotherapy assist in managing it?

Chronic pain isn’t just a sensation but rather a complex condition. It often persists for an extended period, typically over three months, & can be caused by various factors. Some common causes include:

1️⃣ Injuries: Past injuries or trauma can lead to persistent pain even after the initial healing.

2️⃣ Medical Conditions: Certain diseases like arthritis, fibromyalgia, or nerve damage can cause ongoing discomfort.

3️⃣ Repetitive Strain: Continual strain or stress on certain body parts from repetitive activities or poor posture can lead to chronic pain.

4️⃣ Psychological Factors: Emotional stress, anxiety, or depression can exacerbate the perception of pain.

Physiotherapy offers a multifaceted approach to manage chronic pain. Here’s how it helps:

1️⃣ Exercise Programs: Tailored exercises can strengthen muscles, improve flexibility, & reduce pain in affected areas.

2️⃣ Manual Therapy: Hands-on techniques like massage, joint mobilization, or manipulation can alleviate pain & enhance mobility.

3️⃣ Education & Self-Management: Physiotherapists educate patients about their condition, providing strategies for self-management, posture correction, & ergonomic advice.

4️⃣ Mind-Body Techniques: Incorporating relaxation methods, breathing exercises, & mindfulness can help manage the emotional & psychological aspects of chronic pain.

Every individual’s experience with chronic pain is unique, & there is no one-size-fits-all solution. A comprehensive approach involving various strategies tailored to the individual’s needs is key in managing chronic pain effectively.

If you or someone you know is experiencing chronic pain, consider giving us a call on 0765261872.
We can provide personalized care to help alleviate discomfort & enhance the quality of life. πŸ’ͺ🩺

🚫 Understanding Inflammatory Foods πŸš«πŸ”Food choices can significantly impact inflammation in the body. Certain foods can t...
22/04/2024

🚫 Understanding Inflammatory Foods πŸš«πŸ”
Food choices can significantly impact inflammation in the body. Certain foods can trigger or worsen inflammatory conditions, affecting your overall health.
🚫 How Inflammation Affects Muscles & Joints:
- Arthritis: Inflammation worsens joint pain, stiffness, & swelling in arthritis, impacting mobility & comfort.
- Tendonitis: Inflamed tendons cause pain, stiffness, & reduced range of motion, hindering movement & flexibility.
- Muscle Strains: Inflammation can delay the healing of strained muscles, causing prolonged discomfort & restricted activity.
πŸ”₯ Inflammatory Culprits to Avoid:
- Trans Fats: Found in processed snacks, fried foods, & some margarines, these fats can increase inflammation & contribute to heart disease.
- Refined Carbohydrates: Foods like white bread, pastries, & sugary drinks can spike blood sugar levels, leading to increased inflammation.
- Sugars: High sugar intake can trigger the release of inflammatory messengers called cytokines.
- Saturated Fats: Commonly found in red meat & full-fat dairy products, they can prompt inflammation in fat tissue.
πŸ₯¦ Foods to Consider for an Anti-Inflammatory Diet:
- Fatty Fish: Rich in omega-3 fatty acids, fish like salmon, mackerel, & sardines have potent anti-inflammatory properties.
- Colorful Fruits & Vegetables: Packed with antioxidants & phytochemicals, these can combat inflammation.
- Nuts & Seeds: Almonds, walnuts, & flaxseeds are great sources of healthy fats & antioxidants.
- Whole Grains: Opt for whole grains like brown rice, quinoa, & whole wheat, which have anti-inflammatory properties.

While these guidelines can help, individual responses to food can vary. It might be beneficial to consult a registered dietitian to personalize dietary changes for your specific needs.

πŸŠβ€β™‚οΈSwimming is a versatile and beneficial form of physical activity and rehabilitation that offers a wide range of heal...
18/04/2024

πŸŠβ€β™‚οΈSwimming is a versatile and beneficial form of physical activity and rehabilitation that offers a wide range of health and fitness benefits. Whether used as a regular exercise for physical fitness or as a rehabilitation tool for recovery and injury prevention, swimming can help individuals improve their overall health, fitness, and quality of life.
Contact us and find out how we can enchance your swimming abilities to enjoy all the benefits swimmimg has to offer.

☎️Call: 083 259 2960
076 526 1872
Email: reception@grsoc.co.za

πŸƒβ€β™€οΈExercise-Associated Muscle Cramping (EAMC) πŸ“š EAMC is a sudden involuntary contraction of one or more muscles that oc...
16/04/2024

πŸƒβ€β™€οΈExercise-Associated Muscle Cramping (EAMC)

πŸ“š EAMC is a sudden involuntary contraction of one or more muscles that occurs during or immediately after physical activity. Muscle cramps are commonly seen in the calves, quadriceps, and hamstrings of runners.

Conventional theories associating EAMC to factors like dehydration, electrolyte loss, metabolic accumulation, and heat accumulation, do not appear to be the primary causes. Instead, muscle fatigue & poor conditioning are seen to be more likely causes of EAMC.

EAMC can occur due to various factors, such as underlying injuries, diseases, and the side effects of medication. When participating in a running race, the cramps you experience might be influenced by these additional factors. A history of previous cramps is a strong predictor for future cramping.

πŸ’₯ Potential causes of exercise associated muscle cramps include:
1️⃣ Muscle Fatigue
2️⃣ Inadequate warm up before a run
3️⃣ Poor conditioning
4️⃣ Overuse and Fatigue:
5️⃣ Improper running form

πŸ€” What should you do if you experience a muscle cramp during a run?
1️⃣ Stretching: Stop running and gently stretch the affected muscle for 20 to 30 seconds.
2️⃣ Proper Warm-up and Gradual Progression: Begin your runs with a dynamic warm-up routine to prepare your muscles for the upcoming activity. Avoid sudden increases in running distance, speed, or intensity. Gradual progression allows your muscles to adapt and reduces the risk of cramping.
3️⃣ Training and Recovery: Engage in a well-rounded training program that includes strength and mobility exercises, as well as rest and recovery days. Building strength and endurance gradually can help prevent muscle fatigue and cramping.

πŸ›‘ So before you find yourself downing 3 litres of water before a race, or making sure you have a jar of pickle juice with you, look at what muscles are cramping, the pattern of cramping, and try work on that muscles strength.
☎️ For proper advice and guidance, it is best to book an appointment with a physiotherapist, who can assess and help guide you through this process.

πŸƒβ€β™€οΈLower Back Pain with Walking vs. Running❓Have you noticed that you experience lower back pain while walking or stand...
26/02/2024

πŸƒβ€β™€οΈLower Back Pain with Walking vs. Running

❓Have you noticed that you experience lower back pain while walking or standing for long periods, but it disappears when you go for a run?

πŸ”¬ Mechanism of Lower Back Pain:
πŸšΆπŸ½β€β™€οΈWhen you walk or stand for long periods, your body relies on the muscles in your lower back to stabilize your spine and maintain an upright posture. These muscles, work hard to counteract the forces acting on your spine during these activities. Over time, the repetitive stress placed on the lower back can lead to muscle fatigue, and pain.
However, when you transition to running, your body’s mechanics change.

πŸƒπŸΌβ€β™€οΈRunning involves a higher impact, dynamic motion that generates forces differently. The repetitive impact forces are absorbed by your legs and joints, reducing the stress on your lower back muscles. Consequently, this change in load distribution often relieves the pain experienced during walking or prolonged standing.

πŸ‹οΈ Exercises to Relieve Lower Back Pain:
Incorporating specific exercises can help strengthen and stabilize your abdominal and back muscles.
Here are a few exercises to consider:
1️⃣ Pelvic Tilt: Lie on your back with knees bent, feet flat on the ground. Gently tilt your pelvis upward, flattening your lower back against the floor. Hold for a few seconds and release. Repeat for 10-15 repetitions.
2️⃣ Bird Dog: Start on your hands and knees. Extend your right arm forward while simultaneously extending your left leg backward. Keep your back straight. Hold for a few seconds and return to the starting position. Repeat with the opposite arm and leg. Perform 10-15 repetitions on each side.
3️⃣ Glute Bridge: Lie on your back with knees bent and feet flat on the ground. Squeeze your glutes and lift your hips off the ground, creating a straight line from knees to shoulders. Hold for a few seconds and lower back down. Repeat for 10-15 repetitions.

πŸ’™Remember, it’s important to consult with a qualified physio or healthcare professional before starting any new exercise program, especially if you have pre-existing conditions or chronic pain.

πŸš΄πŸ»β€β™€οΈ π—₯π—˜π—Ÿπ—œπ—˜π—©π—˜ 𝗬𝗒𝗨π—₯ π—‘π—˜π—–π—ž π—£π—”π—œπ—‘ π—ͺπ—›π—œπ—Ÿπ—˜ π— π—’π—¨π—‘π—§π—”π—œπ—‘ π—•π—œπ—žπ—œπ—‘π—š πŸš΄πŸΏβ€β™‚οΈπŸ” π—–π—”π—¨π—¦π—˜ 𝗒𝗙 π—‘π—˜π—–π—ž π—£π—”π—œπ—‘:1️⃣ Poor Posture: Maintaining an improper r...
19/02/2024

πŸš΄πŸ»β€β™€οΈ π—₯π—˜π—Ÿπ—œπ—˜π—©π—˜ 𝗬𝗒𝗨π—₯ π—‘π—˜π—–π—ž π—£π—”π—œπ—‘ π—ͺπ—›π—œπ—Ÿπ—˜ π— π—’π—¨π—‘π—§π—”π—œπ—‘ π—•π—œπ—žπ—œπ—‘π—š πŸš΄πŸΏβ€β™‚οΈ

πŸ” π—–π—”π—¨π—¦π—˜ 𝗒𝗙 π—‘π—˜π—–π—ž π—£π—”π—œπ—‘:
1️⃣ Poor Posture: Maintaining an improper riding position, such as constantly looking down or hunching over, can strain the neck muscles and lead to pain.
2️⃣ Tension and Overuse: The continuous vibration and jolts experienced during off-road biking can create tension and fatigue in the neck muscles, contributing to discomfort.
3️⃣ Weak Neck Muscles: Insufficient strength in the neck muscles can make them more prone to fatigue and soreness during prolonged rides.

πŸ‹οΈ 𝗒𝗑-π—•π—œπ—žπ—˜ π—˜π—«π—˜π—₯π—–π—œπ—¦π—˜π—¦:
1️⃣ Neck Side Flexion: While riding, gently bring your ear to your shoulder and back up to center. Repeat to the other side. Continue this a few times to release tension in the neck muscles.
2️⃣ Scapula Retraction: While sitting up straight on the bike, gently squeeze the bottom tips of your shoulder blades down and in towards to spine. Hold for 5 seconds and release. Repeat a few times. This helps to activate the lower thoracic muscles, which will take tension off of the neck.
3️⃣ Shoulder Shrugs: Lift your shoulders toward your ears, hold for a few seconds, and then relax. Repeat this exercise several times to relieve tension in the neck and shoulder area.
4️⃣ Chin Tucks: While cycling, draw your chin backward as if trying to create a double chin. Hold for a few seconds and repeat. This exercise helps improve neck posture and reduces strain.
5️⃣ Side-to-Side Head Turns: Rotate your head to one side, looking over your shoulder, and then slowly rotate to the other side. This exercise improves neck mobility and stretches the neck muscles.
6️⃣ Strengthening Exercises: Off the bike, incorporate exercises like chin tucks, low rows, lat pull downs, and superman to strengthen the neck and back muscles.

πŸ‘©πŸΌβ€βš•οΈConsult with a physiotherapist or qualified professional for specific exercises.

🌟 Core strengthening, upper body mobility, and a bike fit may also all help alleviate neck pain felt whilst riding πŸš΅β€β™‚οΈ

πŸ’€ The Crucial Role of Sleep:πŸ”‹ Restorative Energy Boost: Quality sleep acts as a powerful battery charger for your body. ...
12/02/2024

πŸ’€ The Crucial Role of Sleep:

πŸ”‹ Restorative Energy Boost: Quality sleep acts as a powerful battery charger for your body. During sleep, your body engages in various restorative processes, including tissue repair, hormone regulation, & muscle recovery. These processes are vital for healing injured tissues, restoring strength, & achieving peak performance.

⚑️ Accelerated Recovery: When you’re injured, your body needs all the resources it can get to bounce back effectively. Quality sleep helps reduce inflammation & promotes optimal immune function, which are crucial for healing.

πŸ’€ Pain Management: Adequate sleep contributes to effective pain management during the rehabilitation process. When you sleep well, your pain threshold tends to be higher, meaning you’ll experience less pain & discomfort. Sleep deprivation can amplify pain perception & reduce your pain tolerance, potentially hindering your progress.

🌟 Mental Resilience: Rehabilitation can be mentally challenging. Sleep deprivation impairs cognitive function, mood stability, & emotional well-being. Quality sleep enhances your focus, decision-making abilities, & overall mental resilience, helping you stay positive & committed to your recovery goals.

πŸ’­ Sleep Hygiene Tips:
1️⃣ Establish a Consistent Schedule: Aim for a regular sleep routine, going to bed & waking up at the same time each day, even on weekends.
2️⃣ Create a Sleep-Friendly Environment: Make your bedroom cool, dark, & quiet. Consider using earplugs, eye masks, or white noise machines if needed.
3️⃣ Unwind Before Bed: Engage in relaxation techniques such as stretching, or meditation to help calm your mind & prepare your body for sleep.
4️⃣ Limit Stimulants: Avoid caffeine, ni****ne, & electronic devices close to bedtime, as they can interfere with your sleep quality.
5️⃣ Optimize Sleep Conditions: Invest in a comfortable mattress, pillows, & bedding that support your body & help promote quality sleep.

Sweet dreams & successful healing! 😴✨

If you’re struggling with Plantar Fasciitis, give us a call to set up an appointment.πŸ‘£πŸ˜£We are here to help. πŸ‘πŸΌπŸ“ž076526187...
05/02/2024

If you’re struggling with Plantar Fasciitis, give us a call to set up an appointment.πŸ‘£πŸ˜£
We are here to help. πŸ‘πŸΌ
πŸ“ž0765261872
πŸ“8 High Street, Plett

Have you followed our teams Instagram pages? πŸ™‹πŸΌβ€β™€οΈFor everything Physiotherapy and Biokineticist related (and more πŸ“š), g...
26/10/2023

Have you followed our teams Instagram pages? πŸ™‹πŸΌβ€β™€οΈ
For everything Physiotherapy and Biokineticist related (and more πŸ“š), give them a follow!
and 🫢🏼

Address

8 High Street
Plettenberg Bay
6600

Opening Hours

Monday 08:30 - 17:00
Tuesday 08:30 - 17:00
Wednesday 08:30 - 17:00
Thursday 08:30 - 17:00
Friday 08:30 - 17:00

Telephone

+27765261872

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