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Monday 07:00 - 17:00 Tuesday 07:00 - 17:00 Wednesday 07:00 - 17:00 Thursday 07:00 - 17:00 Friday 07:00 - 16:00

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Joanita Smit Biokineticist, Steve Biko 132, Potchefstroom (2025)

18/11/2025

Osteoarthritis (OA) and (rheumatoid) arthritis (RA) both affect the joints, but they are not the same, and understanding the difference can help guide treatment and rehabilitation.

OA is a mechanical, degenerative condition where the joint structures slowly wear down over time.
It happens when:
The cartilage between bones breaks down due to friction.
The joint produces excess synovial fluid, causing swelling.
Tendons and ligaments lose elasticity and mobility.

OA is most often linked to aging, previous injuries, repetitive stress, or overworked joints.
Symptoms include pain, stiffness, and reduced mobility, especially after activity or first thing in the morning.

RA is a chronic autoimmune disease, meaning the immune system mistakenly attacks the body’s own joint tissues.
It mainly affects:
The synovial membrane.
Tendons and ligaments.
Multiple joints on both sides of the body.

RA leads to inflammation, swelling, pain, and sometimes a burning sensation.
Unlike OA, RA can affect people of any age, and symptoms can flare up unpredictably.

Both OA and RA can impact function, but the management approach differs. Movement, strengthening, joint education, and load management are essential for both, but RA also requires medical treatment to control inflammation.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

14/11/2025

Spinal cord injuries affect movement and sensation below the level of the injury. The higher the injury, the more areas of the body are affected. This image shows how different spinal levels relate to function and loss of movement.

Cervical (neck) injuries:
These are the highest-level injuries and typically result in tetraplegia (quadriplegia) affecting the arms, trunk, and legs.
C4 injury: Limited neck and shoulder control. Significant loss of function below the shoulders.
C6 injury: Some shoulder and elbow movement preserved, with partial wrist function. Still results in reduced hand and full body control.

Thoracic (mid-back) injuries:
These usually result in paraplegia affecting the trunk and legs, but arm function remains intact.
T6 injury: Upper body strength is preserved. Trunk control is limited below the chest. Legs are affected.

Lumbar (lower back) injuries:
These injuries also cause paraplegia, but more muscle groups are preserved compared to thoracic injuries.
L1 injury: Good trunk control. Loss of movement and sensation affects hips and legs, but upper body is unaffected.

Each level of the spinal cord supplies specific muscle groups and sensory areas, which is why different injuries lead to different functional outcomes.

Rehabilitation focuses on maximising independence, strengthening unaffected muscles, improving mobility, and supporting overall quality of life.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

11/11/2025

Sprains and strains are both soft tissue injuries that can cause pain and swelling, but they affect different structures in the body.

Sprain:
Affects a ligament, which connects bone to bone.
Common in the ankle, knee, and wrist.
Symptoms: pain, swelling, bruising, and sometimes joint instability.

Strain:
Affects a muscle or tendon, which connects muscle to bone.
Common in the lower back, hamstrings, or calf.
Symptoms: pain, swelling, stiffness, and muscle spasms.

Both sprains and strains are classified into grades based on severity:

Grade I (Mild): A few fibers are overstretched or slightly torn. Mild pain and minimal loss of function.
Grade II (Moderate): Partial tear with noticeable pain, swelling, and reduced movement or strength.
Grade III (Severe): Complete tear or rupture. Significant pain, swelling, bruising, and loss of function or stability — often requires a longer recovery.

Whether mild or severe, both injuries benefit from proper rehabilitation to prevent long-term weakness or repeated injury.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

07/11/2025

All three of these imaging tools help doctors see inside the body, but they each do it in a different way and are used for different purposes.

X-ray (Radiograph):

Uses low-dose radiation to take a quick image of bones and dense structures. Best for identifying fractures, dislocations, arthritis, or chest/lung conditions. Quick, affordable, and often the first step in imaging.

CT scan (Computed Tomography):

Uses multiple X-rays taken from different angles to create detailed 3D cross-sectional images of bones, soft tissue, and organs. Great for identifying complex fractures, internal bleeding, or soft tissue injuries. Produces more detail than a standard X-ray but involves a higher radiation dose.

MRI (Magnetic Resonance Imaging):

Uses strong magnetic fields and radio waves, no radiation. Provides the most detailed view of soft tissues like muscles, tendons, ligaments, cartilage, nerves, and the brain. Often used for diagnosing sports injuries, spinal issues, or brain conditions. Takes longer and is more expensive, but offers unmatched clarity for soft tissue structures.

An MRI can detect soft tissue changes as small as 1 mm, while CT scans are preferred for bone and internal organ detail. Each type of scan has its place, your healthcare provider will recommend the best one based on what they’re looking for.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

04/11/2025

The way you sit can change the amount of pressure on your spine by almost double the amount.

When standing upright, your spine handles a normal amount of pressure (100%). But as you start sitting and leaning forward, the pressure increases:

Leaning further back with support: +105%

Leaning slightly back with support: +100%

Sitting upright: +140%

Leaning forward (slouching): +190%

That extra pressure puts stress on the discs between your vertebrae, which can lead to back pain, stiffness, or even disc problems over time.

Research shows that people who sit for long periods with poor posture are 70% more likely to develop lower back pain compared to those who move regularly and maintain better alignment.

Simple ways to protect your spine: sit with your back supported and shoulders relaxed. Keep your screen at eye level. Take standing or movement breaks every 30–45 minutes. Strengthen your core and back muscles to support posture.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

28/10/2025

A heel spur is a small bony growth that forms on the underside of the heel bone (calcaneus). It develops gradually due to repetitive stress on the heel, often as a result of strained foot muscles, tight calves, or chronic tension on the plantar fascia.

Heel spurs are not always the direct cause of pain, some individuals have heel spurs with no symptoms at all. Pain is more likely when the surrounding soft tissues become irritated and inflamed, often alongside plantar fasciitis.

Common symptoms can include sharp heel pain when standing up first thing in the morning, discomfort during walking or running, and tenderness when pressing on the heel.

Heel spurs are more common in runners and active individuals, people with flat feet or high arches, individuals who spend long hours on their feet, and adults over 40 years old.

Studies suggest that up to 50% of people with plantar fasciitis also have heel spurs.

Management is usually conservative and focuses on reducing strain, improving foot and ankle mobility, strengthening supporting muscles, and adjusting footwear to reduce pressure on the heel.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

21/10/2025

Recovery isn’t just physical, it’s also mental.

When you’re healing from an injury, progress isn’t always linear. Some days feel like a step forward, others a step back, and that’s completely normal.

Research shows that around 18% of people experience depression within a year after injury.
Athletes with anxiety or fear of re-injury are 13× more likely to get hurt again. A positive mindset and social support can significantly improve recovery outcomes.

Mental recovery means more than staying positive, it’s about rebuilding confidence, managing fear of movement, staying motivated through setbacks, and learning to trust your body again. It’s also about recognising frustration, fatigue, or doubt as part of the healing process.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from conditions and assist with activities of daily living.

17/10/2025

Your heel height drastically changes how your feet carry your weight as shown above.

With flat shoes, the weight is fairly balanced, about 43% on the forefoot and 57% on the heel. A small 4 cm heel increases forefoot pressure to 57%. At 6 cm, that difference jumps to 75%, leaving only 25% on the heel. And with heels over 10 cm, up to 90-100% of body weight shifts onto the forefoot.

Over time, this forward shift can lead to foot pain, bunions, plantar fasciitis, Achilles tightness, and even knee or back discomfort due to altered biomechanics.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

15/10/2025

https://www.instagram.com/reel/DP1lR4SAnar/?igsh=MXVoNWs5YTBqdjBycg==

$A fracture is a break in a bone, and it can happen in many different ways depending on the force, direction of impact, a...$

14/10/2025

A fracture is a break in a bone, and it can happen in many different ways depending on the force, direction of impact, and the health of the bone itself. Some fractures are clean and stable, while others are more complex and may require surgical repair.

Here are the most common types:

1. Closed fracture – The bone breaks but does not pierce the skin.
2. Open (compound) fracture – The broken bone breaks through the skin, increasing the risk of infection.
3. Compression fracture – When a bone (commonly in the spine) collapses due to pressure, often linked to osteoporosis.
4. Stress fracture – A small crack from repetitive stress or overuse, often seen in runners or athletes.
5. Avulsion fracture – When a fragment of bone is pulled away by a tendon or ligament, often during sudden, forceful muscle contractions.
6. Greenstick fracture – A partial break where the bone bends and cracks, common in children because their bones are softer.
7. Transverse fracture – A straight break across the bone, often from a direct impact.
8. Comminuted fracture – The bone shatters into multiple pieces, often from severe trauma.
9. Impacted fracture – When the broken ends of the bone are driven into each other, often caused by a fall or high-impact injury.

Fractures can affect anyone — from children to athletes to older adults — and recovery time depends on the type, location, and severity of the break.

Rehabilitation after a fracture focuses on restoring range of motion, rebuilding strength, and improving function once the bone has healed.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

10/10/2025

When we move, muscles contract differently depending on the type of movement and control needed. Understanding these types of muscle contractions can help you plan and understand your training and movements.

Concentric contractions occur when a muscle shortens as it contracts, for example, when you lift a weight during a bicep curl. This is the “up phase” of most movements.

Eccentric contractions happen when a muscle lengthens under tension, such as when you slowly lower a weight from a bent arm to a straight arm. Eccentric control is essential for joint stability, balance, and injury prevention, as it helps absorb shock and control movement.

Isometric contractions involve no change in muscle length, the muscle is active but not moving, for example when you hold a plank. These are great for building endurance and stability.

All three contraction types play a vital role in strength, function, and rehabilitation.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

07/10/2025

Looking down at your phone can have a major impact on your posture and spine over time. When the head tilts forward, the amount of force placed on the neck increases dramatically.

At a neutral position (0° tilt), your head weighs about 4.5–5.5 kg. But as you tilt your head forward:

At 15°, the force on your neck increases to about 12 kg. At 30°, around 18 kg. At 45°, about 22 kg. And at 60°, your neck supports nearly 27 kg of force.

This forward-flexed position can lead to neck pain, stiffness, headaches, upper back pain, and even postural changes such as forward head posture or rounded shoulders.

Prolonged phone use in this posture can also affect breathing, shoulder mechanics, and nerve function due to ongoing strain on the muscles and joints.

To reduce strain, keep your phone at eye level when possible. Take regular breaks from screens. Strengthen your neck, shoulder, and upper back muscles to support better posture.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

Joanita Smit Biokineticist

18/11/2025

14/11/2025

11/11/2025

07/11/2025

04/11/2025

28/10/2025

21/10/2025

17/10/2025

15/10/2025

14/10/2025

10/10/2025

07/10/2025

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Monday	07:00 - 17:00
Tuesday	07:00 - 17:00
Wednesday	07:00 - 17:00
Thursday	07:00 - 17:00
Friday	07:00 - 16:00