Joanita Smit Biokineticist

13/01/2026

Your body’s structure and movement depend on two incredible systems:
The muscular system (600+ muscles)
The skeletal system (206 bones)

Together they allow you to stand, walk, lift, play, and live out daily life. However, they also face a large share of injuries and conditions throughout life.

About 1.71 billion people worldwide live with musculoskeletal conditions, affecting muscles, bones, joints, ligaments, and tendons, making this the leading cause of disability globally.

Bones support your structure, protect organs, and work with muscles for movement, but they’re vulnerable to trauma, especially with falls or collisions.

The most common skeletal system injuries in adults are:
🦴Fractures: Distal radius (wrist) fractures — ~212 per 100 000 people/year
🦴Hip fractures: ~113 per 100 000 people/year
🦴Finger fractures: ~117 per 100 000 people/year

Muscles generate force and allow movement, but they also get injured, especially with sudden loads or repetitive use.

The most common muscle injuries are:
💪Muscle injuries account for up to 10–55% of all acute sports injuries, depending on activity level.
💪Hamstrings, re**us femoris, and gastrocnemius.
💪Muscle strains, contusions, and tears are among the leading soft-tissue injuries in athletes and active populations.

When either system is injured, mobility, independence, and quality of life can be affected. To help support these systems:
✅ Stay active daily, movement strengthens muscles and stimulates bone density.
✅ Progress training gradually, to reduce risk of overuse injuries.
✅ Address aches early, don’t “push through” persistent pain.
✅ Seek professional guidance, a Biokineticist can tailor a program that helps protect both muscles and bones while improving movement and reducing injury risk.

08/01/2026

https://www.instagram.com/reel/DTPRqjAAqRs/?igsh=MXN0Mm0yOHU2NTdhdQ==

06/01/2026

Your body has three different types of muscle cells, each with a unique structure, location, and role. Together, they allow you to move, pump blood, and keep your organs functioning.

🔴 Skeletal Muscle
This is the muscle most people think about when they talk about “muscle.” it is attached to your bones. You can control these muscles voluntarily. It allows movement such as walking, lifting, jumping, and posture control. It also plays a big role in strength, balance, and function and supports joint stability. This is the muscle that strengthens with exercise and resistance training.

🔴Cardiac Muscle
This muscle is only found in the heart. Control of this muscle is involuntary, it works automatically. It's function is pumping blood throughout the body. This muscle contracts rhythmically and continuously without fatigue. It keeps oxygen and nutrients circulating to every cell. Cardiac muscle is highly specialised to work non-stop for your entire life.

🔴 Smooth Muscle
This muscle type is found in the walls of internal organs including: stomach and intestines, blood vessels, bladder, and airways. It moves food through the digestive system, controls blood pressure by regulating vessel diameter, and helps with breathing and organ function.

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

05/01/2026

We are open for 2026.
Wishing everyone a beautiful new year!

Active greetings
JS Bio team

02/01/2026

19/12/2025

Last day at the practice for 2025.
Wishing all our patients a wonderful festive season.
Thankful for all the growth, laughter and people.

Here's to what we achieved - and what's next.

18/12/2025

https://www.instagram.com/reel/DSaDXs7gphQ/?igsh=dTg5YnJlOW91c3po

16/12/2025

Avascular necrosis (AVN), also known as osteonecrosis, is a condition where bone tissue dies due to a lack of blood supply. Without enough blood flow, the bone weakens and can eventually collapse, leading to pain, joint damage, and reduced movement.

AVN most commonly affects the hip (femoral head), but it can also occur in the knee, shoulder, ankle, or wrist.

AVN can develop after anything that disrupts blood flow to the bone, including:
🔹️Long-term corticosteroid use
🔹️Trauma (such as fractures or dislocations)
🔹️Excessive alcohol use
🔹️Certain medical conditions (e.g. autoimmune diseases, blood disorders)
🔹️Previous hip surgery
🔹️In some cases, the exact cause is unknown.

Common symptoms include deep, aching joint pain (often in the groin or hip), pain that worsens with weight-bearing, reduced range of motion, and limping as the condition progresses. Early stages may have no symptoms, which is why AVN is sometimes diagnosed late.

AVN affects an estimated 10,000–20,000 people per year worldwide.
If left untreated, up to 80% of cases may progress to joint collapse, often requiring joint replacement surgery.

Treatment depends on the stage of AVN and may include load management, medication, or surgery in advanced cases.
Rehabilitation plays a key role in:
🔹️Reducing joint stress
🔹️Improving strength and movement
🔹️Preserving joint function for as long as possible

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.

12/12/2025

Pain is your body’s way of communicating, but different types of pain have different causes, behave differently, and need different management strategies. This image highlights some of the most common types:
🟡 Acute pain
This is short-term pain, usually linked to an injury, surgery, or trauma.
It typically improves as healing occurs.
Examples include a sprained ankle or post-surgical pain.

🟡 Chronic pain
Pain that lasts longer than 3 months, often beyond normal healing time. Common in conditions like arthritis, low back pain, or long-standing injuries. Around 1 in 5 adults worldwide live with chronic pain.

🟡Radiating pain
Pain that travels from its source to another area.
A classic example is sciatic pain that starts in the lower back and travels down the leg.

🟡 Referred pain
Pain felt away from the actual source of the problem. For example, shoulder or arm pain caused by heart issues, or neck dysfunction causing headaches.

🟡 Nociceptive pain
Pain caused by actual tissue damage or inflammation. Common with sprains, fractures, muscle strains, or arthritis. This is the most common type of pain seen in musculoskeletal injuries.

🟡 Neuropathic pain
Pain caused by nerve damage or irritation.
Often described as burning, tingling, pins-and-needles, or electric-like pain. Examples include carpal tunnel syndrome or nerve root irritation. Neuropathic pain affects roughly 7–10% of the general population.

Pain does not always mean damage, chronic pain does not always respond to rest alone, and different pain types need different rehab approaches.

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.

09/12/2025

Exercise doesn’t have to look the same for everyone and it shouldn’t! Movement is personal. What feels fun or energising for one person may feel overwhelming to someone else and that’s completely fine. What matters most is that you move in ways that suit your body, personality, and lifestyle.

Why movement matters:

Adults who meet physical activity guidelines have up to 30–50% lower risk of heart disease, diabetes, and some cancers. Just 150 minutes of moderate activity per week can reduce all-cause mortality by 20–30%. Even 10-minute bouts of movement throughout the day count and can improve mood, energy, and sleep. People who walk at least 8,000 steps/day have significantly lower long-term health risks than those taking under 4,000. Movement does not need to be intense to be effective it just needs, to be consistent.

🟢 Light intensity activities (you can talk easily):
- Walking the dog
- Gentle cycling
- Light stretching or yoga
- Household chores
- Slow dancing

🟡 Moderate intensity activities (you can talk, but not sing):
- Brisk walking
- Hiking
- Casual cycling
- Water aerobics
- Rollerblading
- Social sports (tennis, soccer, netball)

🔴 Vigorous intensity activities (talking is difficult):
- Running or fast jogging
- HIIT workouts
- Competitive sport
- Faster cycling
- Jump rope
- Intense gym sessions

The World Health Organization recommends:
🏃‍♀️150–300 minutes/week of moderate activity, OR
🏃‍♀️75–150 minutes/week of vigorous activity, OR
🏃‍♀️A blend of both

Movement should add joy, not pressure.
Find what feels good for you, and make that your routine.

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