Joanita Smit Biokineticist

24/04/2026

1. Inversion Sprain (Most Common)
Usually happens when landing awkwardly, stepping on an uneven surface, changing direction quickly, or missing a step.

Most often the lateral ankle ligaments:
• ATFL (anterior talofibular ligament), most commonly injured
• CFL (calcaneofibular ligament)
• PTFL (more severe cases)

Prevalence:
• Makes up 80-90% of all ankle sprains
• Common in soccer, rugby, netball, basketball, trail running
• Very common in young active adults and athletes

2. Eversion Sprain (Less Common)
Often due to forceful outward rolling, collisions, awkward tackles, or heavy landing.

Usually, the deltoid ligament complex is affected on the inside of the ankle. It may also be associated with fractures due to the force required.

Prevalence:
- Roughly 5-15% of ankle sprains
- Less common because the deltoid ligament is strong
- Seen more in contact sport or traumatic landings.

High Ankle Sprain (Syndesmosis Injury)
Common when the foot is stuck while body turns over it.

Ligaments between tibia and fibula are affected:
• AITFL
• PITFL
• Interosseous membrane (more severe)

Prevalence:
- Around 5-15% of ankle sprains overall
- Much more common in rugby, football, contact sport
- Often takes longer to recover than standard ankle sprains.

Typically these three sprains fall under one of three categories of severity:

Grade 1 (Mild)
• Microscopic tearing/overstretching
• Mild swelling
• Minimal instability
• Usually walking is possible

Grade 2 (Moderate)
• Partial ligament tear
• More swelling/bruising
• Painful walking
• Some looseness/instability

Grade 3 (Severe)
• Complete rupture
• Significant swelling/bruising
• Marked instability
• Difficulty weight-bearing

(These grading principles apply across sprains, though exact severity varies by ligament.)

Ankle sprains are among the most common sports injuries seen across South African school and club sport settings, especially:
🏉 Rugby
⚽ Soccer
🏐 Netball
🏃 Running
⛰ Hiking/trail sport

Poorly managed ankle sprains can lead to:
• Chronic instability
• Repeat sprains
• Reduced balance
• Ongoing swelling
• Knee/hip compensation issues
• Reduced sport performance

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.

22/04/2026

https://www.instagram.com/reel/DXbrTtUguWv/?igsh=aGloODYyeWFvd3dw

21/04/2026

Your head and neck position affects everything below it. When the neck is in a better position, the shoulders, upper back, arms, and hands often move more efficiently. When the neck is constantly pushed forward, stiff, or overloaded, it can create tension and overcompensation elsewhere.

When you head stays balanced over the shoulders there is:
- Less strain on neck muscles
- Better shoulder mechanics
- Easier breathing
- Better movement efficiency

When the head drifts forward for long periods (phones, laptops, driving, desk work):
- Neck muscles work harder
- Upper traps tighten
- Shoulders round forward
- Thoracic posture changes
- Nerves can become irritated or sensitive
- Headaches may increase
- Arm/hand symptoms may appear in some people

Poor neck posture does not automatically cause all these symptoms, but it can contribute to them in some individuals.

Modern lifestyles make this very common:
• Many office workers spend 6-10+ hours per day seated
• Smartphone users often look down hundreds of times daily
• Musculoskeletal pain affects a large percentage of adults annually
• Neck pain is one of the most common global musculoskeletal complaints
• Lifetime prevalence of neck pain is estimated around 50-70% in some studies
• At any given time, roughly 10-20% of adults report neck pain

Looking down at phones/laptops for prolonged periods can increase strain on tissues. The issue is usually being stuck in the same posture too long.

Instead of chasing one perfect position:
- Move often
- Change positions regularly
- Strengthen upper back / shoulders / neck
- Improve thoracic mobility
- Build endurance for sitting and standing
- Set screens at eye level when possible
- Take movement breaks every 30-60 mins

The body likes variety, strength, and movement capacity.

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.

18/04/2026

Many adults struggle with basic bodyweight strength, mobility, and endurance. This reflects overall musculoskeletal health, cardiovascular fitness, body composition, and functional independence.

South Africa also faces major inactivity and lifestyle-related health challenges:
📊 Around 1 in 3 adults are physically inactive
📊 Over 50% of women and a significant proportion of men are overweight or obese
📊 Non-communicable diseases (heart disease, diabetes, hypertension) are among leading causes of illness and death

Low activity levels and poor strength often go hand in hand.

A push-up is a simple movement that requires:
- Upper body strength
- Core stability
- Shoulder control
- Joint mobility
- Relative strength (strength compared to body weight)
- Cardiovascular effort tolerance

If someone cannot perform five push ups, it may suggest one or more areas need attention:
• Low muscular strength/endurance
• Excess body weight increasing load demand
• Deconditioning / sedentary lifestyle
• Poor shoulder or wrist mobility
• Reduced confidence in movement
• Higher future functional limitations if not addressed

Research consistently shows that better muscular strength is associated with:
- Lower all-cause mortality risk
- Better blood sugar control
- Improved bone density
- Lower injury risk
- Better posture and joint support
- Improved mental health
- Greater independence with age

Even resistance training 2x per week can produce meaningful benefits.

Start where you are comfortable and where your strength level lies:
- Wall push-ups
- Incline push-ups
- Chair sit-to-stands
- Walking
- Resistance bands exercises
- Light weights

The goal is progress over perfection.

The crux of the matter is whether your body can:
• Get off the floor
• Carry groceries
• Climb stairs
• Prevent falls
• Tolerate daily life
• Stay independent later in life

That’s what strength training improves and maintains.

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

14/04/2026

A concussion is a mild traumatic brain injury caused by a blow to the head or body that disrupts normal brain function.

You don’t always need to lose consciousness, and symptoms aren’t always immediate.

Common causes
• Sports injuries (rugby, soccer, cycling)
• Falls
• Motor vehicle accidents
• Direct blows to the head
• Sudden acceleration/deceleration (whiplash-type forces)

Symptoms can vary, but common ones include:
• Headache
• Dizziness or balance issues
• Confusion or memory problems
• Nausea or vomiting
• Sensitivity to light or noise
• Irritability or mood changes
• Fatigue or drowsiness
• Difficulty concentrating

Symptoms can appear immediately or hours later

How common is it?
• Concussions account for up to 70-90% of all traumatic brain injuries
• More common in young athletes and contact sports participants
• Higher risk in adolescents and young adults

How long does it last?
• Most people recover within 7-14 days
• In children/adolescents: up to 4 weeks
• About 10-20% may develop persistent symptoms (post-concussion syndrome)

Acute management (first 24-48 hours)
- Relative rest (not complete bed rest)
- Limit physical and mental strain
- Stay hydrated
- Monitor symptoms closely
- Gradual return to activity as symptoms improve

Seek urgent medical care if the following occur:
- Repeated vomiting
- Severe or worsening headache
- Loss of consciousness
- Seizures
- Slurred speech or weakness

In the early stages avoid the following:
- No contact sport or training
- Avoid intense exercise
- Limit screen time (phones, TV, laptops)
- Avoid alcohol
- Avoid driving if symptomatic
- Don’t “push through” symptoms

Returning too soon increases risk of second impact syndrome (rare but serious)

Recovery should follow a gradual, stepwise progression:
1. Symptom-free at rest
2. Light activity
3. Sport-specific movement
4. Non-contact training
5. Full return
Only progress if symptom-free at each stage

Early management, proper rest, and a guided return-to-play or activity plan are key to preventing long-term complications. 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.

10/04/2026

Inside your knee are small folds in the joint lining called plicae. Most of the time, they’re harmless, but when they become irritated or inflamed, they can cause:
• Pain (usually front or inner knee)
• Clicking or snapping sensation
• Feeling of something “rubbing” in the knee
• Pain with stairs, squatting, or prolonged sitting

Plica syndrome is usually due to repetitive irritation or overload:
• Overuse (running, cycling, squatting)
• Sudden increase in training load
• Muscle imbalances (weak quads/glutes)
• Poor biomechanics (e.g. knee valgus)
• Previous knee injury or irritation

The medial plica (inside of the knee) is most commonly affected.

Plica syndrome:
• Present in up to 50-70% of people anatomically (but usually asymptomatic)
• Symptomatic plica syndrome accounts for approximately 3-10% of anterior knee pain cases
• Often underdiagnosed because symptoms mimic other knee conditions

Population most at risk:
• Young, active individuals
• Runners and cyclists
• Athletes involved in repetitive knee bending
• People returning to exercise too quickly after a break
• Individuals with poor movement control or muscle imbalances

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.

08/04/2026

Ankylosing Spondylitis (AS) is a chronic inflammatory condition that primarily affects the spine and sacroiliac (SI) joints. Over time, inflammation can lead to stiffness, reduced mobility, and even fusion of the spine.

AS causes inflammation where ligaments and tendons attach to bone, especially in the spine.
This can lead to:
• Chronic inflammation
• New bone formation
• Fusion of spinal segments
• Reduced flexibility and posture changes

Ankylosing Spondylitis is relatively uncommon, but often underdiagnosed:
• Affects approximately 0.1-1.4% of the population worldwide
• Symptoms often begin between ages 15-40
• More common in men than women
• Typically starts in young adults
• Strong genetic link
• Higher prevalence in people with a family history of AS

If untreated, AS can lead to:
• Spinal fusion and reduced mobility
• Postural changes (forward stooping)
• Increased fracture risk
• Reduced quality of life

While AS cannot be cured, it can be managed effectively:
- Regular movement and exercise
- Postural improvement
- Mobility and flexibility training
- Medical management when needed

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.

02/04/2026

https://www.instagram.com/reel/DWoXC81gqqo/?igsh=MXdsMzBnZjJnaW0zcQ==

02/04/2026

31/03/2026

Carpal Tunnel Syndrome (CTS) occurs when the median nerve is compressed as it passes through the carpal tunnel in the wrist. This nerve controls sensation in the thumb, index, middle, and part of the ring finger, as well as some hand muscles, which is why symptoms often affect both feeling and grip strength.

Common symptoms:
• Pain or numbness in the hand and fingers
• Tingling or “pins and needles”
• Burning sensation
• Weak grip strength
• Dropping objects
• Symptoms often worse at night

Carpal Tunnel Syndrome is one of the most common nerve conditions:
• Affects approximately 3-6% of the general population
• More common in women (up to 3× more than men)
• Most prevalent between ages 40-60
• Accounts for a large proportion of work related upper limb conditions

Higher-risk groups include:
- Office workers (typing, mouse use)
- Manual labourers (repetitive gripping)
- Pregnant women (fluid retention)
- People with diabetes or thyroid conditions
- Individuals with higher BMI

Carpal Tunnel Syndrome is common, but early management makes a big difference.

If you’re experiencing ongoing numbness, tingling, or weakness in your hands, consult an accredited Biokineticist for a movement based approach to aid in reducing symptoms and restoring function.

27/03/2026

Cramps are often your body’s way of telling you that something may need out of balance, whether it’s hydration, fatigue, circulation, or overall load.

Common reasons for cramps:
💧 Dehydration - reduced fluid balance affects muscle function
⚡ Electrolyte imbalance - low sodium, potassium, magnesium
🏃 Overexertion - especially with sudden increases in activity
🔄 Poor circulation - prolonged sitting or restricted blood flow
🥦 Mineral deficiencies - particularly magnesium and calcium
🪑 Inactivity - muscles become deconditioned
🔥 Muscle fatigue - the most common cause in active individuals
🏥 Medical conditions - e.g. diabetes, nerve-related issues

Muscle cramps are extremely common, but prevalence varies by group:
• Up to 60% of adults experience muscle cramps at some point
• Around 30-50% of older adults experience regular night cramps
• In athletes, cramps can occur in up to 40-60% during endurance events
• Pregnancy-related cramps affect up to 50% of women, especially in the 3rd trimester

Most affected groups:
🔹️Older adults
🔹️Endurance athletes
🔹️Pregnant women
🔹️Sedentary individuals
🔹️People with metabolic or neurological conditions

Factors that contribute to cramps:
🔸️Reduced hydration
🔸️Electrolyte shifts
🔸️Poor conditioning
🔸️Sudden load changes

How to help reduce cramps:
🟢Stay well hydrated
🟢Maintain electrolyte balance (especially in heat/exercise)
🟢Gradually progress training load
🟢Strengthen and condition muscles
🟢Stretch tight muscle groups
🟢Avoid long periods of inactivity

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.

24/03/2026

Sarcopenia is the gradual loss of muscle mass, strength, and function as we age. This isn’t just about it’s about losing independence, mobility, and quality of life if not addressed.

Sarcopenia affects 5-13% of adults between the ages of 60 and 70. Sarcopenia increases to up to 50% in people over 80 years old. Muscle mass declines by approximately 3-8% per decade after the age of 30. Strength declines even faster than muscle size.

Sarcopenia is multi-factorial, meaning several things contribute.
Age-related changes:
🔹️Reduced muscle protein synthesis
🔹️Hormonal decline (testosterone, growth hormone)
Physical inactivity:
🔹️Biggest modifiable factor
🔹️“Use it or lose it” becomes a factor
Poor nutrition:
🔹️Inadequate protein intake
🔹️Low calorie intake in older adults
Neurological changes:
🔹️Loss of motor units leads to reduced muscle activation
Chronic conditions:
🔹️Diabetes, cardiovascular disease, inflammation

Signs to look out for:
🔴Decreased strength (e.g. struggling to carry groceries)
🔴Difficulty getting up from a chair
🔴Slower walking speed
🔴Poor balance leads to increased fall risk
🔴Visible muscle loss

Sarcopenia is strongly linked to:
🟡Increased risk of falls and fractures
🟡Loss of independence
🟡Higher hospitalisation rates
🟡Increased mortality risk

Older adults with sarcopenia have a 2-3× higher risk of falls and functional decline.

Studies show that strength training can increase muscle mass and strength even in people over 80 years old.

Sarcopenia is not just a normal part of aging, it’s a condition that can be slowed, managed, and even improved with the right approach.

The earlier you start building and maintaining muscle, the better your long-term independence and health.

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.