Janse van Vuuren Physiotherapists

12/07/2024

08/01/2024

And just LIKE THAT 2024 is upon!!!

May this year be one of the best yet.

We ar ready to treat and heal hlyou to enter the new year PAIN FREE.

Contact us on 083 341 0047 via phone call or WhatsApp

31/05/2023

Looking for a passionate and enthusiastic OPD physio!! Please send your CV to Info@jvvphysio.co.za

15/03/2023

Last weeks' catch up 😊👇

My little one joined me on half of my workout, paused workout for morning nap, then revised workout😅 how life has changed.

What I've learned is:
even though everything changed, it doesnt mean that things cannot continue just in an adapted manner/ way.
I had to learn to be flexible, figuratively (still waiting on it physically😅)

5km run with the team 🏃‍♀️🐶🐶

Complete 3sets of these exercises:

1. Trunk rotations x10 per side

2. Bridge with 4kg weight lifts x10

3. 4kg weight sit ups x15

4. External rotations of shoulder x15 4kg weights

5. Bicep curls x15 4kg weights

6. 4kg weighted squats x12

Hope ypu find some flexibility in your day.

15/03/2023

HOW TO USE YOUR CHAIR

Sitting is NO excuse, use your chair to move!

5km run with the team🏃‍♀️🐶🐶

Complete 3sets of these exercises:

1. Incline push-ups x12

2. Tricep dips x15

3. Decline shoulder taps x10 per side

4. Elevated bridging x15

5. Straight leg Bridge alternate straight leg lifts x10 per leg

Hope you make the colleagues in the office stare😁😜

21/02/2023

The BRIDGE.
Such an appropriate name😀 as the gluteus is the "bridge" between the upper and lower part of the body.

If this bridge fails or has poor maintenance the whole system will collapse, literally.

Here follows a series of BRIDGE exercises to maintain, activate and strengthen that gluteal "bridge".

5km run with the team🏃‍♀️🐶🐶

Complete 3sets of these exercises:.

1. Normal double leg bridge. Hold 3sec x10

2. Sustained bridge with pulsating gluteal contraction x30

3. Sustained bridge with alternate leg extensions x10 per leg.

4. Single leg bridge straight leg x10 per leg

5. Single leg bridge, bent leg and arm elevation x10 per leg

Thought of the day: Dont burn bridges, we grow stronger with every bridge we cross💪

16/02/2023

Training with a baby looks a bit different, but at least you can MOVE!!

Here, my little one was 1month old and i could not, not move. My body needed to feel it was doing something.

I hope a mother out there can benefit from these😁 (ps these exercises can be done with or without a baby🤣😅)

1. Overhead ball squats x15

2. Sustain one leg extension on a ball. Hold 30sec

3. Quick ball knee bents x15

4. Ball lunges x10 per leg

5. Seated bicep culrs x15

Repeat 3 times.

Have a fantastic day👏

16/02/2023

BUT I DON'T HAVE TIME......

These are words often used by patient, parents, hardworking men and women and also myself.

TIME: 2MIN 15SEC to complete this 5 exercise workout set.

I made time for a run this morning (it doesn't happen every morning 😋)
5km run with the team🐶🐶🏃‍♀️

Complete 3sets of these exercises:

1. High knee run 30sec

2. Jumping squats x12

3. Jumping jacks x20

4. Mountain climbers x12

5. Burpees x10

Hope you find time for yourself, to take care of your mental and physical well-being 😊

14/02/2023

Let's talk TENDON

A tendon injury is often caused due to overuse/overload. There a million things to say and talk about on this subject, but for today we are going to give you home management tools to try if you are suffering from an achilles tendinopathy.

Here are a few things you can do at home to manage your symptoms and pain:

1. If you walk/run as exercise, avoid uneven or sandy surfaces. Walk on a firm surface for the next months or so.

2. Do daily calf raises from the ground up. Start with 3sets of 10 repetitions, every morning.

3. Insert a 2cm heel wedge into your shoe while walking/running.

4. Focus on your foot strike. A heelstrike places less load on the tendon compared to midfoot/toestrike.

5. It is important to understand that exercise will and must cause a bit of pain. Pain up to 5/10 is acceptable, but more than that, is an indication of once again overloading. MONITOR your pain.

6. It is important to REST at least 3days after a session of loading (eg. Walking and exercises). This gives the tendon time to recover and gain the strenght that has been implemented.

We have experience in treating tendon injuries, dont suffer with constant discomfort. We can help you manage your injury.💪

Give us a call📞😎

11/07/2022

Oh hiiiii👋 i am still alive, working and training 🤣 just haven't posted them in a long time.

30weeks now🌸🤰 going and growing strong.

I feel, that even though pregnancy is hard and all sort of changes happen to your body, it is still not impossible to keep moving, stretching and staying fit.
Movement is SO important especially for the pelvic floor and surrounding muscles.

So as part of my strength program, i have actively been incorporating stretches and diaphragmatic breathing as part of my daily routine.

Running is also starting to get a bit uncomfortable, not unbearable, but i needed to adapt.
Everyone is different, but for me, it helps to jog slower and do some quick walking in between km's.

5km run/, walk every 1km for 300m, still with my team 🐶🐶🏃‍♀️

Complete 3sets of these exercises:

First 4 are my stretches incorporated with diaphragmatic breathing.

1. Hold the stretch for at least 30sec while breathing through the nose into the diaphragm.

Video 5-9 are very safe, very nice exercises to do during pregnancy 🤗🌸

5. All fours pelvic tilt and arch with breathing x10

6. Sideplank on knee 30sec hold both sides

7. Ladies push ups x15

8. I have a diastasis☹️so it is SUPER important not to worsen it with too much load and strain.
Stabilise stomach with exhaling and hold while alternating leg lift. Make sure the diastasis doesnt buldge. X15

9. Sustained 2 leg Bridge for 10sec per leg x5

Enjoy 🤗

16/05/2022

Another Monday another start to a week to choose to MOVE💪

5km run with the team🏃‍♀️🐶🐶

Complete 3sets of these exercises:

1. Heels together V-bridge x15

2. Single leg ball lunge x12 per leg

3. Ball sit ups x20

4. Ball hamstring curls x15

5. Ball pick up crunchies x15

Move move move👌