Jarryd Pretorius Biokinetics

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Jarryd Pretorius Biokinetics

Biokinetics is defined as the Science of Movement and the application of exercise in rehabilitative treatment of performance.

14/07/2020

Sometimes we get so caught up in chasing the end goal that we don't appreciate the journey!!!

10 years ago today my life changed, which sent me towards the path of biokinetics!! Looking back at how much has changed just puts it into perspective!!! Today I am grateful!!

13/07/2020

✅ How to strengthen the soleus (Advanced)✅

1) ECCENTRIC SINGLE LEG STANDING CALF RAISES
- Start by placing your feet shoulder width apart, just under and arms length away from a wall or chair.
- Bend your knees.
- Slowly raise both your heels off the floor as high as you can.
- Lift one foot (I.e. right) off the floor so that you are only standing on one foot (I.e. left)
- Slowly lower your one (I.e. left) heel back to the floor
-Repeat for 10-15 reps and then repeat on the opposite leg. Do 3-4 sets.

✅ Ensure that you keep your knees bent throughout the whole movement and do not straighten them.
✅ Hold the wall for stability, but don't lean on your hands too much
✅ I tend to use a 5 count for the upward motion and a 5 count for the downward motion to ensure you don't rush the movement and you control it.
✅ The soleus is used in every step you take on a daily basis, thus it is geared more towards endurance than strengthen and power. Therefore you could do this exercise every day!!!

⚠️⚠️⚠️⚠️⚠️ Disclaimer ⚠️⚠️⚠️⚠️⚠️
*** if you experience pain during these exercises or the pain gets worse as you doing them, STOP immediately and seek the advice of a medical professional!!!!
*** These exercises are generic and do not apply to all conditions, sometimes you may need to avoid them, if you are unsure rather seek the advice of a medical professional ***

10/07/2020

✅Your patient should not leave feeling more unsure than when they came in.

✅ Explain why you are prescribing certain exercises and how they are contributing to the end goal.

✅ Explain the end goal

✅ If your patient asks a question, answer it and ask if they now understand!!!

✅ You should be able to explain things in a way that even your grandparents would understand.. if you can't then go do more research!!

✅ Explain, explain, explain explain....

✅ and then explain some more!!!!

09/07/2020

✅ How to strengthen the soleus✅

1) STANDING CALF RAISES
- Start by placing your feet shoulder width apart, just under and arms length away from a wall or chair.
- Bend your knees.
- Slowly raise both your heels off the floor as high as you can.
- Slowly lower both your heels back to the floor
-Repeat for 10-15 reps and do 3-4 sets.

✅ Ensure that you keep your knees bent throughout the whole movement and do not straighten them.
✅ Hold the wall for stability, but don't lean on your hands too much
✅ I tend to use a 5 count for the upward motion and a 5 count for the downward motion to ensure you don't rush the movement and you control it.
✅ The soleus is used in every step you take on a daily basis, thus it is geared more towards endurance than strengthen and power. Therefore you could do this exercise every day!!!

⚠️⚠️⚠️⚠️⚠️ Disclaimer ⚠️⚠️⚠️⚠️⚠️
*** if you experience pain during these exercises or the pain gets worse as you doing them, STOP immediately and seek the advice of a medical professional!!!!
*** These exercises are generic and do not apply to all conditions, sometimes you may need to avoid them, if you are unsure rather seek the advice of a medical professional ***

08/07/2020

✅ How to stretch and mobilize the soleus✅
--------> swipe to find out --------->

1) STRETCH
- Start by placing the forefoot (ball of the big toe) of the leg you wish to stretch on a raised platform and your heel on the ground ( I used a piece of wood, but a book works just as well). Now slightly bend your knee.
- Step with the other leg towards a wall/chair and bend the knee.
- Ensure you put most of your weight on the front foot and drive the rear foot's knee towards the wall
- Hold for 30sec-1min (or as long as tolerable)

✅ If you are like me and experience some pain in the front of your rear ankle during the stretch, then sometimes this means you are putting your pressure on the toes of the foot rather than the heel.
✅ If you feel the stretch in the top of your calf, this means your rearknee is not bent to isolate the soleus muscle

2) MOBILITY
- Start by placing the forefoot (ball of the big toe) of the leg you wish to stretch on the base of a wall so that your heel is on the ground.
- Now slowly bend your knee and drive it towards the wall (only go as far as tolerable and try avoid a "wincing" face 😣 )
- Once you feel you cannot safely go any further towards the wall, slowly straighten your knee and return to the starting position.
- Repeat for 30secs-1min (or as long as tolerable)

✅ If you are like me and experience some pain in the front of your rear ankle during this mobility exercise, then sometimes this means you are putting your pressure on the toes of the foot rather than the heel.
✅ The aim of this mobility exercise is to do it in a SLOW and CONTROLLED manner, do not rush it.

⚠️⚠️⚠️⚠️⚠️ Disclaimer ⚠️⚠️⚠️⚠️⚠️
*** if you experience pain during these exercises or the pain gets worse as you doing them, STOP immediately and seek the advice of a medical professional!!!!
*** These exercises are generic and do not apply to all conditions, sometimes you may need to avoid them, if you are unsure rather seek the advice of a medical professional ***

07/07/2020

⚠️The soleus muscle is extremely important when running as it has the greatest force response out of all the lower limb muscles!!!

⚠️ The soleus endures almost 7x your body weight when running at a speed of 3.69m/s (12km/h) pace and that increases to as high as 8.7x your body weight when running at a speed of 6.96m/s (25km/h) pace.

⚠️ Your soleus endures 3x more peak force when running at 12km/h than your hamstring does and almost 1.5x more force than your vasti (quads) at the same speed.

⚠️ Do you now think that the soleus is a very important muscles in running or any single leg landing sport?

For more information contact your biokineticist today!!!

07/07/2020

⚠️How important is the soleus muscle?

⚠️Do you know what the soleus is? (Clue: it forms part of the "calf")

⚠️ What is the function of the soleus?

If you are an athlete or runner then this muscle is very important to you!!!

06/07/2020

✅✅ MONDAY MOTIVATION✅✅

"Movement is a medicine for creating change in a persons physical, emotional and mental states" - Carol Welch

Doesn't matter what you're doing, as long as you're doing something!!!

Movement is not only key for physical well being, but also emotional and mental wellbeing!! Don't under estimate the power of exercise as medicine.

Contact your biokineticist today for further information

01/07/2020

Reposted from Physical activity decreases with age. Create a good foundation of healthy living habits in your kids. If you need guidance to contact a Biokineticist on www.biokineticsSA.org.za

30/06/2020

Reposted from Why not this as a family. Parents who are physically active with their kids help reach their daily recommendation. Exercise has numerous Health Benefits for kids' brains, emotional wellbeing and physical development. Find a Bio for help on www.biokineticsSA.org.za.

30/06/2020

Reposted from Did you know... only about a third of kids are active enough. Physical activity boosts Children's health, emotional wellbeing & physical development. Encourage 60 minutes of moderate to vigorous physical activity a day. If you need specific guidance contact a Biokineticist near you... go to www.biokineticsSA.org.za

16/06/2020

Happy Youth Day!!!

12/06/2020

Every industry is facing dark days a head due to but as a biokinetics community we will persevere!!! We will adapt and overcome because I strongly and passionately feel that our profession is a necessity in this current world and will only continue to become more needed.

We are not simply glorified personal trainers or only orthopaedic rehab specialists. We can also help with the management of many chronic conditions, such as diabetes, strokes or even heart attacks (did you know you participation in an exercise rehabilitation programme post heart attack SIGNIFICANTLY reduces your risk of having another heart attack that could potentially be fatal?) and do you think your personal trainer can safely help you do that?

Reposted from Keep your eye on our profession... this pandemic has taught us how to adapt, evolve, change and be valuable. We are resilient!

💪For more info on how we can help you achieve your health goals, even during a global crisis, go to www.biokineticsSA.org -

11/06/2020

Has your Multiply benefit expired during lockdown?! Did you know the new multiply fitness assessment lasts for 1 year? Did you know we are open and can help you with doing your fitness assessment?

If you need to do your multiply fitness assessment get in touch!! Or find your nearest biokineiticist who can perform the assessment for you on the multiply website

10/06/2020

Reposted from Today is the last day of World Heart Rhythm Week. Find a Bio to navigate your options towards better heart health on www.biokineticsSA.org.za -

01/06/2020

✅ MONDAY MOTIVATION!! ✅

"Remember how far you have come, not just how far you have to go. You are not where you want to be, but neither are you where you used to be" - Rick Warren

A lot of people lose hope because they are focused on the and goal!! Sometimes you just need to sit and look back at how far you have come and not how far you have to go. Did you used to be in constant pain? Now you are not completely pain free, however you are only in pain once or twice a week? Or with certain movements or activites? This is a huge win and should be seen as such!! However most of us during the rehabilitation process see this as a negative because we aren't at the end of the process!!!

A positive outlook always speeds up the recovery process!!!

25/05/2020

✅ MONDAY MOTIVATION!! ✅

“The doctor of the future will give no medicine, but will interest his patient in the care of the human frame, in diet and in the cause and prevention of disease.” - Thomas Edison

Doing just 30mins of moderate intensity exercise (working up a sweat) a day, can provide you with numerous health benefits!!! Ask you biokineticist how today!!!

!!!

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