Elza Botes Physiotherapy

15/07/2025

🏉Rugbyskouers moet versterk word om kontak te kan hanteer, veiliger te kan “tackle” en beserings te voorkom!
Hier is 3 oefeninge wat verseker ‘n verskil kan maak!🏉

https://elza-botes-physiotherapy.bookem.com

14/07/2025

🏉Ek sien tans heelwat rugbybeserings in my praktyk.
Daar is baie stremming op spelers se enkels en knieë op die rugbyveld! Spier- en ligamentbeserings kan voorkom word deur goeie opwarming, asook spesifieke balans, propriosepsie en behendigheidsoefeninge.

Try this 3-drill combo:
• Wobble board or BOSU ball standing for 2 minutes each leg
• Single-leg hops in a cross pattern (4-way hop)
• Lateral shuttle runs with quick changes in direction

Herhaal bogenoemde kombinasies 2-3 maal per week as deel van opwarming of kondisionering!💪🏻

https://elza-botes-physiotherapy.bookem.com

26/05/2025

🧠PhysioMyth vs. Fact! 🧠

❌ Myth: “Once the pain is gone, I don’t need physiotherapy anymore.”
✅ Fact: Pain relief is just the beginning — not the end!
✅Physiotherapy doesn’t just treat symptoms — it targets the cause. Continuing your rehab helps rebuild strength, restore full function, and prevent the pain from coming back.

Stick with the plan, even when you’re feeling better — your future self will thank you! 💪

https://elza-botes-physiotherapy.bookem.com

19/05/2025

💥 PhysioMyth vs. Fact! 💥

❌ Myth: “Physiotherapy is just massage and exercise.”
✅ Fact: Physiotherapy is so much more! 🙌

Physios are movement and health professionals who assess, diagnose, and treat a wide range of conditions — from sports injuries and chronic pain to neurological, respiratory, paediatrics, and pelvic health issues.

💡 Think: rehabilitation, prevention, education, hands-on techniques, and personalised care — all rolled into one profession!

https://elza-botes-physiotherapy.bookem.com

10/05/2025

🇿🇦 It’s Global Move for Health Day!
Today, South African physiotherapists are calling on YOU to get moving—for your health, your happiness, and your community.
Whether it’s a walk in your neighbourhood, a stretch at your desk, or dancing in your kitchen—every move matters!

Let’s take hands and build a healthier South Africa, one step at a time.
Because !

https://elza-botes-physiotherapy.bookem.com

08/05/2025

Het jy geweet? Slegs 30 minute se beweging per dag kan jou risiko vir hartsiektes, diabetes en depressie drasties verminder!
Your physiotherapist can help you move safely, especially if you have pain or a chronic condition.

Kontak ons deur op die volgende skakel te klik:

https://elza-botes-physiotherapy.bookem.com

We will help you “Feel better. Move better. Be better!”

21/04/2025

🧠 PhysioMyth vs. Fact! 🧠

❌ Myth: “No pain, no gain – pain during exercise means it's working.”
✅ Fact: Pain is a warning sign, not a badge of honour! 🚫

While mild discomfort with new exercises is normal, sharp or lingering pain could mean something’s wrong. Physios help you exercise safely and effectively – without pushing your body into harm.

Pain ≠ progress. Smart movement = sustainable results! 💪

https://elza-botes-physiotherapy.bookem.com

07/04/2025

⭐️Het jy geweet: geen doktersverwysing nodig om ‘n Fisioterapeut te besoek nie!⭐️

https://elza-botes-physiotherapy.bookem.com

31/03/2025

💡 PhysioMyth vs. Fact! 💡

❌ Myth: "If you have back pain, you should rest and avoid movement."

✅ Fact: Movement is medicine! 🚶‍♂️💪🏻Gentle activity and targeted exercises can actually help reduce pain and speed up recovery. Complete rest can sometimes make things worse by causing stiffness and weakness. If in doubt, consult a physio!
Elza Botes Physiotherapy
https://elza-botes-physiotherapy.bookem.com

13/03/2025

*Therapy Thursday*
Fisioterapie behandeling kan ‘n belangrike rol speel in die behandeling van Karpale Tonnelsindroom!
We’ll help you FEEL BETTER. MOVE BETTER. BE BETTER!!

06/03/2025

🔥 : Say Goodbye to Sciatica Pain! 🔥

‘n Skerp, brandende pyn wat af verwys in jou been, kan Senuweepyn wees - veroorsaak deur irritasie of kompressie van die Sciatiese senuwee.

✨ How can Physio help with sciatica?
🔹 Relieves nerve pressure & inflammation
🔹 Improves flexibility & strength
🔹 Corrects posture & movement patterns
🔹 Reduces pain & prevents future flare-ups

Moenie dat Sciatiese pyn jou terughou nie!
Fisioterapie behandeling kan help! ✅

03/03/2025

A great exercise to strengthen your core!!💪🏻 Elza Botes Physiotherapy

🏃‍♂️ : Strengthen Your Core & Lower Back! 🏃‍♀️

🔥 Exercise: Bird-Dog

A strong core is essential for good posture, spinal health, and injury prevention. The Bird-Dog exercise helps improve core stability, balance, and coordination.

✨ How to do it:
1️⃣ Start on all fours with hands under shoulders and knees under hips.
2️⃣ Engage your core and extend your right arm forward and left leg backward.
3️⃣ Keep your back straight—avoid arching or twisting.
4️⃣ Hold for 3-5 seconds, then return to the starting position.
5️⃣ Switch sides and repeat 10 reps per side, for 2-3 sets.

✅ Tips for best results:
✔ Keep movements slow and controlled—avoid rushing.
✔ Focus on keeping your hips level to prevent wobbling.
✔ Add a challenge by holding a light weight in your hand!

Try this for a stronger, pain-free back! 💙
✔ Add a challenge by holding a lightweight in your hand!