Ronel de Kock Fisioterapeute

04/08/2025

14/07/2025

🧠 Too Much Screen Time?

School holidays often mean more time on devices. But slouching over screens can lead to a lack of movement, back pain and fatigue.

💡Physios can:
✅ Recommend stretching routines
✅ Guide kids through movement breaks

Let’s protect little bodies from big problems!

www.saphysio.co.za

14/07/2025

Ankles and Knees Under Pressure

🏉 Ankles and knees take a pounding on the pitch. Prevent sprains and ligament injuries with balance and agility work.
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
Repeat 2–3 times a week as part of warm-ups or conditioning.

06/06/2025

🧊❄️ Top 5 Physio Tips for Winter! 🧣🧘‍♂️
As the temperature drops, our bodies often feel the chill too — stiff joints, less movement, and more aches and pains.

👉 Follow along this week as we share 5 physiotherapy tips to help you stay active and healthy this winter!

✅ Day 5: Listen to Your Body
5️⃣ Listen to Your Body

🦴 Cold weather can trigger joint stiffness or worsen chronic pain (especially in arthritis or old injuries).

💡 Don’t ignore discomfort!
🔁 Rest, modify your activity, and check in with your physiotherapist if something feels off.

Physios can:
✔️ Help you adapt your routine
✔️ Offer safe treatment for winter aches
✔️ Keep you moving — pain-free!

Early intervention is key to staying mobile this season.

06/06/2025

🧊❄️ Top 5 Physio Tips for Winter! 🧣🧘‍♂️
As the temperature drops, our bodies often feel the chill too — stiff joints, less movement, and more aches and pains.

👉 Follow along this week as we share 5 physiotherapy tips to help you stay active and healthy this winter!

✅ Day 4: Layer Up Smartly
4️⃣ Layer Up Smartly

🧣 Dressing in layers helps your body stay warm and your muscles stay relaxed and ready to move.

Wear:
✔️ Breathable base layer
✔️ Insulating middle layer
✔️ Waterproof outer layer if needed

⚠️ Cold muscles are more prone to injury — keep them warm before, during, and after activity.

🚶‍♀️ Whether you're walking, working outdoors, or doing errands — dress for success (and safety)!

06/06/2025

🧊❄️ Top 5 Physio Tips for Winter! 🧣🧘‍♂️
As the temperature drops, our bodies often feel the chill too — stiff joints, less movement, and more aches and pains.

👉 Follow along this week as we share 5 physiotherapy tips to help you stay active and healthy this winter!

3️⃣ Stay Hydrated

💧 Just because it’s cold doesn’t mean your body doesn’t need water!

Dehydration can cause muscle cramps, joint stiffness, and fatigue — even in winter.

✅ Keep a water bottle nearby
✅ Add lemon, cucumber, or rooibos for flavour
✅ Drink before, during, and after movement

🥤 Your body still sweats — you just don’t notice it as much in the cold!

Ask your physio how hydration supports joint health and recovery.

06/06/2025

🧊❄️ Top 5 Physio Tips for Winter! 🧣🧘‍♂️
As the temperature drops, our bodies often feel the chill too — stiff joints, less movement, and more aches and pains.

👉 Follow along this week as we share 5 physiotherapy tips to help you stay active and healthy this winter!

2️⃣ Make Movement Part of Your Routine

🕒 When it’s cold and dark, it’s easy to skip exercise — but consistency is key for healthy joints and muscles!

💡 Tip: Schedule movement like a meeting. Even 10–15 minutes daily can improve mobility, boost mood, and reduce winter stiffness.

🏠 Try:

Morning stretches while the kettle boils

Lunchtime walks around the office or house

Evening mobility exercises while watching TV

📅 Small, regular movement = big long-term results!

Need help creating a winter-friendly routine? Your physiotherapist can help you build one that fits your lifestyle.

06/06/2025

🧊❄️ Top 5 Physio Tips for Winter! 🧣🧘‍♂️
As the temperature drops, our bodies often feel the chill too — stiff joints, less movement, and more aches and pains.

👉 Follow along this week as we share 5 physiotherapy tips to help you stay active and healthy this winter!

1️⃣ Keep Moving – Indoors or Out
Don’t hibernate! 🐻
Gentle stretching, brisk walks, or simple home workouts help keep your joints mobile and muscles strong — even in colder weather.

✨ Just 10–15 minutes of daily movement can improve circulation, reduce stiffness, and boost your mood!

✅ Tip: Try a morning stretch routine or take the stairs instead of the lift — every bit counts!

👣 Your physiotherapist can guide you with a personalised winter movement plan.
www.saphysio.co.za

31/05/2025

🌍🚭 World No To***co Day | 31 May
Breathe Better. Move Better. Live Better.

As physiotherapists, we see firsthand how to***co affects your lungs, heart, and muscles — limiting your ability to move, exercise, and enjoy life to the fullest.

💨 Smoking reduces lung capacity.
💔 It weakens your heart and circulation.
🦵 It slows healing and affects muscle strength.

The good news? It’s never too late to quit.
Physiotherapists can support your journey with:
✅ Breathing exercises
✅ Cardiopulmonary rehabilitation
As physiotherapists, we see firsthand how to***co affects your lungs, heart, and muscles, limiting your ability to move, exercise, and enjoy life to the full.

Quit today — for your lungs, your life, and your movement.