Andries Lodder biokineticist in Fourways
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Diverse Spectrum of Vascular Disease

Posted on March 18th, 2024 by Andries Lodder

By Kiara Fitzhenry  

Vascular disease, also known as vasculopathy, is an umbrella term for conditions that affect and damage your blood vessels. These blood vessels are important as they carry nutrient- and oxygen-rich blood to the body’s tissues, whilst removing metabolic waste. Vascular diseases include any condition that influences the circulatory system. Vascular diseases fall upon a diverse spectrum, impacting various systems within the body. They range from disorders of blood circulation, to conditions affecting the arteries, veins and lymph vessels, and can all vary in severity.

Types of vascular diseases:

  • Peripheral artery disease
  • Varicose veins 
  • Aneurysm
  • Carotid artery stenosis 
  • Raynaud syndrome 
  • Atherosclerosis
  • Blood clots 
  • Coronary artery disease 
  • Chronic venous insufficiency 

Peripheral artery disease (PAD)

Peripheral arteries refer to all arteries in your body, except for the heart (coronary arteries). Plaque from the deposition of cholesterol and fat may accumulate within peripheral arteries, causing them to narrow and harden. This is known as atherosclerosis, and it results in reduced blood flow through the arteries. PAD may result in symptoms such as pain, aching and cramping in the legs, lower limb discolouration, and numb or weak legs.

Varicose veins

Varicose veins are thin, purple veins that can be seen just below the skin. They occur as a result of damaged or weakened blood vessel valves and vein walls. Valves in blood vessels prevent backward flow however, when they are damaged, blood pools and flows in the wrong direction – leading to the appearance of varicose veins. 

Atherosclerosis

Atherosclerosis occurs due to the build-up of plaque – a substance composed of fat, cholesterol, and blood cells – within the blood vessels. This plaque build-up results in the narrowing of the arteries. Narrowed arteries results in reduced blood flow, and thus reduces the delivery of oxygen- and nutrient-rich blood to the tissues and organs. Risk factors for the development of atherosclerosis include a poor diet, sedentary behaviour and lack of exercise, as well as genetics. Atherosclerosis however can be prevented or delayed by engaging in regular exercise and by following a healthy diet and lifestyle.

Treatment

Vascular diseases fall upon a diverse spectrum and therefore treatment options depend on the specific condition. However, treatment may include medications, changes in one’s lifestyle, and in severe cases may include surgery. Following a regular exercise routine, as well as a healthy, nutrient-rich diet may reduce one’s vascular disease risk profile and prevent or delay the onset of vascular diseases. 

If you require any advice on creating a personalized exercise program to reduce your vascular disease risk profile, please do not hesitate to contact us!

The Pathway to Wellness: Impact of Exercise on Vascular Diseases

Posted on March 18th, 2024 by Andries Lodder

by Jana van Jaarsveld

Introduction

In the intricate landscape of vascular diseases, inflammation emerges as a key player, orchestrating the pathogenesis and progression of conditions like atherosclerosis, peripheral artery disease (PAD), and stroke. However, amidst the ominous shadow cast by inflammation, a beacon of hope shines bright: EXERCISE.

In this article, we explore the pivotal role of inflammation in vascular diseases and the transformative impact of exercise in mitigating its deleterious effects, offering a pathway to enhanced vascular health and overall well-being.

The Impact of Exercise on Inflammation and Vascular Health:

Exercise, long celebrated for its myriad health benefits, emerges as a potent antidote to inflammation in vascular diseases. Regular physical activity exerts anti-inflammatory effects, dampening the systemic inflammatory response and mitigating endothelial dysfunction. Through mechanisms involving the release of anti-inflammatory cytokines, modulation of immune cell activity, and enhancement of endothelial function, exercise serves as a powerful tool in combating the inflammatory cascade that underlies vascular pathology.
Studies have consistently demonstrated the beneficial effects of exercise in reducing markers of inflammation and improving vascular function in individuals with vascular diseases. Whether through aerobic exercise, resistance training, or a combination of both, physical activity confers protective effects against vascular inflammation, attenuating the risk of adverse cardiovascular events and enhancing overall vascular health.

Practical Implications and Recommendations:

Incorporating regular exercise into the management of vascular diseases holds immense therapeutic potential. From structured exercise programs supervised by healthcare professionals to lifestyle interventions promoting increased physical activity, there are myriad opportunities to harness the benefits of exercise in combating inflammation and enhancing vascular health.
For individuals with vascular diseases, personalized exercise prescriptions tailored to individual needs and capabilities offer a safe and effective means of leveraging exercise as a therapeutic intervention. Moreover, fostering a culture of physical activity within communities and healthcare settings can promote widespread adoption of exercise as a cornerstone of vascular disease management and prevention.

Conclusion:

In the intricate interplay between inflammation and vascular diseases, exercise emerges as a powerful ally, offering a pathway to wellness through its anti-inflammatory effects and beneficial impact on vascular health. By embracing the transformative potential of exercise, we can not only mitigate the deleterious effects of inflammation but also empower individuals to take control of their vascular health and embark on a journey towards enhanced well-being. Please feel free to contact us via our website or visit our social media platforms for more information.

Vascular health and Mental wellbeing

Posted on March 18th, 2024 by Andries Lodder

By: Gcina Gumede

Cardiovascular diseases are the leading cause of death in many parts of the world affecting both the old and the young. Mental illness is also a major contributor to the burden of disease around the world. Research has made links on how vascular health could possibly affect mental wellbeing and visa verse.

Vascular health

Vascular health refers to the well-being of your blood vessels, including arteries, veins, and capillaries. Your blood vessels need to have the ability to constrict and dilate according to the changes in your body so that your blood pressure stays within the normal range of 120/80 mmHg.

Patients that suffer from mental diseases have shown a higher prevalence of developing cardiovascular diseases. And also the other way round, people suffering from cardiovascular diseases are more likely to develop a mental health illness. These two conditions are linked by pathophysiological factors that may possible induce one another.

The Link between Vascular system and mental health

Mental health disorders are associated with the dysfunction of the autonomic nervous system(ANS). The ANS is a division of the peripheral nervous system that controls involuntary bodily functions, such as heart rate, digestion, respiratory rate, pupillary response, and other automatic processes. It works to maintain internal homeostasis and regulate bodily functions without conscious effort.

A dysregulation in the ANS (especially where the Sympathetic nervous system is favoured) may lead to hypertension. This leaves the blood vessels exposed to increased pressure over time. The increased force of blood against the walls of the arteries can cause various structural and functional changes, leading to complications.

The brain relies on a well-functioning vascular system to receive a constant supply of oxygen and nutrients essential for optimal cognitive function. Disruption in blood flow happens via several mechanisms:

  • Stroke and Cognitive Impairment: Strokes, which result from disruptions in blood flow to the brain, can lead to various cognitive impairments depending on the affected brain regions. 
  • Microvascular Changes:. Chronic vascular issues may lead to microvascular changes, contributing to cognitive decline and an increased risk of conditions like vascular dementia.
  • Hypertension and Mental Health: Hypertension (high blood pressure) has been linked to an increased risk of cognitive decline and dementia. The exact mechanisms are not fully understood, but it is believed that hypertension may contribute to structural changes in the brain and impact neurotransmitter systems.
  • Inflammation and Oxidative Stress: Vascular dysfunction can contribute to inflammation and oxidative stress, processes that are implicated in various mental health conditions..
  • Endothelial Dysfunction: Endothelial cells line blood vessels and play a crucial role in regulating vascular health. Dysfunction of these cells, often seen in conditions like atherosclerosis, can negatively impact blood vessel function, contributing to impaired cerebral blood flow and increased risk of cognitive decline.

Exercise and vascular health

Regular exercise provides numerous benefits for vascular health. It promotes the dilation and flexibility of blood vessels, enhancing blood flow and reducing the risk of atherosclerosis. Exercise helps lower blood pressure, improve cholesterol levels, and maintain a healthy body weight, all of which contribute to optimal vascular function. 

Physical activity also stimulates the production of nitric oxide, a molecule that relaxes blood vessels, supports endothelial function, and reduces inflammation. Additionally, exercise enhances overall cardiovascular fitness, leading to improved heart function and efficiency. These combined effects contribute to a healthier vascular system, reducing the risk of cardiovascular diseases and promoting overall well-being.

Please free to contact us if you have any questions and we will be more than happy to assist you.

Upper Body Injuries in Young Athletes

Posted on February 5th, 2024 by Andries Lodder

By Kiara Fitzhenry

As our young athletes dive headfirst into their respective sports, it’s important to acknowledge the unique challenges they face on their journey to athletic excellence. One aspect that often goes under the radar is the prevalence of upper body injuries. Understanding these injuries is the first step towards prevention and proper management. Young athletes are more prone to injuries for a number of reasons. This is mainly due to their physical and developmental characteristics. A few factors that contribute to their increased vulnerability to injuries include:

  1. Playful Nature: Children are naturally curious and enjoy exploring their surroundings. Their playful nature can sometimes lead to risky behaviours and situations, increasing the chances of accidents.
  2. Lack of Experience: Children are often less experienced and skilled in various physical activities in comparison to adults. Lack of experience can lead to poor judgment, improper technique, and a higher risk of accidents.
  3. Growth and Development: Children undergo rapid physical growth and development. Their bones, muscles, and ligaments are still developing and thus may be more vulnerable to injury due to uneven growth rates. 
  4. Incomplete Bone Development: Young athletes’ bones are not fully developed, and the growth plates at the ends of their long bones are more vulnerable to injury. Growth plate injuries can affect bone growth and development.
  5. Less Developed Muscular Support: Children may have less developed muscular strength and endurance compared to adults. Muscles play a crucial role in supporting joints and bones, and weaker muscles can contribute to an increased risk of injuries. It is therefore important to ensure your child is exposed to a wide variety of activities to reduce their risk of suffering from an overuse injury. 
  6. Motor Skills Development: Young athletes are still refining their motor skills and coordination. Their movements may be less controlled and precise, increasing the likelihood of accidents and injuries during physical activities and exercise.

ACUTE vs CHRONIC INJURIES

Young athletes may suffer from either sudden (acute) injuries, or overuse (chronic) injuries. Acute injuries occur from falls, twists, hits or collisions. Chronic injuries typically result from repetitive movements that are done excessively without adequate recovery time.

COMMON UPPER BODY INJURIES IN YOUNG ATHLETES

Common injuries seen in young athletes vary depending on the sport and the specific physical demands that are placed on the upper body. Despite this, there are a number of upper body injuries that are more common across different sports. These include:

  • Wrist and hand injuries – such as fractures and sprains resulting from falls or direct impact. Gymnasts and athletes involved in sports with high-impact landings are susceptible to wrist injuries.
  • Elbow injuries – such as Golfer’s and Tennis elbow, as well as Little League elbow – all resulting from excessive repetitive use and improper technique (especially when throwing). 
  • Shoulder injuries – including rotator cuff injuries and shoulder dislocations. These occur as a result of either direct impact, such as from a tackle, or from overuse.

INJURY PREVENTION

Preventing such injuries in young athletes involves a combination of proper athlete preparation, supervision, and education. Tips to reduce the likelihood of upper body injuries include:

  • Ensuring the young athlete engages in a proper warm-up and cool-down. The warm-up helps improve mobility, blood flow and range of motion. An adequate cool-down also aids in recovery, reducing the risk of suffering from an overuse injury.
  • Encourage the use of appropriate protective equipment and sports gear. 
  • Provide proper coaching and guidance to ensure the athletes use the correct technique and skill.
  • Strengthen appropriate musculature to provide adequate stability and promote suitable joint range of motion under the guidance of a Biokineticist.
  • Allow for adequate rest and recovery time.
  • Promote proper hydration and nutrition before, during and after activities.
  • Educate the young athlete on injury prevention and management.
  • Encourage age-appropriate activities and avoid early specialisation.
  • Addressing muscular imbalances through individually tailored Biokinetic sessions.

TREATMENT

The correct treatment and management of upper body injuries in young athletes is essential. It allows them to return to activities as soon as possible and to prevent any further complications later on. Treating injuries in young athletes requires a careful and comprehensive approach to ensure proper recovery.

Following the initial recovery period, appropriate exercises are encouraged to promote adequate range of motion and to re-establish strength. Encouraging our young athletes to communicate openly about any discomfort or pain is vital. We need to foster an environment that prioritises their well-being, ensuring that they can continue to follow their passions while staying injury-free.

CONCLUSION

Regular physical activity is crucial for children. It promotes overall physical health, strengthens muscles and bones, enhances cardiovascular fitness, and aids development. The growth in the use of digital devices – such as phones, tablets, and computers – however, has led to an increase in screen time for many children. Excessive screen time is often associated with sedentary activities. This contributes to a more inactive lifestyle and poor posture. These can lead to injuries and muscular imbalances. Reduced activity levels may contribute to poor strength and muscle tone, and thus children should not be stopped from participating in physical activity. 

A large number of injuries can be prevented by following the correct safety measures and remaining proactive. This helps allow your child to stay participating in physical activities. It is essential for young athletes to follow a structured rehabilitation plan after suffering from an injury. This is important to ensure proper recovery and to minimize the risk of long-term consequences. 

If you require any advice for injury prevention and rehabilitation for young athletes, please do not hesitate to contact us.

Common lower limb injuries in young athletes

Posted on February 5th, 2024 by Andries Lodder

BY: Gcina Gumede

Lower limb injuries in young athletes

Millions of kids across the globe are involved in youth sporting activities. It is a way for them to grow up fit and build friendships. Unfortunately, lower limb injuries are a common thing in sports and young athletes are prone to several sport related injuries.

Sport related injuries can halt a young athlete’s participation for week, months, or even up to a year depending on the severity of the injury. Although there is no full proof prevention method for injuries, understanding the needs of the sport that the young athletes are participating in can assist in preparing the athlete’s body for the sport.

Children are more prone to injuries because their bodies have not fully matured yet. They still have open growth plates (areas of weakness), their muscle, tendon, and ligaments are not as strong as those of adults which puts them at a higher risk of suffering from injury. Their coordination and balance are also still developing which can lead to instability, falls and other accidents. 

Lower limb injuries in young athletes can be divided into two categories: acute injuries and overuse injuries. The knee joints the most injured joint in the lower limb of young athletes.

Acute injuries

Acute injuries are ones that happen suddenly. It could be from landing awkwardly, colliding with another athlete or from a sudden movement. They might lead to a ligament sprain or tear, a muscle strain or tear, a concussion or even breaking of a bone depending on the level of impact. 

  • Sprains and Strains: Sprains involve the stretching or tearing of ligaments, which connect bones to each other. Strains involve the stretching or tearing of muscles or tendons, which connect muscles to bone
  • Fractures: Broken bones can occur due to impact, falls, or overuse. Growth plate fractures are of particular concern in youth athletes as they can affect bone development.
  • Meniscus Tears: Tears in the meniscus, the cartilage in the knee, can occur due to twisting or direct impact.
  • ACL Tears: Anterior Cruciate Ligament (ACL) tears are more common in sports involving sudden stops, changes in direction, or jumping.
  • Meniscus Tears: Tears in the meniscus, the cartilage in the knee, can occur due to twisting or direct impact.

In an event of the unfortunate event of an acute injury, it is important to seek medical attention immediately in order to get a clear diagnosis.

Overuse injuries

Overuse injuries, also known as repetitive strain injuries or cumulative trauma disorders, occur when a particular part of the body is subjected to repetitive stress or strain without sufficient time for recovery. They build over time until they get to a point where they hinder an athletes performance. These injuries are common in various activities and can affect muscles, tendons, ligaments, and other soft tissues.

Some common lower limb injuries include:

  • Tendonitis: Inflammation of a tendon, which connects muscle to bone. Common types include Achilles tendonitis
  • Stress fracture: Microscopic cracks in bones caused by repetitive stress. These are common in runners and athletes involved in high-impact sports.
  • Shin splints: Often caused by overuse or excessive strain on the shinbone and the tissues attaching the shinbone to the muscles surrounding it.
  • Osgood Schlatter’s: Primarily affects adolescents, especially those who are physically active, particularly in sports that involve running and jumping. It typically occurs during a growth spurt, when the bones, muscles, and tendons are rapidly developing. For instance, the bones of the individual could be growing at a faster rate than that of the muscles; this could cause the individual to be in a constant state of pain during activity. It is important for the young athlete to develop their muscles to counteract this condition and manage their load.

If overuse injuries are suspected, it’s important to seek medical attention. Rest, ice, compression, and elevation (R.I.C.E.) can be initial measures to manage pain, but professional evaluation may be necessary for a proper diagnosis and treatment plan.

To prevent injuries, youth athletes should incorporate the following strategies:

  • Proper Warm-Up and Cool Down: Always warm up before engaging in physical activity, and cool down afterward to help the muscles recover.
  • Gradual Progression: Increase the intensity, duration, or frequency of activities gradually to allow the body to adapt.
  • Cross-Training: Mix different types of exercises to reduce the strain on specific muscle groups and joints.
  • Proper Technique: Use proper form and technique during physical activities to reduce the risk of injury.
  • Rest and Recovery: Allow adequate time for rest and recovery between sessions. Listen to your body and address any signs of fatigue or discomfort promptly.
  • Strength Training: Include strength training exercises to improve the overall strength and stability of muscles and joints.

In summary, addressing lower limb injuries in young athletes requires a comprehensive approach focused on injury prevention, proper training, and early intervention. By fostering collaboration among coaches, parents, and healthcare professionals, we can mitigate the impact of these injuries. This will allow young athletes to pursue their sports with reduced risk and enhanced well-being.

Please free to contact if you have any question and we will be more than happy to assist you.

On Your Marks, Get Set, Go… Understanding and Preventing Traumatic and Non-Traumatic Injuries

Posted on January 25th, 2024 by Andries Lodder

by Jana van Jaarsveld

Introduction

In the world of youth sports, the exhilaration of competition often comes hand in hand with the risk of injuries. Sports injuries vary in how they happen, how they appear, and how they should be treated. Sport injury can be defined as “damage to the body’s tissues resulting from sports or exercise.” However, from traumatic incidents to non-traumatic strains, understanding the types of injuries young athletes face is crucial. This article explores the common occurrences of traumatic and non-traumatic injuries in young athletes and provides insights into effective prevention strategies.

Traumatic Injuries:

Several studies confirm that sprains are among the most common injuries in young athletes.

However, these injuries are often associated with traumatic mechanisms. Which are linked to joint stiffness and abnormal movement mechanics during the growth phase. Concerns have been raised about the quality of playing fields, inadequate protective equipment, and insufficient supervision in school sports. These factors may contribute to the traumatic nature of injuries in young athletes.


Can growth impact the occurrence of injuries?

The transient reduction in crucial motor performance during the peak growth phase could potentially contribute to a surge in traumatic injuries. Furthermore, a decline in bone mineral density prior to reaching peak height velocity (PHV) has been observed to be associated with an increased incidence of acute fracture episodes.

Non-Traumatic Injuries or overuse injuries:

Physical activity is essential for normal growth in children. However, when the intensity or volume of activity becomes excessive in a short period, it can lead to tissue breakdown and overuse injuries. This emphasize that younger generations are doing too intense, repetitive and specialized training for their body’s. Common overuse injuries can include stress fractures, tendonitis, bursitis, apophysitis, and osteochondral injuries of the joint surface.

Osgood-Schlatter disease is a prevalent source of knee pain among growing adolescents. It involves inflammation in the region just below the knee, where the patellar tendon connects to the shinbone (tibia).

This condition typically arises during growth spurts, a phase marked by rapid changes in bones, muscles, tendons, and other structures. However, while engaging in physical activities, increases the risk due to additional stress on bones and muscles.

Risk Factors for Young Athletes:

  • Sport specialization at a young age.
  • Imbalance in strength or joint range of motion.
  • Anatomic malalignment.
  • Improper footwear.
  • Pre-existing conditions.
  • Growth cartilage, which is less resistant to repetitive microtrauma.
  • Intense, repetitive training during periods of growth.

How to prevent overuse injuries?

Preventing overuse injuries in young athletes involves a combination of strategies addressing training, biomechanics, recovery, and overall health.  Some key preventative measures to consider is:

  • Encourage young athletes to participate in a variety of sports.
  • Emphasize a well-rounded training program that includes strength, flexibility, and aerobic conditioning.
  • Ensure adequate rest between training sessions and allow for proper recovery time.
  • Gradually increase the intensity, duration, and frequency of training.
  • Emphasize proper technique and biomechanics during training and sports activities.
  • Promote a healthy lifestyle, including proper nutrition and adequate hydration.
  • Tailor training programs to the age and developmental stage of the athlete.

Conclusion

By recognizing the distinct challenges posed by traumatic and non-traumatic injuries, and implementing proactive prevention strategies, we can create a safer environment for young athletes to thrive. Consult with a biokineticist to create a customised plan that suits your childs needs and goals. Please feel free to contact us on social media or on our website.

Shoulder Injury Rehab and Prevention for Bowls  

Posted on November 10th, 2023 by Andries Lodder

By Marco Mons

Shoulder injuries in bowls players often result from the repetitive and precise nature of the sport, where accurate throwing and consistent arm movements are crucial. Two of the most prevalent shoulder injuries in this group are rotator cuff injuries and impingement syndrome. Rotator cuff injuries, such as tendinitis or tears, can occur due to overuse and the demands of consistently raising the arm during play. On the other hand, impingement syndrome may develop when the rotator cuff tendons become pinched between the bones in the shoulder, leading to inflammation and pain. Shoulder injury rehab and prevention, through targeted exercise programs, are essential to prevent and manage these injuries among bowls players.

Rehabilitation for shoulder injuries typically involves a combination of exercises, stretches, and lifestyle adjustments. Biokinetics is a field that focuses on improving physical function and quality of life through movement and exercise. To rehabilitate a shoulder injury effectively and prevent future problems, consider the following strategies: 

Proper Assessment:

The first step in rehabilitation is to consult with a healthcare professional who can assess the extent and nature of your shoulder injury. A comprehensive evaluation will help determine the specific exercises and treatment plan you need.

Rest and Immobilization:

Some shoulder injuries may require a period of rest and immobilization to allow for healing. This might involve wearing a sling or brace to limit movement while the injury heals.

Exercise:

Under the guidance of a biokineticist, perform a series of exercises designed to strengthen the muscles surrounding the shoulder joint. These exercises help restore mobility, stability, and strength to the injured area. Common exercises may include rotator cuff exercises, scapular stabilization exercises, and range of motion exercises.

Stretching and Flexibility:

Maintaining good shoulder flexibility is essential for preventing future injuries. Stretching exercises help improve range of motion, reduce muscle tension, and increase blood flow to the area. Regular stretching should be a part of your daily routine.

Posture and Ergonomics:

Poor posture and ergonomics can contribute to shoulder problems. Pay attention to your sitting and standing posture and make ergonomic adjustments to your workspace if necessary.

Functional Movement Training:

Biokineticists often use functional movement training to help you regain the ability to perform everyday tasks without pain or discomfort. This involves mimicking daily activities through exercises to ensure a smooth transition back to normal life.

Gradual Return to Activity:

After your shoulder injury has healed, it’s crucial to ease back into your regular activities gradually. Rushing can lead to re-injury, therefore, our biokineticists can provide guidance on the appropriate pace of your return to sports, work, or daily life.

Regular Maintenance:

To prevent future shoulder injuries, continue with a maintenance program that includes regular exercise, stretching, and strength training. Consistency is key to maintaining shoulder health.

Lifestyle Adjustments:

Assess your habits that might contribute to shoulder injuries. Factors such as overuse, repetitive motions, and improper lifting techniques can be modified to reduce the risk of future injuries.

In conclusion, shoulder injuries can be painful and disruptive to your daily life. However, with the correct approach to rehabilitation and a focus on prevention, you can regain strength and mobility while reducing the risk of future injuries. Biokinetics offers a holistic and science-based approach to shoulder health, making it an essential component of your recovery and wellness journey. Consult with a biokineticist to create a customised plan that suits your needs and goals.

Please feel free to contact us on social media or on our website.

Common Lawn Bowls Hip Injuries

Posted on November 10th, 2023 by Andries Lodder

BY: Gcina Gumede

With the repetitive movements of lawn bowls, many players suffer from lower limb niggles, including the hip. The repetitive movements overload the hip joint causing it to take a lot of strain that can cause the individual pain making it harder for them to play their best game. The number of times bowl players bend squat, bend, and flick their wrist overstrain the joint of the body.

Hip injuries in lawn bowls often result from overuse, poor technique, falls or your body not having enough strength to handle the repetitive nature of the sport. Anatomically, these injuries can come several ways and may be limiting to your game due to the pain they may cause.

Here some common injuries associated with lawn bowls:

  • Strains and Sprains: Overusing the hip muscles and tendons can lead to strains and sprains. This can happen if you are not conditioning your muscles properly or if you suddenly increase the intensity of your play. To prevent strains and sprains, it’s essential to warm up before playing, maintain good physical condition, and avoid overexertion.
  • Labral Tears: The acetabular labrum is a ring of cartilage that lines the hip socket. Over time, repetitive movements in lawn bowls can lead to labral tears. These tears can be painful and may require medical attention. Proper technique, avoiding excessive twisting and bending of the hip, and maintaining hip strength can help reduce the risk of labral tears.
  • Falls and Fractures: Lawn bowls is typically played on a grass surface, which can become slippery, especially when wet. A common hip injury resulting from a fall is a hip fracture, which is a serious injury, especially for older individuals. To prevent falls and fractures, always wear proper, non-slip footwear, be cautious when the green is wet, and consider using walking aids if necessary.
  • Bursitis: Hip bursitis is the inflammation of the bursa sac that cushions the hip joint. This condition can be caused by repetitive movements and overuse of the hip joint. To prevent hip bursitis, it’s important to use proper technique and avoid excessive stress on the hip.
  • Tendonitis: Inflammation of the tendons in the hip can also occur due to repetitive movements. Adequate warm-up and cool-down routines, along with proper stretching, can help prevent tendonitis.

Avoiding hip injuries comes with good hip mobility, adequate strength and proper technique for the sport. It is is also important to ensure that you warm-up sufficiently; this will make the muscles supple for lunging and squatting movements during play, therefore, decreasing the likeliness of sustaining an injury.

If you experience hip pain or discomfort while playing lawn bowls, it’s essential to consult with a healthcare professional, such as a physiotherapist, biokineticist or orthopedic specialist, for a proper diagnosis and treatment plan. They can provide guidance on managing your injury and help you make any necessary adjustments to your technique or equipment to prevent further hip injuries. Additionally, following a well-rounded fitness routine that includes hip-strengthening exercises can reduce the risk of hip injuries in lawn bowls and improve overall performance.

Please feel free to contact us on social media or on our website, should you require any assistance.

Avoiding Back Injuries in Lawn Bowling: Tips for a Pain-Free Game

Posted on November 10th, 2023 by Andries Lodder

by Jana van Jaarsveld

Introduction

Lawn bowling is a relaxing and enjoyable sport that’s popular among people of all ages. However, like any physical activity, it’s important to be mindful of the risk of back injuries. In this article, we’ll explore common causes of back injuries during lawn bowling and offer tips on how to prevent them, so you can continue to enjoy the game pain-free.

Understanding the Mechanics

Before we delve into prevention, let’s take a moment to understand how back injuries can occur in lawn bowling. The game involves bending, twisting, and repetitive motions, which can put strain on your back.

How to Prevent Back Injuries

  • Warm Up and Stretch: It’s essential to start with a proper warm-up routine. Stretch your back, legs, and arms to loosen up your muscles and increase flexibility.
  • Maintain Good Posture: Maintaining proper posture is crucial during lawn bowling. Keep your back straight and your core engaged while you bowl.
  • Choose the Right Bowl: Make sure you use the right weight and size. Opt for a bowl that you can comfortably hold and deliver without straining your back.
  • Balance and Footwork: Ensure a balanced stance when delivering the bowl. Distribute your weight evenly on both legs, which can reduce the stress on your lower back.
  • Rotate Your Hips: When releasing the bowl, focus on rotating your hips rather than relying solely on your upper body. This will distribute the force more evenly and reduce the strain on your back.

Treatment and conditioning

Regularly participating in exercises that strengthen your core and back muscles can help prevent injuries. A strong core provides stability and support for your back during lawn bowling.

If experience stiffness or pain during playing try these exercises:

Cobra Stretch or Back Extension Stretch

Lie on your stomach.
Place your hands underneath your shoulders.
Squeeze your elbows in toward your rib cage throughout the whole movement.
Press the top of your feet down into the floor and engage your quads so the knee caps lift off the floor.
Engage your abdominals so that the pubic bone presses down to the floor.
And then engage your back muscles to lift up into extension.
Slide your shoulder blades down your back and make sure you keep elbows and shoulders down.
Slide your shoulder blades down your back, and then push off the floor into the Cobra position.
Remember to keep your elbows close to your rib cage and your shoulder blades down.

Low Plank on Knees

Lie down on a mat on your front.
Lift your chest up off the floor using your forearms.
Lift your hips up, keeping your knees on the floor.
You should have a straight line from your knees to your shoulders.
Keep your shoulders strong and do not sink down at the hips or the chest.
Hold this position.
Relax and return to the starting position.

Bird dog

Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
Tighten the abdominal core muscles.
Extend the opposite leg and the opposite arm simultaneously, making sure your maintain good control in your torso.
Do not allow your body or hips to rotate.
Repeat on the other side.

Superman

Lie on your front and extend your arms straight out in front of you.
Simultaneously lift and lengthen your arms and legs.
Hold for a moment and then return to the starting position.

Conclusion

Lawn bowling is a delightful pastime, and with the right precautions, you can prevent back injuries and enjoy the game for years to come.

By understanding the mechanics, maintaining proper form, and prioritizing your health, you can roll those bowls down the green without worrying about back pain.

So, lace up your shoes, grab your bowls, and keep rolling, pain-free! Please feel free to contact via our website or on our social media.

Swing Freely: How Hip Mobility Enhances Your Padel Game

Posted on November 2nd, 2023 by Andries Lodder

By: Gcina Gumede

How well our hips move during a game of padel is something a majority of us do not think about. With Padel growing exponentially around the world it is important to know what factors may be limiting to your games potential and what may put you at risk of injuring yourself. Poor hip mobility could be one of these things for you.

Padel is a multidirectional sport that requires a lot of short bursts of acceleration and slowing down, pivoting, and twisting. Having good hip mobility allows you to meet the demands of this game slightly easier. The importance of maintaining excellent hip mobility in padel cannot be overstated for several compelling reasons.

These are some of the notable benefits of having healthy and mobile hips:

  • Range of Motion (ROM): Adequate hip mobility allows athletes to achieve a full range of motion in their lower body movements. This is critical for when you are lunging for a shot, back paddling or shuffling across the court. A greater ROM enables more efficient and powerful movements.
  • Power Generation: Hip mobility is directly linked to the ability to generate power and explosiveness. Many athletic movements, such as sprinting, jumping, and changing direction, rely on the hips as the primary power source. Well-mobilised hips enable us to generate more force.
  • Balance and Stability: Good hip mobility contributes to balance and stability. We can maintain our balance better when their hips can move freely and independently. This is particularly important in sports where balance and stability are crucial, such as padel.
  • Injury Prevention: Limited hip mobility can lead to compensatory movements, which can place excessive stress on other joints and muscles. This can increase the risk of overuse injuries, such as knee or lower back pain. Proper hip mobility helps distribute the load more evenly and reduce the risk of injury.
  • Agility and Speed: Hip mobility is vital for agility and speed. Athletes need to change direction quickly, pivot, and make lateral movements. Adequate hip mobility allows them to do these movements with ease, making them more effective and responsive in their sport.
  • Muscle Balance: Good hip mobility helps maintain muscle balance. When the hips are mobile and functional, it prevents the dominance of certain muscle groups over others. Muscle imbalances can lead to poor posture and performance issues.
  • Technique and Form: In many sports, proper technique and form are key to success. Athletes with good hip mobility are better able to maintain the correct body positions and perform movements with precision

Furthermore, the body is a kinetic chain and weakness at one point can force other parts of the chain to compensate for that weakness. With the demands of padel you put your lower back at risk of injury because you end up rotating with your back when your hips are supposed to be doing the rotation. You may also put yourself at risk of injuring your shoulder if you have poor hip mobility. Over reaching for a shot that puts your arm in a vulnerable position may lead to a rotator cuff tear of even a dislocation.

How to know whether you have limited hip mobility or not:

Sit on the edge of a high bed a surface. While sitting on the edge grab one knee and pull it towards your chest. Fall backwards and lay on the bed. If your opposite leg hangs above the bed line when it is completely relaxed, then that is an indication of tight hip flexors which limits hip mobility.

Credit: https://www.evolveflg.com/articles/muscle-tightness-stretching

Also in this same position. Position your leg at the 6 hour position, rotate your leg clockwise and then anticlockwise. The aim is to reach at least  5:30 and 6:30, respectively. If you struggle to get pass these point, it may be an indication of hindered hip mobility.

How can you improve you hip mobility?

Treatment includes regular stretch of the gluteal, groin and upper leg regions. Strength training (see our Instagram post)  around the same regions is also important as it will assist in active range of motions of the hip.

These are some corrective stretches that can be performed:

Knee Hugs.

Figure of 4.

Quadricep Stretch

Hamstring wall stretch.

Groin Stretch

90/90 hip rotation.

These stretches should be performed on a regular basis, preferably before playing a game of Padel and also afterwards. This will ensure that the hips are loose enough to perform at your best.

In conclusion, the dynamic world of padel demands players to be at the pinnacle of their physical abilities, and having supple, robust hips emerges as a cornerstone for success. Succeeding at this exciting sport is paved with the myriad benefits of hip mobility, from enhanced power and precision in your swings to a reduced risk of injuries. So, as you step onto the court, remember that your hips are not just a physical pivot but a key to unlocking your full potential in the thrilling game of padel. Embrace your mobile hips, and let them be your faithful companions on your quest for padel greatness.

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