Shoulder Injury Rehab and Prevention for Bowls

Posted on November 10th, 2023 by Andries Lodder

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.

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

The Vital Role of Exercise for Autism

Posted on October 23rd, 2023 by Andries Lodder

By Marco Mons

Autism Spectrum Disorder (ASD) is a neurodevelopmental condition that affects communication, social interaction, and behavior. While there is no cure for autism, various therapies and interventions can significantly improve the quality of life for individuals with ASD. One often underestimated but essential component of a holistic approach to autism management is regular exercise. This article explores the importance of exercise for people with autism and its positive impact on physical and emotional well-being.

Physical Health Benefits

Regular exercise offers numerous physical health benefits for individuals with ASD. It helps improve cardiovascular health, strengthen muscles, and enhance overall physical fitness. Engaging in physical activities such as strength training, running, swimming, or playing sports can help individuals with autism maintain a healthy weight, which is essential for reducing the risk of obesity-related health issues.

Sensory Integration

Many individuals with autism experience sensory processing challenges. Exercise can play a crucial role in sensory integration by providing opportunities for sensory input and output. Activities like swinging, jumping on a trampoline, or using sensory-friendly exercise equipment can help individuals with autism regulate their sensory systems, reducing sensory overload and promoting a sense of calm.

Emotional Well-Being

Exercise has a positive impact on emotional well-being, and this is especially important for individuals with autism who may struggle with anxiety and mood disorders. Physical activity releases endorphins, which can help reduce stress and improve mood. Additionally, exercise provides a structured routine and can serve as a coping mechanism for managing anxiety and emotional challenges.

Social Interaction

Participating in group exercise activities, such as team sports or group fitness classes, can provide opportunities for individuals with autism to develop social skills and connect with peers who share similar interests. It can be a natural way to practice communication, cooperation, and teamwork.

In conclusion, exercise is a valuable tool in promoting the physical and emotional well-being of individuals with autism. It offers a range of benefits, including improved physical health, sensory integration, emotional well-being, and opportunities for social interaction. As part of a comprehensive autism management plan, regular exercise can contribute significantly to enhancing the overall quality of life for individuals on the autism spectrum. Encouraging and facilitating physical activity tailored to each individual’s needs and preferences should be a priority in the care and support of individuals with autism.

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

Celebrate Abilities: The Power of Exercise for Children with Cerebral Palsy

Posted on October 23rd, 2023 by Andries Lodder

By: Jana van Jaarsveld

Introduction

Cerebral Palsy (CP) is a neurological condition that affects muscle control and movement, often leading to physical disabilities. Although it can be challenging and while there is no cure for CP, the benefits of exercise and physical activity for children with this condition cannot be overstated. There are tons of activities for children of different levels of CP that can help them to stay healthy and active. Engaging in appropriate and supervised physical activities can improve mobility, strength, and overall well-being for children with CP. In this article, we will explore the importance of exercise for children with Cerebral Palsy and provide practical guidance on incorporating physical activity into their daily lives.

The Benefits of Exercise for Children with Cerebral Palsy

Improved Mobility

This can enhance a child’s ability to move and perform daily tasks.

Enhanced Independence

As they get stronger, they can become more independent in activities like dressing, feeding, and personal care.

Better Posture and Balance

Targeting specific muscle groups will improve posture and balance, reducing the risk of falls and injuries.

Increased Social Interaction

Engaging in group activities or therapy sessions can provide opportunities for socialisation and build self-confidence.

Emotional and Psychological Benefits

Exercise releases endorphins, which can improve mood and reduce stress and anxiety, benefiting children with CP both physically and emotionally.

IMPORTANCE OF STAYING PHYSICALLY ACTIVE

Due to high stress on their little bodies they tend to age prematurely. However, exercise and physical activity can help to reduce or stop the risk for prematurely aging.

Although exercising and staying healthy are not cures for cerebral palsy, they help the child avoid injuries and reduce the impact of associated disorders and illnesses.

Heart disease
High blood pressure
Obesity
Osteoporosis
Diabetes
Respiratory issues
Neurological problems

Tailoring Exercise Programs for Children with Cerebral Palsy

It’s essential to customise exercise programs to meet the individual needs of children with CP, as the severity and symptoms of the condition can vary widely. Here are some key considerations:

Consult with Healthcare Professionals

Before starting any exercise program, consult with a paediatrician or physical therapist who specialises in CP to assess the child’s specific needs and limitations.

Variety of Activities

Incorporate a variety of activities, such as stretching, strength training, and aerobic exercises, to target different aspects of physical health.

Adaptive Equipment

Depending on the child’s abilities, consider using adaptive equipment like wheelchairs, orthotics, or braces to facilitate safe and effective exercise.

Consistency is Key

Consistent, low-intensity exercise routines are often more beneficial than occasional high-intensity workouts. Encourage daily or weekly physical activity.

Safety First

Always prioritize safety by ensuring that exercises are performed under supervision and in a safe environment.

Conclusion

Exercise and physical activity play a crucial role in enhancing the quality of life for children with Cerebral Palsy. When tailored to their individual needs and abilities, regular exercise routines can lead to improved mobility, independence, and emotional well-being.

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

Vitality Wellness Day Killarney Country Club

Posted on October 20th, 2023 by Andries Lodder

Please join us at our Practice at Gym on 5th at Killarney Country Club on Saturday 18th November from 8am till 3pm for your Vitality Fitness and Health Assessment and earn up to 30 000 points. Please book to secure your time slot by clicking on hyperlink.

Vitality Wellness Day Killarney Country Club

Vitality Wellness Day Bryanston

Posted on October 20th, 2023 by Andries Lodder

Please join us at our Practice at The Campus in Bryanston on Friday 17th November from 8am till 3pm for your Vitality Fitness, Health and Nutrition Assessment and earn up to 31 000 points. Please book to secure your time slot by clicking on hyperlink.

DOWN SYNDROME AND EXERCISE

Posted on October 17th, 2023 by Andries Lodder

By: Gcina Gumede

Each cell in the human body has a nucleus that contains genetic material which is a code for inherited traits. Typically, the human nucleus contains 23 pairs (46 in total) of chromosomes with each parent donating one half of each pair, this makes up the genetic code of a human. In individuals with down syndrome, an error of cell division occurs when the sperm and egg cell fuse during fertilisation. This error leads to these individuals having an extra, complete or partial, copy of chromosome 21 and they ultimately end up with 47 chromosomes. This error classifies them as having down syndrome.

The prevalence of down syndrome is about 1 in 1250 for mothers at 25 years, and rises to 1 in 100 for mothers at 40 years. Consequently, it puts older individual at a higher risk of birthing a child with Down syndrome.

Down syndrome alters the course of development of a person which leads to the characteristics that are associated with down syndrome. An individual living with Down syndrome reaches developmental milestones later compared to people without it. These people are likely to develop:

Low muscle tone
Decreased bone density
Increased fat deposits
Decreased cardiovascular fitness
Poor coordination and fine motor skills
Small hands and feet
Decreased overall physical fitness

The effects of down syndrome may differ from one individual to another. These effects of this condition lead to early aging. They may also suffer from other conditions such a hearing loss, heart defects and eye diseases, to name a few.

People living with down syndrome also suffer from decreased cognitive abilities. This can lead to lower social skills, learning difficulties, impulsive behaviour, and a higher prevalence of mental health conditions such as depression and anxiety. With regular healthcare and therapy, people with down syndrome can be active members of society.

Down Syndrome and Exercise

It has been shown that physical activity can have significant, and possibly life changing, effects on people living with down syndrome. It can be difficult to implement exercise in the life of a person living with down syndrome because of the conditions they are predisposed to. They may be difficult to motivate, as well, due to the cognitive disabilities and their low attention span.

Individuals who participated in regular exercise showed to have superior fitness levels and a better quality of life as they struggled less with their activities of daily living. Participating in exercising for at least 150 minutes (moderate intensity) per week, which included resistance training, cardiovascular exercise, and balance and stability showed:

Improved body composition (leaner)
Better muscle tone and strength
Enhanced bone health
Improved cardiovascular fitness
Increase uptake of vitamin D which helps in preventing osteoporosis
Better blood pressure (closer to 120/80). See our instagram reel on Blood pressure
Better balance and Improved coordination and motor skills
Better overall functionality (as tested through functional tests)
Increased social interaction
Enhanced self-esteem and self-confidence

The changes in these parameters can bring about positive effects in a person living with down syndrome.

In conclusion, down syndrome predisposes a person to several health complications that they have little control of. Theses complications can negatively impact the person’s life in numerous ways. Exercise can be used a very powerful tool to combat some of these conditions. Consulting with a healthcare provider or Biokineticist can help create a personalised exercise plan that is safe and effective for the person with down syndrome. It is important to note that each person with Down syndrome is unique, and their abilities and needs can vary widely. Early intervention services, education, and supportive environments can help individuals with Down syndrome reach their full potential and lead fulfilling lives.

Stages of Overtraining

Posted on September 15th, 2023 by Andries Lodder

By Taygan Robson, Sport Scientist and Director of Pure Science

The three 🔢 stages of overtraining can be identified as follows:

During stage 1️⃣ ,

Individuals engage in overreaching, which refers to a period of intensified training that exceeds the individual’s normal training load.
Increased fatigue, sleep disturbances, and sub-par performance characterise the initial stage of overtraining.
Additional symptoms may encompass muscle soreness, irritability, and mood swings. Functional overreaching can typically be resolved by implementing a period of reduced training load and increased rest, typically lasting a few weeks.

Stage 2️⃣ of overtraining syndrome

This stage is a more advanced form of overtraining that is characterised by persistent fatigue, decreased performance, and mood disturbances.
Additional symptoms may encompass alterations in appetite, disruptions in sleep patterns, and compromised immune functioning. The recovery period for overtraining syndrome can range from several weeks to several months.

Stage 3️⃣ of the condition is characterised by chronic fatigue syndrome.

Severe exhaustion, depression, and anxiety characterise the final stage of overtraining. Known as non-functional overreaching.
Additional symptoms may manifest, such as muscle pain, headaches, and impaired concentration. Treating chronic fatigue syndrome can be challenging and may necessitate extended rehabilitation.

Not all individuals who engage in intense training will necessarily encounter overtraining. Athletes engaged in competition preparation or performance enhancement are at a higher risk of developing overtraining syndrome. To address symptoms of overtraining, it is crucial to decrease training intensity and duration while increasing the amount of rest. In the event of persistent symptoms, it is advisable to seek medical attention from a doctor or a specialist in sports medicine.

Here are some strategies to mitigate the risk of overtraining:

👉 It is important to pay attention to your body’s signals and incorporate rest days into your routine as necessary.
👉 Avoid rapid increases in training loads.
👉 Incorporate diverse forms of exercise into your workout routine to ensure variety and balance.
👉It is important to ensure sufficient sleep and maintain a nutritious diet.
👉 Effectively manage stress and minimise exposure to additional stressors to maintain a healthy lifestyle.
👉 If you are experiencing burnout, it is advisable to temporarily cease training for a period of several weeks.

By adhering to these guidelines, individuals can mitigate the risk of overtraining and maintain their overall health and fitness.