Posted on November 4th, 2025 by Andries Lodder
Please join us at our Practice at The Campus in Bryanston on Thursday 20th November from 8am till 3pm for your Vitality Fitness, and Health Assessment and earn up to 32 500 points.
Posted on November 4th, 2025 by Andries Lodder
Please join us at our Practice at Gym on 5th at Killarney Country Club on Saturday 22nd November from 8am till 3pm for your Vitality Fitness and Health Assessment and earn up to 32 500 points.
Posted on November 4th, 2025 by Andries Lodder
Functional fitness is all about training your body to handle everyday movements more effectively. Instead of focusing only on aesthetics or isolated muscle strength, it builds strength, stability, and mobility that transfer into real-life activities – whether that’s carrying groceries, climbing stairs, playing sport, or simply getting up from the floor with ease.
At its core, functional fitness uses multi-joint, compound movements that mimic the way we naturally move in daily life.
Whether you’re a beginner, weekend warrior, or athlete, functional fitness helps you move better, not just more.
1. Squat to Press (Thruster)
2. Deadlift (Hip Hinge Pattern)
3. Step-Ups
4. Push-Ups
5. Farmer’s Carry
6. Rotational Core Work (e.g. Medicine Ball Rotations)
Functional fitness is not about doing flashy gym moves, it is about building strength and resilience that make life outside the gym easier, safer, and more enjoyable. Contact us to start your functional fitness training today!
Posted on July 1st, 2025 by Andries Lodder
by Jana van Jaarsveld
June was Men’s Health Awareness Month, a global movement to highlight the importance of physical and mental health for men of all ages. At Andries Lodder Biokinetics, we believe that men’s health is not just a once-a-year conversation – it’s a lifelong commitment.
Men are often less likely to seek help early, and more likely to ignore warning signs. But the reality is: prevention is powerful, and regular, guided exercise is one of the most effective ways to take control of your health.
Many conditions that affect men can be prevented or better managed with movement-based interventions. Here are just a few of the key conditions where biokinetics can make a real difference:
Men have a higher risk of heart disease and stroke. Regular aerobic and resistance training improves heart function, lowers blood pressure, and supports healthy cholesterol levels.
Men often carry more abdominal fat, increasing their risk of insulin resistance. Exercise helps control blood sugar, boosts metabolism, and reduces fat accumulation.
Parkinson’s is more common in men and affects movement, balance, and coordination. Biokinetics can help slow the progression of symptoms, improve mobility, reduce falls, and support independence.
Exercise during or after prostate cancer treatment helps reduce fatigue, maintain strength, and improve overall quality of life.
While often seen as a women’s issue, bone and joint conditions also affect aging men. Weight-bearing exercise helps maintain bone density and joint health.
Men are often less likely to talk about anxiety, burnout, or depression – but more likely to suffer in silence. Movement is proven to boost mood, lower stress hormones, and enhance cognitive function.
Biokinetics is more than exercise. It’s clinically guided movement therapy. Whether you’re recovering from injury, managing a chronic condition, or simply want to feel better in your body, we provide personalised support tailored to your health status, goals, and lifestyle.
At Andries Lodder Biokinetics, we help you:
Your health is your responsibility – but you don’t have to figure it out by yourself. Our team is here to walk (and move!) alongside you with science-backed support and care.
Whether you’re 30 or 70, whether your goal is to stay active, improve energy, or manage a condition like Parkinson’s or heart disease – we’re here for you.
Take the first step toward a healthier future.
📍 Available in Killarney & Bryanston
📞 Contact one of us today.
Stronger. Fitter. Healthier. For life.
Posted on June 10th, 2025 by Andries Lodder
The shoulder joint (glenohumeral joint) is highly mobile but inherently unstable, so it relies heavily on both static and dynamic stabilizers to maintain joint integrity — especially during activities like padel.
Shoulder stability is crucial for padel players due to the sport’s high repetition of overhead, rotational, and reactive arm movements — especially in serves, volleys, and smashes. Poor shoulder stability can increase the risk of overuse injuries, impingement, and rotator cuff issues.
These provide passive stability — they don’t contract but help keep the shoulder in place structurally.
1. Joint Capsule
2. Glenohumeral Ligaments (Superior, Middle, Inferior)
3. Labrum
4. Bony Architecture
These provide active stability — muscles that contract to keep the shoulder joint centered and controlled during movement.
1. Rotator Cuff Muscles
Primary stabilizers that compress the humeral head into the glenoid.
2. Scapular Stabilizers
Anchor and position the scapula to create a stable base for arm movement.
3. Deltoid Muscle
4. Long Head of the Biceps Brachii
If dynamic stabilizers are weak or imbalanced, the static structures (like the labrum or ligaments) get overloaded, increasing the risk of:
Scapular Stability
Rotator Cuff Strength & Control
Dynamic Stability & Control
Plyometric & Reactive Control (Advanced)
Struggling with your shoulder whilst playing padel? Contact us to book an appointment!
Posted on June 10th, 2025 by Andries Lodder
When you’re injured — whether it’s a sprained ankle, a torn ligament, or post-surgical recovery — it can feel overwhelming when it comes to knowing what to do next. Pain, limited movement, and the fear of re-injury can leave you unsure of your next step. That’s where we come in. Our job isn’t just to help you heal — it’s to guide you from injury to independence.
Traditional rehab often stops when pain decreases or when you regain basic function. But that’s just one piece of the puzzle. Many people finish rehab and still feel hesitant to return to sport, gym, or even everyday activities.
Here’s how we bridge the gap:
1. Restore Movement First
We begin by targeting joint mobility, muscle activation, and correcting compensatory patterns. Pain often makes us move differently — our goal is to bring your body back into balance.
2. Rebuild Strength & Stability
We progressively load the injured area and surrounding muscle groups to promote tissue healing and improve load tolerance. Strength is not just about lifting heavier — it’s about being able to trust your body again.
3. Reintroduce Real-World Demands
We simulate the demands of your daily life or sport through functional training. Whether you’re returning to the tennis court, the mountain bike trails, or your desk job, we recreate those movements in a controlled setting.
4. Prevent Future Injuries
We teach you how to listen to your body, improve your posture and mechanics, and build a buffer against future setbacks. This is where you move from being passive in your rehab to becoming active in your well-being.
The end goal is more than being pain-free; it’s about moving with confidence, lifting without hesitation, and living without fear of re-injury. Whether it’s returning to your sport, carrying your child, or simply walking without discomfort, we help you reach a place where your body feels strong, capable, and fully yours again.
Let’s work together to turn your injury into an opportunity for long-term resilience. Contact us to book an appointment to help you bridge the gap from injury to independence.
Posted on May 21st, 2025 by Andries Lodder
By: Gcina Gumede
Lower back pain is a common issue that affects many of us worldwide, often caused by poor posture, muscle imbalances, sedentary lifestyles, injuries, or chronic conditions. While rest and medication may provide temporary relief, long-term recovery requires active rehabilitation—and this is where a Biokineticist plays a crucial role.
Assessment & Diagnosis
A Biokineticist first evaluates the root cause of your pain by analysing:
The above can help in identifying what could be the underlying cause of someone’s back pain, and they are crucial in planning a rehabilitation programme. Not everyone is the same, and individualisation ensures that the person gets the best possible results.
Personalised Exercise Rehabilitation
Instead of passive treatments, Biokineticists use scientifically designed exercise programs to:
Gradual progression from pain management to functional strength prevents future flare-ups.
Biokineticists provide guidance on:
Unlike passive treatments that only mask pain, Biokineticists provide long-term solutions by addressing the underlying causes of lower back pain through movement correction, strength training, and education. If you suffer from persistent back pain, consulting a Biokineticist could be the key to lasting relief and a stronger, pain-free back.
Please feel free to contact us on social media or on our website.
Posted on May 5th, 2025 by Andries Lodder
Between meetings, emails, and everything else on your plate, it’s easy to push workouts to the bottom of your to-do list. But if you want to stay energised, sharp, and healthy long-term, resistance training needs a spot on your calendar.
You’ve probably heard that your metabolism naturally slows down as you age — but here’s the truth: age isn’t the main problem. Research shows that most of the metabolic decline we blame on aging actually comes from losing muscle mass, not the passage of time.
Muscle is a high-maintenance tissue — it burns calories even while you’re sitting in a meeting or answering emails. But as we get older and become less active, we gradually lose that muscle, unless we intentionally work to keep it.
The good news? Resistance training helps you preserve and rebuild that lean muscle, keeping your metabolism strong, stable, and efficient — no matter your age.
We often think of metabolism as something we’re either blessed with or doomed by — that mysterious “engine” that controls how quickly we burn calories. But here’s the truth: your metabolism isn’t fixed. It’s shaped by your daily habits, and one of the most powerful tools you have to keep it running efficiently is resistance training.
Muscle is one of the most metabolically active tissues in your body. Even at rest, it burns more calories than fat does — and it plays a critical role in everything from blood sugar regulation to hormone balance.
Starting in our thirties, we naturally lose muscle mass (a process called sarcopenia), which can slow down metabolism and make it harder to maintain a healthy weight or energy level. Resistance training helps stop that decline and even reverses it by stimulating muscle protein synthesis — the process of building and repairing muscle tissue.
Your resting metabolic rate (RMR) is the number of calories your body burns at rest. More muscle = a higher RMR. That means even when you’re not working out, your body is burning more energy just to keep your systems running. Strength training doesn’t just burn calories while you’re doing it — it keeps working after you leave the gym.
Resistance training improves insulin sensitivity, which means your body becomes better at using carbohydrates for fuel instead of storing them as fat. This reduces the risk of insulin resistance and metabolic disorders like type 2 diabetes. It also helps balance key hormones that impact metabolism, including cortisol and growth hormone.
You don’t have to be a bodybuilder to reap the metabolic benefits. Bodyweight movements, resistance bands, dumbbells, or kettlebells all count. The key is progressive overload — gradually increasing the challenge over time to continue building and maintaining lean muscle.
Aim for 2–4 strength sessions per week, focused on full-body movement patterns (push, pull, squat, hinge, carry). Combine that with proper recovery and protein intake, and your metabolism will thank you.
To build and maintain muscle, your body needs to be challenged. Gradually increase the weight, reps, or difficulty over time. This is what keeps your muscles adapting and your metabolism humming.
You can use resistance bands, dumbbells, kettlebells, or your own bodyweight (think push-ups, split squats, glute bridges). It’s the intensity and consistency that matter most — not fancy equipment.
If you’re looking to maintain a strong, resilient body and a healthy metabolism as you age — resistance training isn’t optional. It’s essential.
So yes, cardio is great for heart health and mood. But if you want your metabolism to keep working for you, not against you? Pick up those weights.
If you require any advice on creating a personalised exercise program to improve your muscle mass and protect your metabolism, please do not hesitate to contact us!
Posted on May 5th, 2025 by Andries Lodder
By: Gcina Gumede
Juvenile arthritis refers to a group of autoimmune and inflammatory conditions that cause persistent joint inflammation in children. The most common form is Juvenile Idiopathic Arthritis (JIA), which is diagnosed when arthritis lasts for at least six weeks and begins before the age of 16. Understanding juvenile arthritis is crucial for early diagnosis and effective management to ensure children maintain their quality of life.
The exact cause of Juvenile arthritis is completely understood but it is believed that genetics and environmental factors play a role in it. This condition is more common in girls.
Please feel free to contact us on social media or on our website if you need exercise rehabilitation and our friendly team would be more than happy to assist you.
Posted on September 30th, 2024 by Andries Lodder
By: Gcina Gumede
The posterior cruciate ligament is found in the knee just behind the anterior cruciate ligament (ACL). It connects the femur (thigh bone) to the tibia (shin bone) and it prevents the tibia from moving backwards. This ensures that there is smooth movement of the knee joint.
The PCL is comprised of robust connective tissues, including primarily collagen fibers, which are known for their high tensile strength. These fibers are crucial in anchoring the ligament firmly between the bones, ensuring optimal joint stability. The PCL’s primary role is to work together with other ligaments of the knee, such as the Anterior Cruciate Ligament (ACL), to stabilize the knee joint, particularly during dynamic movements such as running, jumping, and sudden directional changes.
Injuries to the PCL are often caused by direct trauma or excessive force to the knee. Common causes include motor vehicle accidents where the knee hits the dashboard, sports-related collisions, or falls that result in hyperextension of the knee. Risk factors for PCL injuries often include activities that involve high-impact forces or rapid changes in direction.
There are various types of PCL injuries, classified based on their severity. A Grade I injury involves a partial PCL tear, whereas a Grade II injury indicates a more significant but still partial tear. A Grade III injury is a complete tear of the PCL, and a Grade IV injury involves damage to the PCL as well as other knee ligaments
Symptoms of a PCL injury might include pain, swelling, a noticeable instability of the knee, and difficulty bearing weight. Diagnosis typically involves a combination of physical examination techniques, such as the posterior drawer test, and imaging studies like MRI to confirm the extent of the injury.
Treatment for PCL injuries depends on the severity of the injury. Non-surgical approaches are often effective for less severe injuries (Grade I and II), and they include rest, ice, compression, and elevation (RICE) to reduce swelling and pain. Physical therapy exercises aimed at strengthening the quadriceps and hamstrings, which help stabilize the knee, are also critical. For more severe or complete tears (Grade III and IV), surgical intervention might be necessary. Surgical options include PCL reconstruction, where a graft is used to replace the damaged ligament. Rehabilitation plays an essential role in recovery post-surgery. This process typically involves a well-structured physical therapy regimen designed to restore knee function, improve strength, and regain full range of motion. The rehabilitation timeline can vary but often includes progressive exercises tailored to the individual’s specific needs and the injury’s extent.
Please feel free to contact us on social media or on our website.