Improve Your Golf Performance

Posted on September 2nd, 2026 by Andries Lodder

by Adding Distance To Your Drive

Jana van Jaarsveld

The Major Goal for many golfers is to add distance to their swing. While equipment, technique, clubhead, and speed all a roll plays, is physical performance often an overlooked part.

if you want to hit the ball further your goal shoulder be simply to hit the ball harder. it is about developing the physical qualities that allow you to generate more force, create greater clubhead speed and transfer that energy efficiently through the golf swing.

Where Does Distance Come From?

Driving distance is influenced by several factors, including:

Clubhead speed
Quality of contact
Launch angle and spin
Technique and swing mechanics
Strength and power
Mobility
Stability and control

From a physical-performance perspective, improving your strength, power, mobility and ability to transfer force can help you create a more efficient and powerful swing.

1. Build Lower-Body Strength

The golf swing starts from the ground.

Your legs and hips provide an important foundation for producing force and transferring it through the body. Stronger glutes, hamstrings and quadriceps can help you create a more powerful ground-up movement.

Exercises such as:

Squats
Split squats
Deadlifts
Step-ups
Hip thrusts

can help develop the strength required for a powerful golf swing. However, strength alone isn’t enough. Golfers also need to learn how to use that strength quickly.

2. Develop Explosive Power

Power is the ability to produce force quickly.

This is particularly important in golf because the downswing happens extremely rapidly. You may have plenty of strength, but if you cannot apply that force quickly and efficiently, it may not translate into greater clubhead speed.

Power exercises can include:

Medicine-ball rotational throws
Medicine-ball slams
Jump variations
Explosive step-ups
Cable rotations

These exercises can help train the body to produce force rapidly while working through movements that have similarities to the demands of the golf swing.

3. Improve Hip and Thoracic Mobility

A good golf swing requires adequate rotation through the hips and upper back.

Limited mobility can affect your ability to rotate during the backswing and downswing, potentially resulting in compensatory movements elsewhere in the body.

Mobility work should focus on areas such as:

Hip rotation
Hip flexion and extension
Thoracic spine rotation
Shoulder mobility

The goal isn’t simply to become more flexible. It is to have enough usable mobility to get into the positions required for an efficient swing while maintaining control.

4. Don’t Forget Your Core

Golf is a rotational sport, but simply performing lots of rotational exercises isn’t necessarily the answer.

Good rotational training should develop your ability to:

Create force → control force → transfer force.

This means training both the muscles that produce rotation and the muscles that help you resist unwanted movement. Exercises such as medicine-ball throws and cable rotations can be combined with anti-rotation exercises to develop both power and control.

6. Improve Your Swing Speed Gradually

If your goal is to increase clubhead speed, your body needs to be prepared for the demands of moving faster.

Jumping straight into maximum-effort swings or speed training without adequate strength, mobility and control can increase your risk of overloading the body.

A better approach is to progressively develop:

Mobility → Stability → Strength → Power → Speed

This gives your body the physical foundation required to handle higher levels of performance.

Distance Isn’t Just About Strength

One of the biggest misconceptions in golf performance is that stronger automatically means longer.

Strength is an important foundation, but distance comes from the combination of force, speed, technique and efficient energy transfer.

A golfer who can produce a lot of force but cannot transfer it efficiently may not hit the ball as far as a golfer who produces slightly less force but has excellent sequencing and timing.

This is why golf performance training should complement (not replace) technical coaching.

A Better Approach to Adding Distance

If you want to add distance to your drive, consider looking beyond the golf club and assessing your physical performance.

A golf-specific assessment can identify areas such as:

Mobility restrictions
Strength deficits
Lower-body power
Rotational power
Balance and stability
Core control
Movement asymmetries

From there, a targeted exercise programme can be developed around your individual needs and golfing goals.

The Bottom Line

Don’t try to hit the ball further by simply swinging harder.

Build the physical qualities that allow you to swing faster and more efficiently.

Develop your strength, mobility, stability, rotational power and speed, then combine these qualities with good golf technique.

The result? A stronger, more efficient body that is better prepared to produce the clubhead speed needed to add distance to your drive.

Want to improve your golf performance?
Speak to a Biokineticist about a golf-specific assessment and performance programme designed around your individual needs.

What’s really causing Knee Pain After 40?

Posted on August 17th, 2026 by Andries Lodder

by Jana van Jaarsveld

Knee pain after 40 is something many people start to notice, whether it’s stiffness when getting up, discomfort during a walk, or pain when climbing stairs.

The first thought is often:
“It must be arthritis.”

But here’s the truth:
👉 It’s not always arthritis.
👉 And even when it is, that’s not the full story.

Why Knee Pain Becomes More Common After 40?

As we age, our bodies naturally go through changes:

We lose muscle mass and strength
Our joints experience wear and tear
We often become less active (even without realising it)
Old injuries may start to resurface

All of these factors can contribute to knee pain, but they don’t all mean the same thing.

Understanding Arthritis

Arthritis (specifically osteoarthritis) is a condition where the cartilage in the knee joint gradually wears down.

Common signs include:

Stiffness, especially in the morning
Pain during or after activity
Swelling around the knee
A grinding or clicking sensation

It’s important to know that arthritis develops slowly over time and is a normal part of ageing to some degree.

But here’s the key point:
👉 Not all knee pain equals severe arthritis.

The Overlooked Cause: Muscle Weakness

In many cases, knee pain is actually driven by something much more manageable:

👉 Weak muscles around the knee and hips

Your knee doesn’t work alone, it relies on support from:

Quadriceps (front thigh)
Hamstrings (back thigh)
Glutes (hip muscles)
Calf muscles

When these muscles are weak:

The knee takes on more load than it should
Movement becomes less controlled
Joint stress increases

This can lead to pain, even if the joint itself is relatively healthy.

It’s Usually Not One or the Other

Most people don’t fall into just one category.

Instead, knee pain after 40 is often a combination of:

Mild joint wear (early arthritis)
Muscle weakness
Reduced mobility
Lifestyle factors (like sitting more or sudden increases in activity)

👉 This is actually good news, because muscle and movement can be improved.

How Do You Know What’s Causing Your Pain?

While a proper assessment is always best, here are some general guidelines:

It may be more arthritis-related if:

Your knee feels stiff in the morning
Pain improves slightly as you move
There is noticeable swelling
You feel grinding in the joint

It may be more muscle-related if:

Pain happens during specific movements (like stairs or squats)
Your knee feels weak or unstable
It improves after warming up
There’s little to no swelling

👉 In reality, many people experience a mix of both.

The Good News, You Can Do Something About It

One of the biggest misconceptions is that knee pain means you should rest and avoid movement.

In most cases, the opposite is true.

The right kind of movement can:

Reduce pain
Improve strength
Support the joint
Restore confidence in movement

What Actually Helps?

As a biokineticist, the focus is not just on the knee, but on the whole movement system.

Strength Training: Building strength in the quadriceps, glutes, and hamstrings helps offload the knee.
Stability & Control: Improving balance and single-leg control reduces unnecessary strain.
Mobility: Addressing stiffness in the hips and ankles improves knee alignment.
Gradual Loading: The knee responds well to progressive, controlled load, not complete rest.

When Should You Seek Help?

It’s important to get professional guidance if you experience:

Persistent swelling
Sharp or worsening pain
Locking or catching of the knee
A feeling that the knee is “giving way”

Final Thoughts

Knee pain after 40 is common, but it’s not something you just have to live with.

👉 It’s not only about “wear and tear”
👉 It’s often about strength, movement, and support

And most importantly:

Your body is adaptable.
Your strength can improve.
Your pain can change.

If you’re struggling with knee pain, a personalised movement and strengthening plan can make all the difference.

Why Golfers get lower back pain – And how to prevent it

Posted on August 17th, 2026 by Andries Lodder

by Crystal Quaite

Golf may appear to be a low-impact sport, but it places significant physical demands on the body. However, a single round involves walking several kilometres and performing hundreds of rotational movements. The golf swing is a highly technical and powerful movement that requires mobility, stability, coordination, and strength. With that being said, without proper conditioning, these repetitive forces can lead to pain, reduced performance, and injury.

The Biomechanics of the Golf Swing

The golf swing is a complex sequence of movements involving:

Trunk rotation
Hip dissociation
Shoulder mobility
Core stability
Weight transfer and balance

To generate efficient power in golf, a kinetic chain is followed that begins from the ground, transferring through the legs and hips, moving through the trunk, and finishing in the upper limbs. If one link in this chain is weak or restricted, it results in other areas compensating. This compensation often leads to overuse injuries such as lower back pain.

Lower back pain is particularly common due to repeated rotational stress, combined with limited hip mobility or poor core stability. If the hips cannot rotate effectively, the lumbar spine will then absorb excessive torque. Overtime this will increase strain and injury risk.

Mobility + Stability = Performance

Many golfers focus only on technique and equipment, but neglect physical preparation. Optimal golf performance requires a balance between mobility and stability.

Key areas that require mobility:

Thoracic spine rotation
Hip internal and external rotation
Shoulder mobility

Key areas that require stability:

Core musculature
Gluteal muscles
Scapular stabilizers

Strength Training for Golfers

Strength training enhances power output and endurance.

A golf-specific exercise program should include:

Rotational strength exercises
Anti-rotational core stability
Single-leg strength training
Posterior chain strengthening
Balance and proprioceptive work

This improves control during the swing and reduces fatigue over 18 holes.

Prevention Is Better Than Rehabilitation

Many golfers only seek help once pain develops. However, movement screening and corrective exercise can identify limitations before they become injuries.

Addressing muscle imbalances, asymmetries, and joint restrictions early helps maintain longevity in the sport.

Golf is a lifelong game therefore the goal should not just be about performance but, but durability.

Move Better. Play Better.

Golf performance is not determined by technique alone. The body must be capable of executing the demands placed upon it.

Through structured exercise therapy and movement optimisation, golfers can:

Play pain-free
Improve their swing mechanics
Increase distance and control
Extend their playing years

Investing in your physical preparation is investing in your game. Contact us to help improve your mobility and lower back aches and pains.

The Hidden Benefits of Movement

Posted on February 16th, 2026 by Andries Lodder

by Jana van Jaarsveld

When most people think about exercise, they immediately think about weight loss, muscle gain, or improving fitness levels. While these are valuable benefits, exercise plays a far bigger role in overall health and quality of life than many people realise.

Biokinetics focuses on using movement as medicine, helping people move better, recover from injury, manage chronic conditions, and improve long-term health.

Exercise is Medicine

Research continues to show that regular physical activity can help prevent and manage many lifestyle and chronic conditions, including:

Back and neck pain
Joint injuries and arthritis
Heart disease
Diabetes
Stress and anxiety
Poor posture and muscle imbalances

Exercise improves how the body functions as a whole system. It strengthens muscles, supports joints, improves circulation, enhances brain function, and boosts immune health.

Movement improves mental health

Exercise is not only beneficial for the body, it has powerful effects on the brain.

Regular movement helps:

Reduce stress hormones
Improve mood and energy levels
Enhance concentration and focus
Improve sleep quality

Many patients report feeling mentally refreshed after exercise sessions. Movement often provides a healthy coping mechanism for daily stress and emotional challenges.

Strong Foundation is the Key for injury prevention

Many injuries do not happen suddenly. They develop over time due to weakness, poor stability, or incorrect movement patterns.

A structured exercise programme focuses on:

Improving muscle strength
Enhancing joint stability
Correcting posture and movement technique
Improving balance and coordination

By addressing these factors early, exercise can significantly reduce the risk of future injuries.

Exercise should be individualised

Not every exercise programme works for every person. Factors such as age, medical history, injuries, fitness level, and personal goals all play an important role when designing safe and effective exercise plans.

Biokineticists specialise in:

Orthopaedic rehabilitation
Chronic disease management
Sports injury recovery
Special population exercise (including neurological or developmental conditions)
Performance improvement

A personalised programme ensures exercises are safe, effective, and appropriate for each individual.

Small steps create Long term results

One of the biggest misconceptions about exercise is that it must be intense or time-consuming to be effective. Consistency is far more important than intensity.

Starting with small, achievable goals helps build sustainable habits that lead to long-term health improvements.

Even moderate exercise performed regularly can:

Improve energy levels
Reduce pain
Improve mobility
Enhance daily function
Improve overall wellbeing

Invest in your Future

Exercise is one of the most powerful tools available for improving both physical and mental health. Whether recovering from injury, managing a chronic condition, or simply aiming to live a healthier life, movement plays a vital role.

Working with a Biokineticist ensures that exercise is safe, purposeful, and tailored to individual needs, helping patients move better, feel stronger, and live healthier lives. Contact us today to book your Biokinetics Assessment and take the first step towards a stronger, healthier you.

Vitality Wellness Day Bryanston – The Campus

Posted on November 4th, 2025 by Andries Lodder

Please join us at our Practice at The Campus in Bryanston on Thursday 20 August 2026 from 8am till 3pm for your Vitality Fitness, and Health Assessment and earn up to 32 500 points.

Vitality Wellness Day Killarney Country Club

Posted on November 4th, 2025 by Andries Lodder

Please join us at our Practice at Gym on 5th at Killarney Country Club on Saturday 22 August 2026 from 8am till 3pm for your Vitality Fitness and Health Assessment and earn up to 32 500 points.

Beginner’s Guide to Functional Fitness

Posted on November 4th, 2025 by Andries Lodder

By Kiara Fitzhenry

What is Functional Fitness?

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.

Why is it Important?

Reduces Injury Risk – Strong, stable joints protect you during sudden movements.
Improves Daily Performance – Everyday tasks feel easier when your muscles and nervous system are trained to work together.
Enhances Mobility & Balance – Essential for long-term independence and athletic performance.
Builds Strength that Transfers – Unlike machine-based isolation, functional training develops usable strength across multiple planes of motion.

Whether you’re a beginner, weekend warrior, or athlete, functional fitness helps you move better, not just more.

Examples of Functional Exercises

1. Squat to Press (Thruster)

Works legs, glutes, core, and shoulders.
Mimics sitting and standing with added load overhead.

2. Deadlift (Hip Hinge Pattern)

Builds posterior chain strength (hamstrings, glutes, back).
Improves ability to lift objects safely from the ground.

3. Step-Ups

Great for balance, coordination, and single-leg strength.
Translates directly to stair climbing or hiking.

4. Push-Ups

Full-body integration of chest, shoulders, triceps, and core.
Develops pushing strength for everyday tasks.

5. Farmer’s Carry

Walk while holding dumbbells or kettlebells.
Builds grip, posture, and total-body stability – similar to carrying shopping bags.

6. Rotational Core Work (e.g. Medicine Ball Rotations)

Trains twisting movements essential in sports and daily life.

Getting Started

Begin with bodyweight to master movement patterns.
Focus on quality of movement over load.
Train 2–3 times per week, including pushing, pulling, hinging, squatting, rotating, and carrying movements.
Progress gradually – add resistance, increase reps, or try new variations.

Conclusion

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!

Men’s Health Matters: How Exercise and Biokinetics Can Help You Live Stronger, Longer

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.

Common Health Risks in Men

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:

Cardiovascular Disease

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.

Type 2 Diabetes

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 Disease

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.

Prostate Cancer Recovery

Exercise during or after prostate cancer treatment helps reduce fatigue, maintain strength, and improve overall quality of life.

Osteoporosis & Joint Degeneration

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.

Mental Health Conditions

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.

Why Biokinetics?

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:

Rebuild strength, balance and coordination
Manage symptoms of chronic or neurological conditions
Prevent injury and improve posture
Regain mobility and physical independence
Improve your mindset, energy, and confidence

You Don’t Have To Do it Alone

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 & Brya nston
📞 Contact one of us today.
Stronger. Fitter. Healthier. For life.

Shoulder Stability for Padel Players

Posted on June 10th, 2025 by Andries Lodder

By Kiara Fitzhenry

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.

Static Stabilizers

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

Dynamic Stabilizers

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.

Supraspinatus – abducts and compresses the joint
Infraspinatus & Teres Minor – external rotation and posterior stability
Subscapularis – internal rotation and anterior stability

2. Scapular Stabilizers

Anchor and position the scapula to create a stable base for arm movement.

Serratus Anterior – protracts and upwardly rotates scapula
Trapezius (upper, mid, lower) – rotates, stabilizes, and controls scapular motion
Rhomboids & Levator Scapulae – assist in retraction and elevation

3. Deltoid Muscle

Initiates and powers abduction and flexion but can create superior shear without proper cuff activation.

4. Long Head of the Biceps Brachii

Helps resist anterior translation and contributes to glenohumeral stability.

If dynamic stabilizers are weak or imbalanced, the static structures (like the labrum or ligaments) get overloaded, increasing the risk of:

Shoulder impingement
Instability
Labral tears
Rotator cuff injuries

Essential Stability Exercises for Padel Players:

Scapular Stability

Wall slides
Scapular push-ups
Y-T-W-I raises

Rotator Cuff Strength & Control

External/internal rotations with resistance band
90/90 external rotation (standing or side-lying)
Shoulder abduction isometrics against wall

Dynamic Stability & Control

Turkish get-ups (with light weight for control)
Overhead carry (e.g., kettlebell or dumbbell)
Single-arm landmine press

Plyometric & Reactive Control (Advanced)

Wall ball throws (light medicine ball)
Ball slams
Rhythmic stabilization movements

Final Tips:

Integrate prehab exercises into warm-ups (5–10 minutes)
Prioritize quality over load — focus on control, endurance, and precision
Combine with thoracic mobility work for full range of overhead motion
Train bilaterally and unilaterally to reduce muscular imbalances

Struggling with your shoulder whilst playing padel? Contact us to book an appointment!

From Injury to Independence: How We Bridge the Gap in Rehab

Posted on June 10th, 2025 by Andries Lodder

By Kiara Fitzhenry

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.

The Recovery Gap: Where Most Rehab Falls Short

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.

Our Approach: Function, Resilience, Performance

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.

Ready to move better, feel stronger, and live pain-free?

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.