Swing Freely: How Hip Mobility Enhances Your Padel Game

Posted on November 2nd, 2023 by Andries Lodder

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.

Exercise for Heart Disease Patients

Posted on September 15th, 2023 by Andries Lodder

By Marco Mons

Exercise, a once thought unlikely ally in heart disease management, is proving to be a powerful tool with substantial benefits. Despite initial concerns, research demonstrates the positive impact of exercise on cardiovascular health. Here are 7 ways that exercise can improve your life if you have a form of heart disease.

1. Strengthening the Heart Muscle:

Regular exercise strengthens the heart like any muscle. Controlled physical activity forces the heart to work more efficiently, improving circulation and reducing strain, ultimately promoting overall cardiovascular health.

2. Blood Pressure Control:

Exercise regulates blood pressure by promoting healthy blood vessel function and reducing the resistance within arteries. Patients experience reduced systolic and diastolic levels, lowering heart attack and stroke risks.

3. Cholesterol Improvement:

Exercise enhances cholesterol profiles by raising “good” HDL cholesterol and reducing “bad” LDL cholesterol. This prevents plaque buildup in arteries, crucial for heart disease management.

4. Weight Management:

Exercise aids weight management by burning calories and improving metabolism. The reduction of excess body weight eases heart strain and improves overall health.

5. Enhanced Circulation:

Exercise promotes vasodilation, the widening of blood vessels, improving blood flow and oxygen delivery. Collateral blood vessel development reduces the risk of complications in heart disease patients.

6. Blood Sugar Regulation:

Exercise improves insulin sensitivity, aiding blood sugar control. This reduces diabetes-related complications that worsen heart disease.

7. Stress Reduction:

Exercise reduces stress, a contributor to heart disease progression. It triggers endorphin release, enhancing well-being, aiding in both the physical and mental aspects of heart disease management.

In conclusion,

Exercise offers multifaceted benefits for heart disease patients. Working closely with a Biokineticist can help ensure safe exercise implementation, appropriate for your individual health status and condition.

Contact us to help you on your journey to fight heart disease and secure a healthier future through exercise.

Managing Chronic Pain Through Exercise: A Path to Improved Quality of Life

Posted on September 14th, 2023 by Andries Lodder

By Jana van Jaarsveld

Introduction

Chronic pain is a widespread health concern that affects millions of people around the world. It contributes to disability, anxiety, depression, sleep disturbances, poor quality of life, and healthcare costs. While other treatment modalities( are commonly used to manage chronic pain, exercise has emerged as a powerful and holistic approach to alleviate pain. Exercise improve function, and enhance overall well-being. This article delves into the benefits of using exercise as a tool to manage chronic pain and provides insights on different exercises that can help with pain management.

Understanding Chronic Pain

Chronic pain is defined as persistent pain that lasting beyond the normal healing time of an injury or illness, typically more than 12 weeks. It can stem from various underlying conditions such as arthritis, fibromyalgia, lower back pain, and neuropathy. Chronic pain not only affects physical health but also has a significant impact on mental and emotional well-being.

The Role of Exercise in Managing Chronic Pain

Researchers believe, that by engaging in physical activity can be an effective strategy for managing chronic pain. Exercise offers a huge series of advantages for the individuals suffering from chronic pain. It can boost your energy levels. Which generally helps you to cope with the pain and symptoms. The benefits associated with an exercise regimen in chronic pain, is that it will Help the body to release endorphins. Endorphins are the hormone that helps to reduce pain perception and create a sense of well-being. In addition to this, they also help in alleviating anxiety and depression.

Other benefits are:

1. Builds strength

Exercise helps you gain strength by making the muscles stronger, which further then helps to take the load off the bones and cartilage. This eventually gives an increased relief from pain.

2. Increases flexibility

Joints become increasingly flexible through regular exercise. Consequently, joints which can move a full range of motion have the least chances of being afflicted by aches and pains.

3. Improves the quality of sleep

Cortisol levels are generally lowered by regular exercise, which results into a better quality of sleep.

4. Helps in maintaining a healthy weight

Exercise uses a lot of energy which can help to burns a lot of calories and will help in losing weight. This decreases stress on the joints, helping to reduce chronic pain.

5. Enhances Mood

Engaging in physical activity has been linked to improved mental health. Exercise stimulates the production of neurotransmitters like serotonin and dopamine, which can alleviate symptoms of depression and anxiety often associated with chronic pain.

6. Reduced Inflammation

Some types of chronic pain, like arthritis, are accompanied by inflammation. Regular exercise can help reduce inflammation through its anti-inflammatory effects, thereby decreasing pain levels.

7. Distraction and Focus

Exercise serves as a healthy distraction from pain, helping individuals focus their attention on something positive and enjoyable. This shift in focus can lead to pain relief through the brain’s cognitive processes.

Varieties of Exercises

Exercises that can help reduce inflammation and pain.

Water Aerobics

Also referred to as aqua therapy, water aerobics stands out as a top recommendation for addressing chronic pain. Exercising in water uniquely diminishes the impact on joints, granting muscles the freedom to move in diverse directions while promoting enhanced blood circulation to the heart.

Walking

Among the most instinctive and fruitful exercise choices for combating chronic pain, walking shines as a powerful option. It not only heightens overall energy levels but also bolsters muscle and joint flexibility, contributing to the alleviation of persistent discomfort.

Aerobics

Incorporating a consistent aerobics routine has demonstrated significant efficacy in chronic pain reduction. Nevertheless, it’s imperative to seek advice from a healthcare professional before embarking on any aerobics regimen. Moreover, communicating your pain and related conditions to your fitness instructor is essential.

Stretching

Embracing stretching as a regular practice confers exceptional flexibility to muscles, joints, and ligaments, thereby acting as a shield against pain flare-ups and recurrent episodes of chronic discomfort.

Apart from the above-mentioned exercises, engaging in a tailored exercise program can substantially contribute to the management of chronic pain.

Conclusion

Managing chronic pain through exercise offers a multifaceted approach that addresses physical, emotional, and mental well-being. While it’s not a one-size-fits-all solution. Exercise can significantly contribute to pain relief, improved function, and enhanced quality of life for individuals living with chronic pain.

By working closely with a Biokineticist or a healthcare professionals by which they will design a tailored exercise regimen, individuals can embark on a journey toward greater well-being, and relief from the challenges of chronic pain.

Please feel free to enquire if you need an individualized program.

Using Resistance Training As A Tool For Controlling Diabetes

Posted on August 25th, 2023 by Andries Lodder

By Gcina Gumede

Resistance training is a type of exercise that has been shown to have many health benefits, including improving glycemic control (blood sugar levels) in individuals with diabetes and as well as decreasing the risk of developing cardio-metabolic diseases. Combined with aerobic exercise, resistance training is a powerful tool to help control diabetes..

Glycemic control refers to the regulation of blood glucose levels in the body. In
individuals with diabetes, this regulation can be disrupted, leading to high blood glucose
levels and a range of complications. Resistance training can help to improve glycemic control
through several mechanisms and, therefore, help you better manage your diabetes leading to a
better quality of life and decrease the reliance of exogenous insulin (especially in type II
diabetes).

Unmanaged diabetes can lead to several health complication:

Retinopathy

A high blood sugar content can damage the blood vessels in your eyes which can damage the
retina which can eventually lead to blindness.

Nerve damage

Your peripheral nerves are at the highest risk of damage which can lead to foot ulcers.
Nerve cells in your brain are also prone to damage which can lead to decreased cognitive
abilities.

Blood Pressure (heart problems)

The increased blood sugar in your bloodstream can increase the amount of fluid in your blood
vessels which can lead to high blood pressure.

See our Instagram reel on blood pressure

Nephropathy

Unmanaged blood sugar levels can put your kidneys under pressure leading to damage of the
nephrons. This will compromise the body’s ability to regulate blood pressure.

HOW DOES EXERCISE HELP IN CONTROLLING DIABETES?

One way resistance training improves glycemic control is by increasing insulin sensitivity.

Insulin is a hormone that helps to transport glucose from the bloodstream into the cells of the body,
where it can be used for energy or stored for future use. With increased insulin sensitivity, one
can find comfort in that their bodies will be able to control their blood sugar levels more
effectively.

This means that less insulin is required to transport glucose from the bloodstream
into the cells, which can save you on medical costs.

Furthermore, resistance training also increases muscle mass, which increases the amount of glucose that can be stored in the muscles as glycogen. This means that there is less glucose circulating in
the bloodstream, helping to keep blood sugar levels low long after you have completed your training. Exercise can also increase the production and activity of enzymes involved in glucose metabolism, which can improve the ability of the body to utilize glucose for energy.

Another way resistance training can help to improve glycemic control is by increasing metabolic
rate. Resistance training increases metabolic rate, which can increase the use of glucose as an
energy source. This can help to improve glycemic control and reduce the risk of insulin resistance.

In conclusion, resistance training is a valuable tool in improving glycemic control for individuals
with diabetes.

It can increase:

insulin sensitivity,
muscle mass
glucose uptake by muscle cells and
metabolic rate.

By incorporating resistance training into their exercise routine, individuals with diabetes can improve their glycemic control and reduce their risk of complications.