Cape Pioneer Trek with Monica

Posted on November 24th, 2015 by Andries Lodder

Before i even start i have to give a big congrats to Monica Glover and her racing partner Danny Fowler on a great podium finish (3rd overall) in the Open Mixed Category for the Cape Pioneer Trek 2015 last month. After a season full of injuries she had a great finish to the year. I can’t wait for next year! World Champs here we come!

For you guys out there that’s not familiar with the race, below I’ve included a couple more pics with the 7 day race profile that covers 541 km and a total climb of 11 320 m.

I leave you guys with a little extract from the main website of the Cape Pioneer Trek illustrating the true Pioneer Spirit!

Spondylolysis

Posted on November 19th, 2015 by Andries Lodder

What is it?

Spondylolysis means spine defect and is the degeneration of the vertebra. This defect occurs mostly in the pars interarticularis of the articular processes of the vertebrae. This defect or crack mostly occurs in lumbar area of the spine, L4 to L5, due to repeated strain.

Spondylolysis has a higher prevalence in children, especially boys, and young athletes than in adults due to the still ongoing development of the spine. In children, the highest prevalence is in the 5 to 7 year age group and in the 11 to 16 year age group as there is a marked increase in activity. Sports which cause hyperextension of the spine will have a higher incidence of spondylolysis. The site of the fracture is usually on the opposite side to which the activity is being performed.

What causes it?

Spondylolysis can be caused from congenital factors as one can be born with a weakness of the pars interarticularis. It can be cause by trauma or overuse syndrome which results in a stress fracture.

Signs to look out for?

Spondylolysis is often asymptomatic in the morning, but becomes worse with activity. Patients may complain of a continual mild to moderate muscular pain or stiffness across the lower back. This area feels tired and fatigues easily. Pain is aggravated by lumbar extension movements and may have associated spasm of the hamstring muscles. By changing positions often the patient achieves a form of relief from the pain.

What Rehabilitation to do?

Treatment depends on age and the severity of the injury. Treatment tends to be mostly conservative in nature, especially with spondylolysis. Conservative treatment should always be attempted first. Activity causing the pain should be restricted.

The prevention and rehabilitation programme provided by your Biokineticist have the same goal – Strengthen the core.

Focus will be on the area of the spine which has become hyper mobile. This area needs to be stabilized. Complexity of the exercises should be increased, not the repetitions. Core exercises should be dynamic. Hamstring and gluteal muscle need to be stretched, while abdominal muscles need to be strengthened. All exercises and stretches must be done in a pain free range of motion.

20 Second Plank

Posted on November 2nd, 2015 by Andries Lodder

Can you plank for only 20 seconds? How about doing it with 200kg (440 pounds) on your back! Pretty impressive core strength!

PLEASE! DO NOT TRY THIS AT HOME!

In this video is 16 year old Matthew Myers. He is one of my old patients that popped in last week to train a bit at our facility at The Gym at The Campus during his mid-term break. Watch out for him everyone, remember his name, he is going to be a Springbok real soon!

Safe and Effective Training for Life and Sport

Posted on October 10th, 2015 by Andries Lodder

USING EDUCATION TO MAKE TRAINING SAFER AND MORE EFFECTIVE

Hi guys – Over the years we have realized that there is a big demand for teenagers and young athletes who want to learn how to train safely and effectively!! Derek Archer from IFP (Institute of Fitness Professionals) and myself will be running a workshop on the 7th & 8th of December for the Grade 8 -12s:

* Strength and Conditioning (for sport and life)
* Strength training form and technique
* Program design
* Diet and supplementation
* Agility
* Flexibility

Many parents feel out of control not knowing whether their kids are training the correct way for the goals that they have set themselves – after this workshop they will be equipped to get the best results out of their training whether it be for sports performance or daily health and wellness!!

For more info contact Lee Archer on their contact page

Below see more details on the Workshop:

Beautiful Sunrise

Posted on October 10th, 2015 by Andries Lodder

Decided to use my Go Pro’s time-lapse feature and record the sunrise at the practice earlier this week. Looks really amazing, but sure if there were more clouds and even some rain, it would have looked even more beautiful! well, seems like I’ll just have to do it again on a better day! We are really all blessed to start our day with a view like this!

FIT Duathlon 30th August 2015

Posted on October 10th, 2015 by Andries Lodder

What a great event! Thanks F.I.T for organizing the Duathlon and for Watt Lab SA for the use of the awesome bikes, I can’t wait for the next one!

Here’s a short video with highlights of the event!

Jean Spies Training

Posted on October 10th, 2015 by Andries Lodder

Dedication and Hard Work! No one epitomizes it more than Jean Spies! Enjoy watching his suffering!

Jan Withaar Training

Posted on October 10th, 2015 by Andries Lodder

You want to be successful! You have to put in the hard work! Watch Jan Withaar train!

Ankle Sprain Grade II Tear

Posted on November 18th, 2013 by Andries Lodder

Last week we looked at how to manage a grade I ankle sprain, this week we look at grade II, a more serious tear, that if mismanaged can leave the ankle and yourself vulnerable to greater injuries, long term.

The overall management plan is the same as for a grade I (Grade I ankle sprain)

Phase 1 – To control swelling, pain and spasms. This will again be the first couple of days.

PRICE will be the main focus during these first few days. It is important to go for an X-ray scan to rule out any chance of a fracture. An air splint is used during this period for support and compression. Crutches are used to avoid weight bearing for at least 3 to 4 days or until you can walk without a limp. Toe gripping and spreading exercises can be done starting the second day of injury as much as possible throughout the day, but again only if there is no pain.

Phase 2 – To decrease swelling, to restore full muscle contraction without pain and up to 50% pain free movement. This period can take up to 3 weeks.

It is very important that all treatments are immediately followed by exercise. Ice packs, ice massage or a cold whirlpool and massage above and below injury site can all be used to control hemorrhaging.

I am just going to name a couple of exercises that can be done, but always do these exercise with the supervision of a qualified Biokineticists to show you how to do all exercises correctly. Crutch walking, toe gripping and spreading, active PNF ankle patterns, , ankle circumduction, Achilles tendon stretches, toe raises, shifting body weight between injured and non-injured ankle and wobble board exercises should all be performed pain free.

Phase 3 – To restore full ROM and start performing power, speed and agility exercises. This phase will take approximately 3 to 5 weeks depending on each individuals own body response to all exercises.

Whirlpool and ultrasound can be used symptomatically. Achilles tendon stretches, resistance ankle exercises, wobble boards, systematic walk-jog routines, agility exercises and bouncing exercises must all be progressively performed pain free.

Only return to your sporting activity once ankle is pain free in a full ROM and strength retained during running, jumping, and sudden change in direction movements.

Ankle Sprain Continues

Posted on November 11th, 2013 by Andries Lodder

Last time I spoke about ankle sprains in general and how it might happen and different severities of it. Today I’ll be more specific and speak about a Grade I ankle sprain and the different rehabilitation phases and how to manage it.

The overall goal is to initially reduce inflammation, increase range of motion (ROM) and start a strengthening program to improve the proprioception and stability of the ankle and return to sporting activities as soon as possible.

Phase 1 always starts with trying to reduce the amounts of swelling and increase the ROM in a pain free mode. This normally occurs within the first couple days. PRICE should always be used immediately. For those of you that don’t know what PRICE stands for, it is Protection, Rest, Ice, Compression and Elevation. Above as well as taping can be used to help with the inflammation and swelling.

Phase 2 goals are to increase ROM in all planes and start with balancing exercises, always in a pain free ROM. This phase can take up to 2 weeks since initial injury. You may continue PRICE to control amounts of swelling. Strengthening exercises should not only be focused on the muscles surrounding the ankle, but also the small muscles on the foot itself. Full weight bearing exercises should be encouraged as soon as is tolerable.

Phase 3 should see the end of all swelling and pain. Therefore full ROM of the ankle should be restored and more strenuous weight bearing exercises should be tolerated. By the end of the third week of rehabilitation exercises a return to sport program may be started. All exercises should be continued and gradually be made more difficult. Progression from walking to running should be carefully monitored for re-injury to be prevented. Only when running commences completely pain free may you gradually return to all sporting activities.

Next week we will look at a grade II ankle sprain and look at what we should do and what we should avoid.