Andries Lodder biokineticist in Fourways
Bio4Me biokineticist practice in Fourways
Bio4Me best biokineticist in Fourways

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The Hot and Cold of it

Posted on November 12th, 2019 by Andries Lodder


By Jennifer Steele Ice and heat as recovery techniques: All elite athletes know that it’s not only what you do in training that matters. In fact, those hours before and after training are just as important as the hours in the gym or on the field. It is in these hours that using various recovery […]

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Ankle Sprains

Posted on November 4th, 2019 by Andries Lodder


By Fathima Jeewa Many people who have rolled their ankle’s know what an inconvenience it is, as the injured ankle will always present with recurrent sprains and weakness. Although the ankle will heal on its own, there will still be instability during play and walking. Ligaments, when strengthened can resist external forces and keep the […]

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How to treat tennis elbow

Posted on October 31st, 2019 by Andries Lodder


By Nicole Harran Lateral epicondylitis – known as tennis elbow is pain that occurs on the outside of the forearm near the elbow. This is a common injury which occurs when the tendons in the elbow are overloaded which causes straining and inflammation. Repetitive incorrect biomechanical movements often lead to the overloading within the elbow. […]

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Cure your Shin Splints

Posted on October 15th, 2019 by Andries Lodder


By Jennifer Steele Medial Tibial Stress Syndrome, commonly known as shin splints refers to the pain experienced on the front of the shins as a result of exercise. Shin splints are most common among runners and individuals that take part in any high impact sports that involve repeated jumping. Shin splints are caused by repeated […]

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How to be the best Warrior!

Posted on October 7th, 2019 by Andries Lodder


By Nicole Harran Are you seeking the new FAD of adventure races? These crazy new obstacle races consist of trail running, military style obstacles and putting your fitness and strength to the ultimate test. As one can assume from all of the above, these obstacle races are not for the faint hearted. Training should not […]

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Top Tips for Training for your Marathon

Posted on September 30th, 2019 by Andries Lodder


By Jennifer Steele For many people the desire to run a marathon or take part in a big sporting event is all about the personal challenge. To test your limits both physical and mental, prove you can do the distance, lose weight and get healthier or simply tick it off your bucket list. The personal […]

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Add a Spring to your step

Posted on September 9th, 2019 by Andries Lodder


By Fatima Jeewa We have officially reached the month of spring! It has been a long couple of cold months and many of us have been hibernating away, not doing much exercise. How can we effectively return back to our routines or start a fitness program? Exercise and routine tips: Consult a GP to gain […]

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Build those biceps!

Posted on August 23rd, 2019 by Andries Lodder


By Nicole Harran As we age, the strength in our arms decreases at a rapid rate. This is due to the increasing disuse of our upper bodies. The lower body is used more often for activities such as: walkingstanding from a seated positionclimbing stairs balancing To keep our independence with activities of daily living, building […]

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Strong, Powerful Hamstrings

Posted on August 8th, 2019 by Andries Lodder


By Jennifer Steele How do we develop strong, powerful hamstring muscles? In our every day lives we spend way too much time sitting. In a seated position the hamstring muscles become weaker. We spend well over half the day in this position and so numerous people regardless of how active they are suffering from weak […]

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Lets get to the core of this

Posted on July 29th, 2019 by Andries Lodder


By Fathima Jeewa The one aspect we commonly hear as athletes and trainers is “have a strong core or core stability”, but what do the “core” muscles consist of and why is it an important component in rehabilitation and sports. Core stability relates to the bodily region bounded by the abdominal wall, the pelvis, the […]

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