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Interesting notes I've written on Biokinetics


Stretching: What's the story? - January 2015
- January 2015

This is a topic I often get questions about in the practice. “Should I stretch? What muscles should I stretch?” “How should I stretch? ”When should I stretch?” I hope to answer many of thos e questions within this article.

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Low carbohydrate diets...
December 2014

... are not more effective for weight loss than balanced diets, so what does this mean? :Association of Dietetics of South Africa. A recent systematic review combining the findings of 19 clinical trials in 3 209 people found that low carbohydrate diets result in similar weight losses over 2 years compared to diets containing a recommended balance of carbohydrate, fat and protein [1] . This review included overweight and obese people with and without diabetes. Little or no difference was detected for known heart d isease and diabetes risk factors over 2 years . But what does this mean for the general publ ic wanting to lose weight, maintain the weight loss, as well as be healthy ? .

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Pilates for over 50's
July 2014

These days, most of us have heard of Pilates (pill-ah-tease) exercises. It might have been from overhearing someone in the shopping queue, “My Pilates instructor says ...” or a friend stating, “You simply must join my Pilates class”. But what is it and is it a good exer - cise choice for the older population?

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Diabetes and Exercise
June 2014

The benefits of exercise are vast and varied. Regular exercise improves heart function, aids weig ht loss, builds bone and muscle strength and has a positive effect on stress levels and moods. But should you be exercising if you’ve been diagnosed with Di abetes and what type of exercise should you be doing?

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Diabetes and Exercise
June 2014

The benefits of exercise are vast and varied. Regular exercise improves heart function, aids weig ht loss, builds bone and muscle strength and has a positive effect on stress levels and moods. But should you be exercising if you’ve been diagnosed with Di abetes and what type of exercise should you be doing?

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What is heel striking and is it responsible for my running injuries?
May 2014

If you’ re a runner that’s done any sort of reading on the subject of running form or “natural running” or have talked running with your running buddies , you’ll have been sure to come across the terms “heel striking”. But wha t is it and why is it important?

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Heat or Ice?
November 2012

I’m often asked by patients whether they should put heat or ice on an injury. Both as age old remedies that help with pain. Which is more effect? When should I use which? What is the best way to use it?

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Plantar Fasciitis in running
October 2012

The plantar fascia is like a strong elastic band that runs from the ball of your foot to your heel. It helps support your foot arch when you run, walk or stand. Some studies say that it carries 14% of the total load of the foot. It can also act as a spring to help dur ing push off in walking and running

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Tips for the novice marathon runner
September 2012

When deciding on your first marathon to run, the first step is choosing your race carefully. Having a definite goal helps with motivation and consistency. Saying, I’m going to run a marathon by the end of the year will probably mean you won’t make it to the starting line. Make sure you have enough time for training and getting to know the route will help to make a great first marathon experience.

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Tips for the novice marathon runner
September 2012

When deciding on your first marathon to run, the first step is choosing your race carefully. Having a definite goal helps with motivation and consistency. Saying, I’m going to run a marathon by the end of the year will probably mean you won’t make it to the starting line. Make sure you have enough time for training and getting to know the route will help to make a great first marathon experience.

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How should I sit correctly at my chair?
August 2012

We are not designed to sit. Yet, if we look at the average person’s day we see that the majority of our time is spent sitting. The average person in Joburg might spend an hour sitting in their cars in traffic, get to work, spend another 8 hours sitting at their desks before making the hour trip back home where they’ll relax after a hard day at the office, spend ing the evening sitting on the couch at ho me.

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What are core exercises and why should I do them for back pain?
July 2012

There are generally two groups of muscles in your body namely, movers and stabilisers. Movers tend to be big, more superficial muscles that can generate a lot of force for a short amount of time, for example: muscles used doing a sit up. Stabilisers tend to be smaller, deeper muscles that generate lower forces but can sustain it for much longer periods of time, for example: postural muscles.

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What is posture and how can it cause me pain?
July 2012

Posture generally describes the alignment of your body parts relative to each other. Posture can be dynamic e.g. your posture during a tennis serve or static e.g. your posture standing or sitting. As posture is such a broad subject this article will focu s on standing posture. Assessing posture is very important as misalignment of body segments can add strain on certain body parts and result in injury or pain. Ideal posture is when the body segments line up perfectly with no deviation from the ideal (see picture left).

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My comrades experience
June 2012

Over the years I’ve helped many runners get ready for the Comrades Marathon. I’ve helped them through injuries, talked about training and nutrition and designed specific strength classes etc. etc. But now I can count myself among the many brave South Afr ican’s who have finished this ultimate race. I thought I’d share a few things I learnt along the way, things that science can’t teach you...

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Illio Tibial Band Syndrome (ITB)
May 2012

Your ITB is a band that starts on the outside of your hip and runs along the outside of your leg all the way to your knee. Generally when runners have ITB they complain of pain on the outside of the knee. I like to think of your ITB as a very strong elastic band. Its job is to absorb forces at the knee and hip to maintain optimal alignment when standing, walking or running.

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