HEAT or ICE?

Most of us when in pain are not sure of whether to use heat or ice as a treatment.

The best guideline is the following :

Ice is always used when there is inflammation. This is beacause you want to slow down the rate of blood flow to the site of injury/pain. By slowing down the blood flow, you reduce the amount of inflammation. Never keep your ice pack on the area for more than 10-15min as thereafter it has the opposite effect.

Heat thus is used for the opposite. So if there is spasm, but no inflammation you want to use heat.The best way to check for inflammation is to feel if the area is warm. If it is than there is most likely some inflammation. The heat helps relax the muscles and ease the spasm. Again don't apply the heat for more than 10-15min.

Short, sweet and helpful:)

That perfect posture!

We are all guilty of it....slumping at our desks, slouching as we walk or leaning to one side when standing in a queue. For most of us this has become habit, second nature.

As we do it more and more each day, our bodies and spine become accustomed to this deviated posture and thus stays in this position. Hence certain muscles become weak while others become tight and inflexible. This in turn leads to back, neck, knee, shoulder or hip pain.

Worried?

Dont be :)

Here are some easy tips to help get you standing, sitting and walking in the right position:-

Sitting:
 Push your hips as far back as they can go in the chair. Adjust the seat height so that your feet are flat on the floor and your knees equal to or slightly lower than your hips. Adjust the back of the chair to a 100-110 degree reclined angle. Make sure that your upper and lower back are supported. If necessary use inflatable cushions or small pillows. Adjust the arm rests so that your shoulders are relaxed, and remove them completely if you find that they are in your way.

Standing:

When standing hold your head up straight with your chin in (not pushing forward). Do not tilt your head forward, backward or sideways. Keep your shoulder blades back. Think of having a string at the top of your head that is pulling it towards the ceiling.It is very important to tuck your stomach in. Do not tilt your pelvis forward or backward. Remember to avoid standing in the same position for a long time.

If you are standing at a worktable, make sure it is not too high or low for you.



Remember if your core is strong you will be better able to sit, stand, walk and perform normal daily activities!

A biokineticist can help to assess you posture and provide exercises that can help align your spine and body.

Bio what???

LIFE THROUGH MOVEMENT - REHABILITATION THROUGH EXERCISE

Biokinetics is defined as the science of movement and the application of exercise in rehabilitative treatment or performance.

 Biokinetics is the profession concerned with health promotion, the maintenance of physical abilities and final phase rehabilitation, by means of scientifically-based physical activity programme prescription.

A Biokineticist is an clinical exercise specialist who:

• Functions within professional alliance to health and medicine, and is recognised by and registered with the Health Professions Council of South Africa.
• Improves a person’s physical wellbeing and quality of life through individualised scientific assessment and the prescription of  exercise in rehabilitative treatment to prevent or intervene with certain ailments and the enhancement of performance (sport and work).
• Evaluates & Measures: body posture, body composition, blood pressure, glucose levels, lung function, heart rate, fitness, muscle strength, endurance, power, flexibility and other health screenings.
• Is a health professional who through health promotion and wellness create a better quality of life for people they work with.

Assisting in preventing and treating individuals with:

Orthopaedic Conditions:

• Individual exercise prescription for the rehabilitation of the back, neck, knee, shoulder, hip, hand and ankle injuries and conditions.  Treatment is offered from the time of the injury up to and including full participation in sport or other physical activities of life.

Neurological Conditions:

• Individual and supervised rehabilitative programs for patients with conditions such as multiple sclerosis, myasthenis gravis, cerebal palsy or patients that have suffered a stroke

Biokinetics for children:

• Treatment of postural problems, low muscle tone, neurological conditions, developmental conditions, endocrine conditions and weight problems using exercise.

 

 

 

 

Special populations:

• Individual and supervised exercise sessions for pregnant woman, the elderly and other special populations.

Chronic disease and conditions:

• Individual and supervised exercise programmes for the prevention and management of conditions such as heart disease, diabetes, lung disease, arthritis, osteoporosis and pregnancy (pre and post natal)

Exercise Testing for Athletes:

• Sport specific testing and training of an athletes endurance, speed, flexibility, agility, power, strength and reaction times.

• As well as rehabilitation of sport injuries.

Health Promotion for General Population:

• Assessment of health risk factors and implementation of intervention strategies to support the individual toward total wellness.

• Providing programs for: Weight losss; General fitness; Muscle strengthening; Toning and definition.

Welcome!

Welcome to our blog!!! I can't wait to share my thoughts, developments and success stories with all of you! For now its just trying to get this going and then adding as much info as I can. What are your thoughts? Are you excited to learn more via this blog?