Your Mom deserves the best. See this fabulous offer from Mommy Wellness Day Spa?
Shop 638 B, Ballito Junction 032 586 1734
Champagne and Snacks for every mum.
PHYSIOTHERAPY INSIGHTS BY LIANCA DOOKRAN
PHYSIO TIPS AND ADVICE FROM BALLITO BASED PHYSIOTHERAPIST, LIANCA DOOKRAN
Wednesday, 3 May 2017
Saturday, 22 April 2017
BEAUTIFUL DAY SPA OPENED IN BALLITO JUNCTION
Looking for the perfect tranquil experience amidst the hustle of your weekly shopping?
Look no further,
Mommy Wellness Day Spa is a haven for Mums, mums to be, dads and the kids too.
We provide a wide array of treatments from
- Massages to waxing, facials to pedicures, manicures to threading... We got you covered.
For our opening day we had an amazing Flashmob, Courtesy of the talented Natasha fro FootworX dance studio. Photo Credit: Theo Landman
Look no further,
Mommy Wellness Day Spa is a haven for Mums, mums to be, dads and the kids too.
We provide a wide array of treatments from
- Massages to waxing, facials to pedicures, manicures to threading... We got you covered.
For our opening day we had an amazing Flashmob, Courtesy of the talented Natasha fro FootworX dance studio. Photo Credit: Theo Landman
CALL US ON 032 586 1734 TO MAKE YOUR BOOKING
SHOP 638B, BALLITO JUNCTION
Thursday, 7 April 2016
BUSTED!!! Can Your Bra be the Cause of Your Back Pain?
Are
you are among the majority of women who have never had a proper bra fitting,
and whose posture and back health are compromised as a result?
Causes
Many cases of bad posture in women
originate during puberty when young women begin to develop breasts. Either in
embarrassment or in an effort to hide blossoming bosoms, many young women hunch
their shoulders forward. Others, on the other hand, try to flaunt their new
breasts and can develop a swayback from pushing out their chests. Both are
detrimental to spines and cause poor posture that lingers into adulthood.
Want to look thinner and younger?
Standing up straight burns more calories than slouching
and poor posture can make a woman look older - just more reasons for good
posture.
Effects
Bad posture not only creates a
poor silhouette, it can cause additional problems such as back neck and shoulder
pain that may contribute to headaches.. Muscles that tire easily from
supporting the back can lead to increased fatigue. And we all know the effects
of mobile devices on your posture. (Refer to my blog post on text neck). Good
posture that aligns the shoulders with the hips minimizes stress on the joints
and connective tissues in the legs and hips and enables the body to operate at
maximum efficiency.
Prevention/Solution
Exercise can help to improve
posture and prevent pain. Women should focus on a correct standing posture to
strengthen the back muscles and help with balance. Women can stand up against a
wall and place their head, shoulders and buttocks up against the wall to gauge
the proper alignment of their posture. Pressing the curve of the spine against
the wall helps to strengthen the muscles needed for better posture. Also
remember to engage your core. Suck in those tummy muscles ladies and see a
physiotherapist for a posture assessment and corrective exercises.
But What about your Bras?
Proper
support for the breasts impacts on your posture. The best place to support the
breasts is through the lumbar (lower back), but often, women take the strain
through the thoracic (around the ribcage), which can cause a curved back.
(Hunched back) If a woman is bending forward because of insufficient breast
support, the trapezius overstretches and may cause amongst other problems
headaches.
If ladies have a proper
bra-fitting, back problems can be resolved, so stop doing a balancing act
with gravity,
While a bra can be a a contributer, seeing a health professional is always reccomended so...
Get a fitting and see your physiotherapist today!!
I recommend Ballito based Sarah Elizabeth...
https://www.sarahelizabeth.co.za/
For a Professional Bra Fittiing by Ballito local Sarah Swainson.
I recommend Ballito based Sarah Elizabeth...
https://www.sarahelizabeth.co.za/
For a Professional Bra Fittiing by Ballito local Sarah Swainson.
Wednesday, 16 March 2016
SALT ROCK PHYSIO TALKS CALF STRAINS
Calf
Strains in Runners
As you start thinking about the various
races in 2016 and training begins, we would like you to also make every effort
to avoid any injuries in the pre-race work up and during the race itself. To
lower your risk of injury you need all of three things: a strong body, good
form and the right shoe. A runner’s best defence is a strong body. Strong
muscles, ligaments and tendons will guard against impact, improve form and aid
in developing a consistent gait. When the body is strong, the muscles are
better able to brace for impact before the foot strikes the ground. The gluteal
(buttock) muscles and the core contract to steady the pelvis and the leg. The
foot and ankle muscles are activated at the same time and this provides a solid
foundation to land on.
So we need to look at how we
can reduce the load on the gastrocnemius as the foot contacts the ground. This
is achieved by improving running form. That is, making sure that you get proper
hip extension from the hamstrings and glutes so the leg passes under the body
in a bent position, which takes pressure off the gastrocnemius.
What is a calf strain?
A calf strain is pain in the calf, as
well as swelling, tenderness and muscle tightness, resulting from sudden
overloading of the muscles and the muscle being stretched beyond it limits during
speed work, hill running or running on uneven trails. It is a very common
injury and it can range from mild stretching to partial tearing to a complete
tear. If the strain is not severe, symptoms may not be present until the run is
over. With a slight strain there can be feeling of cramp or tightness and
slight pain when the muscles are stretched or contracted. With a Grade two calf
strain where a number of muscle fibres are damaged or torn, the pain is usually
sudden in onset and it can be very severe and sore to touch. A complete tear is
a very serious injury and there is immediate pain and the runner will be unable
to walk without pain.
Treat grade one and two strains with
ice and anti-inflammatories. The ice is aimed at reducing the bleeding and
secondary tissue damage. Wrap your calf with a bandage to provide compression.
It should be tight enough to provide relief but not so tight that it cuts off
circulation. This will also assist with limiting bleeding and swelling.
Athletes don’t want to hear this, but calf
strains require rest in order to recover. The rest period can range from a few
days to several weeks depending on the severity of the injury. Your health
practitioner will advise you accordingly. Many runners carry on running even
after the initial signs of a calf strain. This further exacerbates the injury
and a grade one injury can easily progress to a grade two injury if not given
adequate rest.
Causes
· Ineffective warm up and warm down
routines
· Excessive hill work
· A sudden increase in mileage
· Previous calf injury
· Dehydration
· Over pronation – the foot rolls over
too much while you run, putting excessive pressure on the calf muscle and
Achilles tendon
Calf Muscle
Strain Prevention
· Perform warm up exercises before you
run
· Do cool down exercises after you run
· Stretch to maintain muscle length
·
Strengthen the hips and glutes to ensure that you generate enough power
to prevent the leg from being straight as it passes underneath the body.
Strengthening exercises
Theraband Drive Back
With your
foot or heel attached to a cable machine, stand facing the structure. Balance
on one foot (it's OK to hold on to another object for balance) and bring your
leg slightly in front of you. Drive backwards with your foot in the band. Focus
on generating the movement from your glutes and hamstrings. Slowly bring the
leg back up and repeat. Complete 20 to 25 reps with each leg.
Single-Leg Glute Bridge
Lie flat on
your back with one leg bent, foot flat on the floor (or a stability ball for
added difficulty), and the other leg flat on the ground. Slowly lift your
pelvis off the ground by contracting your glutes and core while keeping your
shoulder blades flat on the ground. Complete 15 to 20 reps on each leg.
Donkey Kicks With Theraband
Start on all
fours. Insert a theraband so one end is wrapped around a fixed support and the
other around the bottom of your foot. Extend your leg back and up, focusing on
contracting with your glutes. Complete 15 to 20 reps on each leg.
Straight Leg Bounds
Run forward
by keeping your legs straight and driving through the ground with your hips and
glutes. Begin by running 50 meters. Progress until you can run 100 meters.
Lunges
Lunge forward
with one leg. Focus on keeping your core muscles tight throughout the movement.
Don't let the knee of your front leg bend past the tip of your toes. Advanced
runners can perform this exercise holding a medicine ball and twisting
when they bring their leg out for added difficulty. Work your way up to 15
repetitions on each leg.
Calf
Stretches
1. Standing calf stretch (gastrocnemius)
Stand
about three feet from a wall and put your right foot behind you ensuring your
toes are facing forward. Keep your heel on the ground and lean forward with
your right knee straight. Rotating the toes in and out slightly will target the
medial and lateral parts of this muscle separately. Hold this for 30 seconds.
2. Standing calf stretch (soleus)
Stand
away from a wall and put your right foot behind you and be sure your toes are
facing forward. Lean forward at the ankle while bending the right knee
and keeping your heel on the ground. Because the knee is flexed, tension is
taken off the gastrocnemius and placed on the soleus. You should feel the
stretch lower down. Hold this for 30 seconds.
3. Standing calf stretch (tibialis posterior)
In
the same position as the soleus stretch, bend the back knee (right) inwards so
that it is behind the left knee. You should feel the stretch move from the
soleus to the inner part of your lower leg near the ankle. Hold this for 30
seconds.
Wednesday, 9 March 2016
SALT ROCK PHYSIOTHERAPIST SHARES A HER HUMBLING EXPERIENCE, VOLUNTEERING IN UGANDA
A month in the life of a Ugandan
Date of volunteer placement: 1 November 2015 to 27 November 2015
Name of Volunteer: Jacqueline Madombwe, Physiotherapist at Tiffany's Shopping Center in Salt Rock
Name of Host Organisation: Hopeline
My trip to Uganda was an absolutely amazing and enriching experience. It
opened my eyes to challenges that our fellow Africans face that we cannot
even imagine. The most inspiring part was the stoic way in which the
Ugandans bear their challenges. This is not to say the Governments should
be allowed to neglect their obligations to their citizens, but Ugandans have not
allowed their hardships and their disappointment with their leaders to change
who they are. They remain good and honest people at heart with the most
beautiful African smiles to welcome all visitors. Truly inspiring!
I spent one month living with the community in the Northern Buikwe District, in
a little town called Lugazi. I was volunteering for an NGO called Hopeline,
which mostly works with women and orphans in the areas of healthcare,
education and empowerment.
Buyantete Women’s Group
During my stay, I met a women’s group in an area called Buyantete.
These women faced challenges that stemmed mostly from the
Ugandan society being polygamous and men having multiple wives
and ultimately neglecting these families. The women are left to source
money to care for the children. Clinics are few and far between and
there is no free healthcare. As you can imagine, they have serious
health challenges. They are not able to negotiate safe sex or
contraception and as a result they have on average 8 children each.
This just increases the burden of poverty and a lot of these children
actually don’t grow to adulthood as they succumb to various childhood
diseases. Disability is still highly stigmatised so disabled children will
often be hidden away until they succumb to various medical conditions.
Most of the villagers are living well below the breadline and survive on
one meal a day. Children are constantly turned away from school due
to failure to pay fees so the education that they receive is rather
sketchy.
Based on their needs I gave health education talks. I taught the ladies
how to make oral re-hydration solution, discussed importance of
immunisation and how to keep their babies alive and healthy. We also
discussed various contraceptive methods although obtaining funds to
buy the contraceptives remained a challenge.
Education was given on conditions such as cerebral palsy. This
encompassed the importance of attending antenatal clinic and the
importance of early intervention if a child does have developmental
delay or cerebral palsy.
Physiotherapy is a service that is not accessed by the masses at all.
Only an elite few are able to access physiotherapy as it is only found in
the private sector in the bigger cities.
Mayindo Women’s Group
I also met a group of women in Mayindo village. They had similar
challenges to the Buyantete women. I spent most of my time with the
Mayindo women and during these visits I would give health education
talks. I taught the ladies how to make oral re-hydration solution, taught
them about malaria and typhoid, discussed importance of food and
hand hygiene, discussed hand washing. We also discussed income
generating projects. I felt that the ladies were operating very much on a
subsistence level and relying too much on volunteer donations. I
encouraged them to start thinking bigger and use the donations they
received as a base and make efforts to grow their projects into viable
businesses. I assisted with the start-up for a project where the women
will keep chickens and sell the eggs. Hopefully, they will grow this and
be able to sustain themselves and help other women in need in their
community from the profits from this project.
Hopeline also supports a local school called Nkoko Bright.
I was given the P6 (grade 6) class to mentor and among other things we talked
about self esteem and values. We discussed HIV and abuse. I
identified a boy in the P6 class who is 17 years old. He lives alone and
does odd jobs in the community to raise money for school fees, rent
and food. His parents are alive but they abandoned him some years
ago. His determination really touched me and before I left I paid his
school fees and exam fees for P7 and I also paid for his uniforms as he
had no uniform and the shoes he was wearing were so torn they were
barely covering his feet. This is just one boy who I was able to assist
yet his story is so common in Uganda, it’s heartbreaking. What is even
more heartbreaking is to find such a boy is not too proud to be in a
class of 11 year olds when he is almost an adult. Rather than turning to
the streets, he is so determined to keep trying to get an education as
he sees education as his only hope for a better life. This is the same
determination that I saw in most Ugandans that I really admired.
Hopeline started another school in a village called Kkoba, which is
where the founder of Hopeline, Tony Wonyoike, is from. This remote
village has absolutely nothing, except this school which provides free
education to orphans.
I also visited a Medical Centre a couple of times.
I assisted in the laboratory with taking bloods for malaria and HIV tests. I also did health
education with the patients in the waiting room. I talked specifically
about malaria and typhoid and de-hydration. The patients received it
very well and they were involved and asked lots of questions. I feel it
was very fruitful and I hope that the nurses at the Medical Centre will
take more time to do health education. I also sat in during patient
consultations and gave advice with regards to exercise where ever it
was appropriate. The staff and patients both welcomed this as they had
never had any exposure to physiotherapy or exercise principles.
The time that I spent in Uganda was not just about me teaching them,
but I had many new experiences and learned a few things from the
community as well. For instance I learned how to ride on the Boda
Boda, which is the main form of public transport. There were many
laughs on our boda boda trips to the villages.
The ladies taught me how to weave and make the various craft items which
they sold in an effort to earn an income. I also went along to the fields and
helped with the agricultural side of things. It was very different from what I was
used to but a very humbling and educational experience.
And there was time for fun too. We took trips to Jinja which is a tourist resort
30 minutes drive from Lugazi. Uganda is the most beautiful country I have
been to in Africa. I was able to take a boat ride on the Nile and see the source
of the river Nile, which is in Jinja.
“As you simplify your life, the laws of the universe will be simpler; solitude will
not be solitude, poverty will not be poverty, nor weakness weakness.” Henry
David Thoreau.
My experiences in Uganda made me think a lot about poverty. In the face of
true adversity and poverty, I began to see a lot of our complaints as petty.
“These days there is a lot of poverty in the world, and that's a scandal when
we have so many riches and resources to give to everyone. We all have to
think about how we can become a little poorer.” Pope Francis
I was shaken completely out of my comfort zone. A physio going to volunteer
in a country where the majority of the population have never heard of a
physio, much less seen one.
Monday, 25 January 2016
BALLITO PHYSIO LAUNCHES CORPORATE WELLNESS PROGRAM
We have joined our knowledge as health professionals and are excited to introduce to you a Mobile Corporate Wellness Program. A 2 week program that will have you meet a physiotherapist and biokinetist in the comfort of your own office space. No time to see a physio....We can come to you. No time to focus on strengthening those muscles and building up your core.... We can come to you. Call us to find out more. Melanie Coetzee Biokineticist
Wednesday, 13 January 2016
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