PHYSIOTHERAPY INSIGHTS BY LIANCA DOOKRAN: March 2014

Thursday, 27 March 2014

BRIDE OF THE YEAR, NEED YOUR VOTES!

HI EVERYONE, YOU'VE SEEN MY PICS, NOW I NEED YOUR VOTES.

http://www.saweddings.co.za/users/profileview/30658

SMS 30658 TO 36697.

THANKS A MILL !

STAY ACTIVE

Wednesday, 26 March 2014

RUNNING YOUR FIRST MARATHON, BROWSE THESE TIPS

PHYSIO TIPS FOR A COMRADES RUNNERS.

1. REST AND RELAX. :

3 weeks before the race, slow down on your training, maintain the intensity but decrease the time you spend working out gradually.

· 3 weeks to go: 75 % of your normal workout.

· 2 weeks to go 50 % of your normal workout.

· Last week : 25% of normal workout.

This will leave you well-rested, but still alert and sharp, when you step over the line.

2. Slow Down!

Pace yourself so you have enough fuel for the final km’s. Even though you are well rested, don’t run too fast at the start.

3. Walk it off:

Speed walk the water stops. It is imperative to stay hydrated during a race. You need at least two cups of fluid at each water stop. But, if you are run through the stations you end up spilling half on your shirt! There is no recovery if you get dehydrated on race day.

4. Take it in.

Take in nutrients. Water alone will not sustain your energy levels. Even if you have gulped down a sizable breakfast, fuel up with a type of energy bar during the race.

5. Cover up!

Warm cloths and a throw-away blanket to the start of the race. Sitting on the icy ground in the cold for two hours to is not a comfortable way to prepare for your run. Cold or stiff before the race will land you in some trouble.

6. Stay Positive, You will do it!

Always stay positive. For every runner, you will experience pain and self doubt, your body will say no. Stay positive and think of just outing one foot in front of the other and don’t give in to your negative thoughts.

7. 'High-five" a fellow runner every 10 kms.

This will help keep you motivated, and put into perspective whether you’re on point or will be crawling to the finish.

8. Don't be intimidated.

Don’t get scared by the serious runners. Everyone will seem strong and fit. Looks mean nothing as everyone starts strong. Stay determined as this is your race.

HAVE FUN, STAY STRONG, TAKE IN THE SUPPORT FROM THE CROWDS AND GET YOUR FRIENDS AND FAMILY TO CHEER YOU ALONG THE WAY.

UNTIL WE BLOG AGAIN, STAY ACTIVE AND KEEP RUNNING.

Lianca Dookran

"Hands On Physio on Hand"

032 5863240 0727294763

Check out our BLOG!

http://www.physiotherapist-ballito.blogspot.com/

http://www.ballito.mobi/content/physiotherapist-lianca-dookran

*** OFFICE SPACE AVAILABLE TO RENT IN OUR PHYSIO ROOMS FOR MEDICAL PROFESSIONAL, CONTACT US FOR DETAILS.

Thursday, 20 March 2014

INDIAN WEDDING PICS : Ballito Physio Weds at Collisheen Estate

MY WEDDING.

Every bride dreams of her fairytale wedding, and I am no different. If you have been to my rooms in the past year, you will know that all I could speak of was my BIG DAY!

A huge thank you to my friends and family for making the day a success and my handsome husband for materializing my dreams.

My patients... thank you for all the well wishes and continued support.

I am sharing some of my favourite pics. Thank god for makeup and edits. The photographer made us look like this, he is exceptional. Thanks Craig (Unprecedented Pictures). Not forgetting the outstanding hair and makeup artists. Thank you Usha from Golden Scissors and Kadija from Radiant Image. You guys are rock stars.

THE DRESS

THE JEWELLERY

LOOKING AHEAD

THE CAKE, TOPPED WITH A FISHING ROD AND SKELETON

The Venue: Collisheen Estate in Ballito. Amanda was exceptional. Her meticulous methodical approach made the event run like clockwork. From the lavish, mouth watering food to the charm and elegance Collisheen holds, no bride can fault this venue.

THE STAGE, IN TRUE BOLLYWOOD STYLE... THANKS ANSU FROM DAZZLING EVENTS

THE TABLES... I HAD THIS IDEA FROM THE DAY I STARTED PLANNING BUT THE CENTER PIECES EXCEEDED MY EXPECTATIONS

ITS ALL ABOUT THE MEMORIES... OUR MEMORY LANE BROUGHT ON THE LAUGHS

NO BRIDE CAN WALK DOWN THE AISLE UNTIL MUM STAMPS HER APPROVAL. THANKS MUM!

THANK GOD FOR MAKEUP, I DEFINATELY DON'T LOOK LIKE THIS NATURALLY. THANKS RADIANT IMAGE, KATHIJA

THE CENTER OF MY WORLD AND THE LIGHT OF MY LIFE... MY HANDSOME HUSBAND... BASHIN KISTNAN

THE START OF OUR BIG DAY

THE MARRIAGE RITUALS. ELATED!

AND THE FUN BEGINS...

THE BEAUTIFUL BELLY DANCER

FIRST DANCE... SHANIA TWAIN "From this moment on..."

KICK OFF THE HEELS, DANCE THE NIGHT AWAY

THE BOYS PARTYING

PHOTO BOOTH WAS A MASSIVE HIT WITH THE GUESTS.

FINALLY A MRS

IF YOU LIKED THE PICS, PLEASE VOTE FOR ME SMS 30658 TO 36697 TO WIN SA BRIDE OF THE YEAR 2014.

http://www.saweddings.co.za/users/profileview/30658

Thanks a Mil, stay Active

Friday, 14 March 2014

FUNKY FRIDAY

FUNKY FRIDAY.

This week I’m sharing a link that was passed on by my colleague Sean Adams (Certified Prosthetist and Orthotist in Ballito).

https://www.youtube.com/watch?feature=player_embedded&v=2cZnydKJ6Do

Hope this link stirs your motivation to keep active... inspirational that your body has no limits, Thanks Sean.

UNTIL WE BLOG AGAIN, STAY ACTIVE

Lianca Dookran

"Hands On Physio on Hand"

032 5863240 0727294763

Check out our BLOG!

http://www.physiotherapist-ballito.blogspot.com/

http://www.ballito.mobi/content/physiotherapist-lianca-dookran

*** OFFICE SPACE AVAILABLE TO RENT IN OUR PHYSIO ROOMS FOR MEDICAL PROFESSIONAL, CONTACT US FOR DETAILS.

Thursday, 13 March 2014

TRIVIA THURSDAY : STRETCH IT!! 4 PHYSIO FACTS ON STRETCHING

4 PHYSIO FACTS ON STRETCHING

With Comrades 2014 around the corner, stretching is an important component of your training regimen. As a runner are you stretching effectively? You are most likely doing it wrong...
What is a stretch?
Stretching involves elongating a specific muscle or muscle group to its fullest length.
How does it benefit you?
Stretching Increases flexibility and circulation, Improves balance and coordination and alleviates pain.

DON’T STRETCH THE TRUTH : How much do you really know?

1. A stretch should be done before a warm up?

a) True

b) False

FALSE: A Warm up should always precede stretching as stretching cold muscles can lead to injury.

2. How long should you hold a stretch?

a) 5-10 seconds

b) 30 minutes

c) Till you feel the pull

d) 20 seconds

D) 20 seconds, physiologically your body takes 20 seconds to trigger a stretch reflex response.

3. At the end of a good run or workout, you should

a) Thank god it’s over!

b) Weigh yourself to see how much you’ve lost.

c) Update your facebook status to “Great run, lost about 5kgs”

d) Stretch and Roll

D) static stretching before heading out of the gym. TIP: Use a foam roller post-workout and never skip pre-stretching to get those knots out.

4. You should always bounce at the end of range when holding a stretch.

a) True, bouncing increases the level of the stretch

b) False, You shouldn’t bounce with stretches

B) FALSE, A Stretch should be slow and smooth. Stretching with bouncing may be counter productive. Static stretching is effective to increase range of motion (flexibility). Dynamic stretching (bouncing should be part of the warm up)

UNTIL WE BLOG AGAIN, KEEP STRETCHING AND STAY ACTIVE

Lianca Dookran

"Hands On Physio on Hand" 032 5863240 0727294763 http://www.ballito.mobi/content/physiotherapist-lianca-dookran *** OFFICE SPACE AVAILABLE TO RENT IN OUR PHYSIO ROOMS FOR MEDICAL PROFESSIONAL, CONTACT US FOR DETAILS.

Monday, 10 March 2014

DESK-ER-CISE ABDOMINALS

In keeping with our Monday Desk-er-cises, Try an AB workout at the Desk

Getting a 6 pack at the Desk

Side Bends:

Holding a water bottle with both hands, life it up over the head, elbows straight. Gently bend towards the left as far as you can, squeeze those abs. Return to starting position and repeat on the other side. Continue to 20 reps

Do the twist twist : Ab Twists:

Again holding a water bottle now at chest level, gently twist to the right as far as you can, contract your abs. Return to starting position and repeat on the left. Continue for 20 reps.