Biokineticists le Sueur and West

Biokineticists le Sueur and West BIO + KINETICS = LIFE + MOVEMENT = LIFE THROUGH MOVEMENT
Biokinetics’ primary function is to impro

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Coccyx pain (tailbone pain) is often linked to pelvic instability, muscle tension, or restricted movement around the hip...
10/12/2025

Coccyx pain (tailbone pain) is often linked to pelvic instability, muscle tension, or restricted movement around the hips and lumbosacral region.
These exercises focus on restoring pelvic control, reducing soft-tissue tension, and improving functional activation of the muscles that support the tailbone. ✨

Here’s what we worked on:

🔹 Quadruped hip hikes – improving lateral pelvic stability and glute medius activation.

🔹 Resisted hip internal rotation – strengthening deep hip rotators that support proper pelvic alignment.

🔹 Child’s pose – lengthening the lumbar and pelvic floor region to relieve tension around the coccyx.

🔹 Lumbosacral activation – gentle neuromuscular activation to improve support in the lower spine–pelvis junction.

🔹 Adductor rolls – releasing inner-thigh tightness that can contribute to altered pelvic positioning.

Coccyx discomfort is treatable — especially with targeted strength, mobility, and neuromuscular re-education. If you’re experiencing tailbone pain, a biokinetics assessment can help identify the underlying cause and guide you back to comfortable movement. 💙

⚠️ It is important to see a medical professional to find out the root cause of your symptoms so that proper training can be implemented.

🚫 Do not try these on your own post-surgery or during injury recovery without consulting a medical professional.

Orthopedic surgery is just the first step — the real transformation happens in rehab.Whether it’s a knee, shoulder, hip,...
03/12/2025

Orthopedic surgery is just the first step — the real transformation happens in rehab.

Whether it’s a knee, shoulder, hip, spine, ankle, or wrist procedure… your body goes through huge changes post-op. And the process can feel overwhelming if you don’t know what to expect.

That’s why we created this simple roadmap to walk you through the phases of recovery — from the first few days all the way to returning to sport or high-level activity.

Here’s what most people don’t realize:
🔹 Your timeline is UNIQUE.
Not faster or slower — simply yours.
🔹 Progress isn’t linear.
Good days + tough days are both NORMAL.
🔹 Rehab builds confidence, not just strength.
🔹 Your Biokineticist is your teammate, making sure you’re progressing safely (and protecting the repair your surgeon worked so hard to create).

If you have an orthopedic surgery planned… or you’re already in recovery and feeling unsure of what’s next…
👉 DM us and we’ll guide you through what to expect, timelines of recovery, and what you should be focusing on right now.

Your recovery isn’t meant to be done alone.
Let’s get you back to moving, lifting, and living with confidence. 💪✨

⚠️ It is important to see a medical professional to find out the root cause of your symptoms so that proper training can be implemented.

🚫 Do not try these on your own post-surgery or during injury recovery without consulting a medical professional.

14/11/2025

Runners! 🏃‍♀️💨 Don’t skip those drills! They’re not just a warm-up; they’re your secret weapon for better form, stronger muscles, and faster times. Think of them as fine-tuning your running engine. From triple switches to A-skips, these moves boost efficiency, prevent injuries, and unlock your running potential. Level up your stride and see the difference!

What’s your go-to drill? Share below! 👇

⚠️ It is important to see a medical professional to find out the root cause of your symptoms so that proper training can be implemented.

🚫 Do not try these on your own post-surgery or during injury recovery without consulting a medical professional.

10/11/2025

Functional training is an essential part of an exercise routine as it improves overall health, enhances body movement, and promotes self-understanding. It is a great way to improve performance and make the body functional for everyday activities. Unlike other workouts, functional training helps improve muscles and body movements.

Functional training involves exercises that train multiple muscles and joints together, imitating movements performed in work, home, or sports. It promotes core stability and offers several benefits such as improved flexibility, strength, balance, and endurance. It can help perform daily activities easily, reduce the risk of injury, and enhance quality of life.

For older adults, functional training is particularly beneficial as it improves muscle strength, balance, and agility, reducing the risk of falls. It also helps with range of motion and joint stability, making it suitable for injury recovery. Additionally, functional training improves posture, core strength, coordination, competitive performance, and flexibility.

By incorporating functional training into your routine, you can improve your ability to perform everyday tasks independently, such as dressing, bathing, preparing meals, and driving. It provides a range of benefits for individuals of all fitness levels, promoting overall health and well-being.

⚠️ It is important to see a medical professional to find out the root cause of your symptoms so that proper training can be implemented.

🚫 Do not try these on your own post-surgery or during injury recovery without consulting a medical professional.

27/10/2025

Shin splints - medial tibial stress syndrome - happen when the muscles, tendons, and bone tissue around your tibia (shin bone) become overworked. This is common in runners, dancers, and athletes who suddenly increase their training load, intensity, or surface hardness.

Why do shin splints occur?
👉 Rapid increase in running distance or intensity
👉 Hard or uneven training surfaces
👉 Poor shock absorption (old shoes, stiff landing)
👉 Weak quads or glutes
👉 Limited ankle mobility or poor running form

It is important to strengthen and control movement to prevent shin splints by building resilience and control through functional lower-body strength work:
💪Pistol Squat Sit-to-Stand – improves quad strength and knee control
💪Weightbearing Toe Taps – enhances ankle stability and shin endurance
💪Kneeling Squat Get-Ups – strengthens quads and glutes through full range
💪Unstable Squat Variations – trains balance and proprioception
💪Jump Technique + Soft Landings – focus on quiet, shock-absorbing landings

Shin splints are often a sign your lower legs need more strength and control — not just rest. Train smart, progress gradually, and land softly.🧐

⚠️ It is important to see a medical professional to find out the root cause of your symptoms so that proper training can be implemented.
🚫 Do not try these on your own post-surgery or during injury recovery without consulting a medical professional.

Want to run stronger, longer, and injury-free? Join our strength training program designed specifically for runners! 🏃‍♀...
29/09/2025

Want to run stronger, longer, and injury-free? Join our strength training program designed specifically for runners! 🏃‍♀️💪

Gluteus Medius Tears – The Hidden Cause of Hip PainThat nagging pain on the side of your hip? 👀 It might not be “just ti...
23/09/2025

Gluteus Medius Tears – The Hidden Cause of Hip Pain

That nagging pain on the side of your hip? 👀 It might not be “just tight muscles.” The gluteus medius is a key stabilizer, and when injured, it can cause:

⚡ Pain lying on your side at night
⚡ Pain climbing stairs or walking uphill
⚡ Limping or a “hip drop” when walking

👩‍🦳 Who’s most at risk? Women over 40, runners, people with hip arthritis or back problems.

💡 What helps? Early rest, pain management, posture changes — and most importantly, activation-based rehab (like adductor squeezes, wall push isometrics, and gentle weight shifts) before progressing to strengthening.

✨ Don’t ignore hip pain. Early diagnosis + the right rehab = faster recovery + better stability.

📚 Fearon et al. 2014 | Grimaldi & Fearon 2015 | Bird et al. 2001



⚠️ It is important to see a medical professional to find out the root cause of your symptoms so that proper training can be implemented.

🚫 Do not try these on your own post-surgery or during injury recovery without consulting a medical professional.

Gluteus Medius Tears – The Hidden Cause of Hip PainThat nagging pain on the side of your hip? 👀 It might not be “just ti...
23/09/2025

Gluteus Medius Tears – The Hidden Cause of Hip Pain

That nagging pain on the side of your hip? 👀 It might not be “just tight muscles.” The gluteus medius is a key stabilizer, and when injured, it can cause:

⚡ Pain lying on your side at night
⚡ Pain climbing stairs or walking uphill
⚡ Limping or a “hip drop” when walking

👩‍🦳 Who’s most at risk? Women over 40, runners, people with hip arthritis or back problems.

💡 What helps? Early rest, pain management, posture changes — and most importantly, activation-based rehab (like adductor squeezes, wall push isometrics, and gentle weight shifts) before progressing to strengthening.

✨ Don’t ignore hip pain. Early diagnosis + the right rehab = faster recovery + better stability.

📚 Fearon et al. 2014 | Grimaldi & Fearon 2015 | Bird et al. 2001



⚠️ It is important to see a medical professional to find out the root cause of your symptoms so that proper training can be implemented.

🚫 Do not try these on your own post-surgery or during injury recovery without consulting a medical professional.

Address

Skyfall, 14A De Beers Avenue, Paardevlei, Somerset West
Cape Town
7130

Opening Hours

Monday 05:30 - 18:00
Tuesday 05:30 - 18:00
Wednesday 05:30 - 18:00
Thursday 05:30 - 18:00
Friday 05:30 - 16:00

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