What are the 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

Biokineticists le Sueur and West, Skyfall, 14A De Beers Avenue, Paardevlei, Somerset West, Cape Town (2025)

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.

29/09/2025

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

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.

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.

01/08/2025

✨ High Impact vs Low Impact ✨

Starting a new fitness journey can feel overwhelming. The truth? You don’t need to jump into burpees and sprints to see results. 🏃‍♀️💥

💡 Low-impact exercises like Pilates, walking, cycling, or resistance bands, modifications to high impact exercise are perfect for beginners, , those recovering from injury, or anyone needing a gentler approach. They’re kinder to your joints but still highly effective in building strength, mobility, and endurance.

👟 Once your body feels stronger and more stable, high-impact movements (like jumping, running, or plyometric work) can be layered in to increase intensity, power, and cardio fitness.

🌱 Progression is key. Every advanced move once started with a beginner version. So honor your starting point — it’s where strength begins. 💪

🔄 Save this as a reminder:
You don’t have to go HARD to go far. Start small. Be consistent. And the results will come.
⚠ 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.

Biokineticists le Sueur and West

10/11/2025

27/10/2025

29/09/2025

23/09/2025

23/09/2025

01/08/2025

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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