Wayne Hector Physiotherapy

12/02/2026

Why is quadriceps strength important?

Quadriceps strength is important because the quads (the four muscles at the front of your thigh) play a major role in movement, stability, and injury prevention. Here’s why they matter:

1. Essential for Everyday Movements
Your quadriceps are responsible for knee extension (straightening your leg). That action is involved in:
* Walking and running
* Standing up from a chair
* Climbing and descending stairs
* Squatting and lifting
Weak quads can make these basic activities harder and more tiring.

2. Knee Joint Stability
Strong quadriceps help stabilize the knee joint, especially during weight-bearing activities. They:
* Support proper tracking of the kneecap (patella)
* Reduce stress on ligaments like the ACL
* Help control movement when landing, cutting, or pivoting
Weak quads are linked to higher risk of knee pain and injury.

3. Injury Prevention
Good quad strength:
* Reduces risk of ACL injuries
* Helps prevent patellofemoral pain (“runner’s knee”)
* Protects against falls, especially in older adults
After knee injuries or surgery, restoring quad strength is one of the top rehab priorities.

4. Performance and Power
In sports and exercise, the quads are key for:
* Sprinting speed
* Jump height
* Cycling power
* Explosive movements
Stronger quads = better force production and athletic performance.

5. Long-Term Health
As people age, quad weakness is strongly associated with:
* Loss of mobility
* Higher fall risk
* Reduced independence
Maintaining quad strength helps preserve mobility and quality of life.

Are you struggling to restore your quadriceps strength post injury or surgery? Let me help you regain strength and control. To set up your appointment, please WhatsApp Wayne on 0824434883

www.waynehectorphysiotherapy.com

10/02/2026

My 2026 Strapping & Kinesio Course dates have just dropped with the exciting addition of an Advanced Strapping Course.

Book now to secure your spot

Physiotherapy practice

12/01/2026

Struggling to cope with your New Year resolutions? Let me help you address your deficits to get you back on track.

Drop me a message on WhatsApp 0824434883 to set up your appointment.

Physiotherapy practice

07/01/2026

With over 20 years of experience in professional rugby, let me help you move and perform better

20/12/2025

Really looking forward to what 2026 has in store…….

05/12/2025

Struggling with pain that’s ruining your holiday? 😣

Get professional physiotherapy in the comfort of your home in Knysna.

With over 20 years of experience in professional rugby, I provide comprehensive treatment and practical guidance to help you move comfortably and confidently again, so you can enjoy the festive season the way you planned. 🏖️

Slots are limited so send me a WhatsApp on 0824434883 to secure yours

13/11/2025

Getting back to competitive sport after an injury isn’t just about being pain-free — it’s about rebuilding the capacity, confidence, and control your body needs to handle game-level demands. Here’s how that typically looks step-by-step:

1. Restore full mobility and pain-free movement
Before anything else, you and your physio need to ensure you can move through full range without pain, stiffness, or compensations.
* Goal: symmetrical range of motion compared to your uninjured side
* Tests: joint range, flexibility, movement quality (e.g., squats, lunges, reach tests)

2. Rebuild strength and endurance
Once movement is back, you need to restore the muscle strength and endurance lost during recovery.
* Goal: injured side within ~90–95% of the strength of the uninjured side
* Tools: strength testing (e.g., handheld dynamometer, VALD Dynamo, gym-based metrics)
* Focus: progressive overload — starting with controlled strength work, moving to sport-specific load (jumps, sprints, pushes, etc.)

3. Regain balance, control, and coordination
This phase targets proprioception and neuromuscular control, crucial for reacting quickly and safely.
* Includes: single-leg balance drills, change-of-direction work, agility ladders, stability training
* Goal: smooth, automatic control — no hesitation or instability in the injured area

4. Sport-specific conditioning
Now your training mimics your sport.
* Gradually reintroduce speed, agility, and impact
* Do position- or role-specific drills (e.g., cutting, landing, tackling, or sprinting at full pace)
* Build back to match fitness and intensity tolerance

5. Psychological readiness
Confidence is key. Many athletes feel physically fine but hesitant to trust the injured area.
* Visualization, graded exposure, and sport psychology techniques help rebuild trust and aggressiveness in play.
* Your physio or coach can guide this reintroduction safely.

6. Return-to-play (RTP) testing
Before full competition, your rehab team should assess:
* Strength and power symmetry
* Functional tests (e.g., hop tests, agility tests, sprint or jump metrics)
* Movement quality under fatigue�Passing these means your risk of re-injury drops dramatically.

7. Maintenance and prevention
Even after returning, keep a maintenance plan: mobility work, strength top-ups, and regular check-ins to prevent flare-ups.

With 20 years of experience in professional rugby, I can definitely help you get back to competitive sport safely, stronger and more resilient.

Contact Wayne Hector Physiotherapy via WhatsApp on 0824434883 to book your appointment.

11/11/2025

If you stop your physiotherapy rehab as soon as your pain disappears, a few key things can happen:

1. Pain relief DOES NOT equal full recovery
Pain usually goes away before your tissues, muscles, or joints are fully healed. So while you feel better, the underlying strength, stability, or movement control might still be incomplete.

2. Higher risk of re-injury
Without completing the rehab phase focused on restoring strength, endurance, and neuromuscular control, your body remains more vulnerable. Many people re-injure the same area within weeks or months because they stopped too soon.

3. Lingering weakness or stiffness
Incomplete rehab can leave certain muscles weak or certain joints stiff — which may change how you move and create new problems elsewhere (for example, low back pain developing after a knee injury).

4. Loss of functional performance
The later stages of physio often focus on returning to full sport or work demands — sprinting, cutting, lifting, etc. Skipping this means you might not get back to your previous performance level safely or confidently.

5. Missed prevention phase
A big part of rehab is teaching your body how to prevent the same issue from returning — through strengthening, balance, and movement correction. Stopping early skips that protection phase.

With 20 years of experience in professional rugby, I can definitely help you get back to competitive sport safely, stronger and more resilient.

Contact Wayne Hector Physiotherapy via WhatsApp on 0824434883 to book your appointment.

11/11/2025

Last few spots available for my final Kinesio Taping course for 2025

30/10/2025

Musculoskeletal testing isn’t just about finding weaknesses — it’s about preventing injuries before they happen.
By identifying asymmetries and imbalances early, we can design targeted strength and mobility programs to keep you performing at your best and reduce your risk of injury.

30/10/2025

Sold out final Strapping Course for 2025. Lots of energy and rave reviews.

Details of the 2026 courses will be announced soon.

Last few spaces available for the final Kinesio Taping course of 2025. Swipe left for details

26/10/2025

Less than 3 weeks to go to the final Kinesio Taping course for 2025.

Book now to secure your spot