Dr. Roy Endenburg

12/11/2025

💡 Dr. Roy’s Tips for a Hip & Knee-Friendly Workspace

Spending long hours at your desk? Your hips and knees deserve some love too! Here’s how to keep them healthy while working:

✅ Adjust your chair so your knees are at a 90° angle and feet flat on the floor.
✅ Take short movement breaks every 30–60 minutes—stand, stretch, or walk around.
✅ Use a footrest if your feet don’t reach the ground comfortably.
✅ Keep your hips and knees aligned with your desk—avoid crossing your legs for long periods.
✅ Strengthen muscles with simple seated or standing exercises like leg lifts or calf raises.
✅ Sit on a cushion or ergonomic seat if your chair isn’t supportive enough.
✅ Alternate sitting and standing with a height-adjustable desk if possible.

Small changes at your workstation can prevent stiffness, reduce joint pain, and keep you moving comfortably!

10/11/2025

Is That a Lump Behind Your Knee? It Could Be a Baker’s Cyst! 🦵💧

Ever notice stiffness, tightness, or a lump behind your knee?
You might be dealing with a Baker’s cyst, a fluid-filled swelling that forms when your knee produces too much synovial fluid—the natural lubricant that keeps your joint moving smoothly.

Commonly seen in women and those over 40, a Baker’s cyst can make bending, walking, or even sitting uncomfortable. While it can develop at any age, early recognition and treatment are key to preventing pain and stiffness from affecting your daily life.

💡 If you’re experiencing a lump or discomfort behind your knee, don’t ignore it, expert care can get you moving comfortably again.

07/11/2025

Meet the Team: Dr. Roy Endenburg 🩺

Passionate about keeping you moving, Dr. Roy Endenburg has dedicated over two decades to Orthopaedic surgery. He completed his MB ChB at the University of Stellenbosch in 1994 and honed his skills at Conradie Hospital in Cape Town, where his interest in orthopaedics first sparked.

After years of specialized training, including a Registrar post at Groote Schuur Hospital, Dr. Endenburg became a Fellow of the College of Surgeons of South Africa (FCS Orth SA) in 2002. Since 2003, he’s been consulting and operating at Constantiaberg Medi-Clinic, focusing on lower limb pathologies, particularly hips and knees, with a special passion for the Oxford Knee.

With Dr. Endenburg, you’re in expert hands, your mobility is his mission. 🦵💙

05/11/2025

💭 Myth:
Young and active? Just train more to fix hip pain.

✅ Fact:
Pushing through hip pain can actually make things worse. Pain may be caused by bone, cartilage, labral, or soft tissue issues, not just weakness. Light-intensity exercises can maintain mobility and muscle strength without overloading your hip, but a proper diagnosis is key to effective treatment. Don’t guess....Get your hip checked first!

03/11/2025

Precision matters.

🦵With advanced techniques and tailored treatment, every knee surgery is done with accuracy, care, and your best recovery in mind.

31/10/2025

👶🦵 Did you know?

Babies are actually born without bony kneecaps! At birth, they only have soft cartilage in place, and the bone gradually forms as they grow. 🦴✨

Our knees really do have an incredible journey, from baby steps to carrying us through life. 💙

29/10/2025

😮 Are your everyday habits secretly harming your joints?

From heavy backpacks to high heels and even certain mattresses, some of the items you use daily could be putting unnecessary strain on your knees, hips, and spine.

🦴 SPOT the CULPRITS:

1️⃣ Overloaded backpacks
2️⃣ High heels
3️⃣ Unsupportive mattresses
4️⃣ Poorly fitted shoes
5️⃣ Repetitive strain from gadgets

💡 Small changes can make a BIG difference! Swap, adjust, or upgrade to protect your joints and prevent long-term pain.

👉 Tell us: Which of these do you think affects you the most? Comment below!

27/10/2025

🍊🥦 Feed Your Joints, Fuel Your Life! 🦵✨

Did you know what you eat can play a HUGE role in keeping your hips and knees strong and pain-free?
💡 Your joints aren’t just about bones, they rely on nutrients to stay cushioned, flexible, and resilient.

Here are 3 joint-loving nutrients you should be adding to your plate:

🥛 Calcium – the building block of strong bones. Find it in: dairy, leafy greens, almonds.
☀️ Vitamin D – helps your body absorb calcium and supports bone strength. Find it in: sunlight, fortified foods, fatty fish.
🐟 Omega-3s – reduce inflammation in joints, helping with stiffness and arthritis symptoms. Find it in: salmon, chia seeds, walnuts.

💡 Bonus tip: Staying hydrated also keeps cartilage lubricated, reducing wear and tear.

24/10/2025

Did you know?

Osteoarthritis is not just about ‘wear and tear’. Inflammation plays a big role too, which means management is about more than pain relief. 💡

22/10/2025

Frequently Asked Questions:

Question:
Will my posture or gait change after surgery or treatment?

Answer:
💡 Surgery can affect how you move. Sometimes subtly, sometimes more noticeably. Physical therapy often helps your body adjust safely.

&A

20/10/2025

Living with arthritis in your hip or knee can feel overwhelming, but the good news is, there are ways to manage it and keep moving. 🦵✨

Here are a few things I often recommend to my patients:

✅ Stay active with low-impact exercises like swimming, cycling, or walking.
✅ Strengthen the muscles around your joints to provide extra support.
✅ Use heat or ice for relief when stiffness or swelling kicks in.
✅ Maintain a healthy weight - every kilo less reduces stress on your joints.
✅ And most importantly: don’t ignore persistent pain. The earlier we assess it, the more options you have.

Arthritis doesn’t have to control your life. With the right strategies, you can protect your joints and enjoy the activities you love. 💙

Dr. Roy Endenburg is a General Orthopaedic Surgeon in Cape Town, concentrating on lower limb problems.

17/10/2025

Did you know?

Strong glutes and core muscles are just as important as strong knees when it comes to preventing knee pain and injuries. 🍑➡️🦵