SW Marais Physiotherapy

21/06/2022

Great news!! Well done to World Rugby and Progressive Rugby for this!! Player welfare remains paramount!!

Players will face an increased minimum stand-down period of 12 days in a significant concussion protocol change announced by World Rugby.

15/06/2022

So, we are in a dire water situation in Gqeberha. All over I see people carrying water containers and buckets and moving water tanks around. Already I am hearing of clients who are struggling with shoulder pains and lower back discomfort that started after ‘moving water’.
A few tips to keep in mind with carrying these water buckets/tanks (I need to remind myself as well constantly as it is easy to neglect when you ‘go and get water quickly’).
• 1 litre weighs 1 kg…do not carry a filled 25 litre for example if you can not comfortably lift the container
• When carrying multiple containers, spread the weight evenly between your left and right arms
• Try and alternate using left and right when doing repetitive movements with your shoulder (filling up the toilet cistern, etc)
• Use your legs when lifting (cliché but important to remember)
Whilst the risk of overuse injuries is there due to too many, too heavy, too often, this also is an opportunity to get some strengthening work in and it part of your new daily routine. There are multiple exercises and demonstrations on the internet and YouTube to follow. This link from a few years ago give a decent demonstration of the variety of exercises that you can do.

A five-litre bottle of water weighs about five kilos — that’s a decent-sized kettlebell! So, if like us you're stuck at home without gym equipment, here are ...

12/03/2021

We wish our Madibaz luck as they return to top flight Varsity Cup rugby 🏉💪

SAVE THESE DATES: It's almost FNB Varsity Cup time and this is when the FNB Madibaz Rugby squad will need your support. 🏉🏆

01/01/2021

We wish a blessed and prosperous 2021 to all our friends and clients!!! Thank you for all your support during a challenging 2020!

01/09/2020

You ever wonder what this ‘Physiotherapy thing’ is all about? Check out this great video by the SA Society of Physiotherapy👇

Ever wondered what your physiotherapist can do? Check this out! Go to www.saphysio.co.za and click on "Find a Physio".

31/08/2020

With the new lockdown levels set at 2, most gyms and fitness centres are open for business💪😁

This is great news for those keen to get back to their pre-lockdown exercise routines and get back in the ‘groove’.🤸‍♀️🏋️‍♀️🏃

Whether it is training as an athlete for a specific sport, getting that summer body, or just simply wanting to get moving...it is important to remember that you are starting from scratch (technically). This is an amazing opportunity to re-evaluate your previous programs. Were you achieving your goals? Were you still enjoying that program? Was the need to get to the gym placing extra stress on you?😓🤔

Whether it was gym, cardio, crossfit, etc. It is vital to take the next 7 points into consideration:

1. Set goals – what are your goals that you want to achieve in the next two, four and 6 weeks. Be realistic like in any other goal. Write it down. Place it where you can see it. This will serve as motivation especially in these few winter mornings.
2. Be consistent- this doesn’t mean going every day. Take an off day or two during these first 2-3 weeks. Still be active on your off days but use it as recovery days (low impact, lower intensity training).
3. Be patient- remember you are not the only one starting ‘from scratch’. It will not be the same as before, 10 kg now will be heavier than 10kg pre-lockdown. Your muscles probably de-conditioned over time or if you were training, they were conditioned differently.
4. Pace yourself- remember that injuries occur through the 3 too’s....too much, too soon or for too long. Build up gradually with your training. You will get back to your previous levels if you lay the foundation properly.
5. You will have discomfort and stiffness- this is normal when starting off again. It is that nice feeling that you had a workout and feels like a goal box ticked. It should be discomfort and not pain. If you classify it as pain and it is there for longer than 3-4 days, it is an indication that you overdid it. If this doesn’t clear up then I would suggest consulting your physiotherapist.
6. Post covid recovery. If you were diagnosed with covid, take it extra slow. It is normal to have lower energy levels for weeks post covid recovery. If you had severe symptoms lasting for longer than 7 days it is recommended that you consult your doctor before you start with exercises.
7. BE EXCITED. ADHERE TO THE GYM RULES AND CONTINUE WITH THE SELF HYGIENE PROTOCOLS. BUT MOST OF ALL, ENJOY IT.

Stay safe.
The BayPhysiotherapy team

24/08/2020

With the new lockdown levels set at 2, all gyms and fitness centres are set to open. This is great news as you can get back to your pre-lockdown exercise routines and get back your ‘groove’. Whether it was training as an athlete for a specific sport, general fitness or aiming to get ready for summer it is important to remember that you are starting from scratch (technically). [ 373 more words ]

With the new lockdown levels set at 2, all gyms and fitness centres are set to open. This is great news as you can get back to your pre-lockdown exercise routines and get back your ‘groove’. Whethe…

15/08/2020

Who says rehab has to be done indoors?? Getting ready for the season Bay. When a dune becomes a gym...with Sw Marais & Vernon Adams

31/07/2020

Have you got an injury you’re not sure about? Get it checked out!
Contact Sw, Vernon and the team Village Shopping Centre
041 583 5536