Joanita Smit Biokineticist

Joanita Smit Biokineticist JS Bio works on orthopedic and clinical rehabilitation, with a focus on individual sessions.

Sprains and strains are both soft tissue injuries that can cause pain and swelling, but they affect different structures...
11/11/2025

Sprains and strains are both soft tissue injuries that can cause pain and swelling, but they affect different structures in the body.

Sprain:
Affects a ligament, which connects bone to bone.
Common in the ankle, knee, and wrist.
Symptoms: pain, swelling, bruising, and sometimes joint instability.

Strain:
Affects a muscle or tendon, which connects muscle to bone.
Common in the lower back, hamstrings, or calf.
Symptoms: pain, swelling, stiffness, and muscle spasms.

Both sprains and strains are classified into grades based on severity:

Grade I (Mild): A few fibers are overstretched or slightly torn. Mild pain and minimal loss of function.
Grade II (Moderate): Partial tear with noticeable pain, swelling, and reduced movement or strength.
Grade III (Severe): Complete tear or rupture. Significant pain, swelling, bruising, and loss of function or stability — often requires a longer recovery.

Whether mild or severe, both injuries benefit from proper rehabilitation to prevent long-term weakness or repeated injury.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

All three of these imaging tools help doctors see inside the body, but they each do it in a different way and are used f...
07/11/2025

All three of these imaging tools help doctors see inside the body, but they each do it in a different way and are used for different purposes.

X-ray (Radiograph):

Uses low-dose radiation to take a quick image of bones and dense structures. Best for identifying fractures, dislocations, arthritis, or chest/lung conditions. Quick, affordable, and often the first step in imaging.

CT scan (Computed Tomography):

Uses multiple X-rays taken from different angles to create detailed 3D cross-sectional images of bones, soft tissue, and organs. Great for identifying complex fractures, internal bleeding, or soft tissue injuries. Produces more detail than a standard X-ray but involves a higher radiation dose.

MRI (Magnetic Resonance Imaging):

Uses strong magnetic fields and radio waves, no radiation. Provides the most detailed view of soft tissues like muscles, tendons, ligaments, cartilage, nerves, and the brain. Often used for diagnosing sports injuries, spinal issues, or brain conditions. Takes longer and is more expensive, but offers unmatched clarity for soft tissue structures.

An MRI can detect soft tissue changes as small as 1 mm, while CT scans are preferred for bone and internal organ detail. Each type of scan has its place, your healthcare provider will recommend the best one based on what they’re looking for.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

The way you sit can change the amount of pressure on your spine by almost double the amount.When standing upright, your ...
04/11/2025

The way you sit can change the amount of pressure on your spine by almost double the amount.

When standing upright, your spine handles a normal amount of pressure (100%). But as you start sitting and leaning forward, the pressure increases:

Leaning further back with support: +105%

Leaning slightly back with support: +100%

Sitting upright: +140%

Leaning forward (slouching): +190%

That extra pressure puts stress on the discs between your vertebrae, which can lead to back pain, stiffness, or even disc problems over time.

Research shows that people who sit for long periods with poor posture are 70% more likely to develop lower back pain compared to those who move regularly and maintain better alignment.

Simple ways to protect your spine: sit with your back supported and shoulders relaxed. Keep your screen at eye level. Take standing or movement breaks every 30–45 minutes. Strengthen your core and back muscles to support posture.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

A heel spur is a small bony growth that forms on the underside of the heel bone (calcaneus). It develops gradually due t...
28/10/2025

A heel spur is a small bony growth that forms on the underside of the heel bone (calcaneus). It develops gradually due to repetitive stress on the heel, often as a result of strained foot muscles, tight calves, or chronic tension on the plantar fascia.

Heel spurs are not always the direct cause of pain, some individuals have heel spurs with no symptoms at all. Pain is more likely when the surrounding soft tissues become irritated and inflamed, often alongside plantar fasciitis.

Common symptoms can include sharp heel pain when standing up first thing in the morning, discomfort during walking or running, and tenderness when pressing on the heel.

Heel spurs are more common in runners and active individuals, people with flat feet or high arches, individuals who spend long hours on their feet, and adults over 40 years old.

Studies suggest that up to 50% of people with plantar fasciitis also have heel spurs.

Management is usually conservative and focuses on reducing strain, improving foot and ankle mobility, strengthening supporting muscles, and adjusting footwear to reduce pressure on the heel.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

Recovery isn’t just physical, it’s also mental.When you’re healing from an injury, progress isn’t always linear. Some da...
21/10/2025

Recovery isn’t just physical, it’s also mental.

When you’re healing from an injury, progress isn’t always linear. Some days feel like a step forward, others a step back, and that’s completely normal.

Research shows that around 18% of people experience depression within a year after injury.
Athletes with anxiety or fear of re-injury are 13× more likely to get hurt again. A positive mindset and social support can significantly improve recovery outcomes.

Mental recovery means more than staying positive, it’s about rebuilding confidence, managing fear of movement, staying motivated through setbacks, and learning to trust your body again. It’s also about recognising frustration, fatigue, or doubt as part of the healing process.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from conditions and assist with activities of daily living.

Your heel height drastically changes how your feet carry your weight as shown above.With flat shoes, the weight is fairl...
17/10/2025

Your heel height drastically changes how your feet carry your weight as shown above.

With flat shoes, the weight is fairly balanced, about 43% on the forefoot and 57% on the heel. A small 4 cm heel increases forefoot pressure to 57%. At 6 cm, that difference jumps to 75%, leaving only 25% on the heel. And with heels over 10 cm, up to 90-100% of body weight shifts onto the forefoot.

Over time, this forward shift can lead to foot pain, bunions, plantar fasciitis, Achilles tightness, and even knee or back discomfort due to altered biomechanics.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

When we move, muscles contract differently depending on the type of movement and control needed. Understanding these typ...
10/10/2025

When we move, muscles contract differently depending on the type of movement and control needed. Understanding these types of muscle contractions can help you plan and understand your training and movements.

Concentric contractions occur when a muscle shortens as it contracts, for example, when you lift a weight during a bicep curl. This is the “up phase” of most movements.

Eccentric contractions happen when a muscle lengthens under tension, such as when you slowly lower a weight from a bent arm to a straight arm. Eccentric control is essential for joint stability, balance, and injury prevention, as it helps absorb shock and control movement.

Isometric contractions involve no change in muscle length, the muscle is active but not moving, for example when you hold a plank. These are great for building endurance and stability.

All three contraction types play a vital role in strength, function, and rehabilitation.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

A bunion (also called hallux valgus) is a bony bump that forms on the inside of the foot at the base of the big toe. It ...
30/09/2025

A bunion (also called hallux valgus) is a bony bump that forms on the inside of the foot at the base of the big toe. It develops when the big toe shifts inward towards the other toes, causing the joint to stick out and often become red, swollen, or painful.

Bunions usually develop gradually and are often linked to genetics, poor foot mechanics, flat feet, or arthritis. Wearing shoes that are too narrow, tight, or have high heels can make them worse. Over time, the bunion can lead to pain when walking, difficulty fitting into shoes, and even changes in the way you move.

Symptoms may include pain or tenderness around the joint, swelling, restricted movement of the big toe, and in some cases, the development of calluses or corns where the toes rub together.

Bunions are very common, especially in women, and studies suggest that up to 23% of adults aged 18-65 and over 35% of people older than 65 have some degree of bunion.

While severe bunions sometimes require surgery, most cases can be managed conservatively.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

Address

Steve Biko 132
Potchefstroom
2522

Opening Hours

Monday 07:00 - 17:00
Tuesday 07:00 - 17:00
Wednesday 07:00 - 17:00
Thursday 07:00 - 17:00
Friday 07:00 - 16:00

Telephone

+27820495536

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