Joanita Smit Biokineticist

09/12/2025

Exercise doesn’t have to look the same for everyone and it shouldn’t! Movement is personal. What feels fun or energising for one person may feel overwhelming to someone else and that’s completely fine. What matters most is that you move in ways that suit your body, personality, and lifestyle.

Why movement matters:

Adults who meet physical activity guidelines have up to 30–50% lower risk of heart disease, diabetes, and some cancers. Just 150 minutes of moderate activity per week can reduce all-cause mortality by 20–30%. Even 10-minute bouts of movement throughout the day count and can improve mood, energy, and sleep. People who walk at least 8,000 steps/day have significantly lower long-term health risks than those taking under 4,000. Movement does not need to be intense to be effective it just needs, to be consistent.

🟢 Light intensity activities (you can talk easily):
- Walking the dog
- Gentle cycling
- Light stretching or yoga
- Household chores
- Slow dancing

🟡 Moderate intensity activities (you can talk, but not sing):
- Brisk walking
- Hiking
- Casual cycling
- Water aerobics
- Rollerblading
- Social sports (tennis, soccer, netball)

🔴 Vigorous intensity activities (talking is difficult):
- Running or fast jogging
- HIIT workouts
- Competitive sport
- Faster cycling
- Jump rope
- Intense gym sessions

The World Health Organization recommends:
🏃‍♀️150–300 minutes/week of moderate activity, OR
🏃‍♀️75–150 minutes/week of vigorous activity, OR
🏃‍♀️A blend of both

Movement should add joy, not pressure.
Find what feels good for you, and make that your routine.

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

08/12/2025

05/12/2025

https://www.instagram.com/reel/DR4W0wPjWcZ/?igsh=MWFkejBlc2xuN2ZoMA==

02/12/2025

Paralysis refers to the loss of muscle function in part of the body, often due to nerve or spinal cord damage. The area affected depends on where the injury or condition occurs. This image shows the main types:

🔸 Monoplegia
Affects one limb, usually an arm or a leg.
Common causes include nerve injuries, stroke, or cerebral palsy.

🔸 Hemiplegia
Affects one entire side of the body (right or left).
Often seen after a stroke, brain injury, or certain neurological conditions.

🔸 Diplegia
Affects the same area on both sides of the body, most often both legs or both arms.
Common in cerebral palsy, where the legs are typically more affected than the arms.

🔸 Paraplegia
Affects the lower half of the body, including both legs.
Often caused by spinal cord injuries in the thoracic or lumbar region, or conditions like multiple sclerosis.

🔸 Quadriplegia (Tetraplegia)
Affects all four limbs (arms and legs), and often the trunk muscles.
Usually due to spinal cord injuries in the cervical (neck) region.

Understanding the type of paralysis helps guide treatment, mobility planning, and rehabilitation goals.

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.

28/11/2025

Deep Vein Thrombosis (DVT) occurs when a blood clot (thrombus) forms in a deep vein, most commonly in the leg. This clot can partially or completely block blood flow and, in serious cases, break off and travel to the lungs — causing a pulmonary embolism (PE), which is a medical emergency.

The image shows how a normal vein allows blood to move freely, while a DVT blocks circulation and increases pressure in the vein.

DVT can develop from persistent (ongoing), transient (temporary), or inherited factors.

Acquired (persistent) factors:
- Advanced age
- Cancer
- Antiphospholipid antibodies
- Prior history of DVT or pulmonary embolism

Acquired (transient) factors:
- Recent surgery or major trauma
- Pregnancy
- Oral contraceptives or hormone replacement therapy
- Prolonged immobilisation (long flights, bed rest, or cast immobilisation)

Inherited factors:
- Antithrombin III deficiency
- Protein C or Protein S deficiency
- Factor V Leiden
- Prothrombin gene mutation

Common signs of DVT:
- Swelling in one leg
- Pain or tenderness (often in the calf)
- Warmth or redness over the area
- Heavy or tight feeling in the leg
- DVT can be silent, making awareness of risk factors crucial.

Movement plays an important role in prevention, especially after surgery, long periods of sitting, or during pregnancy.

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.

18/11/2025

Osteoarthritis (OA) and (rheumatoid) arthritis (RA) both affect the joints, but they are not the same, and understanding the difference can help guide treatment and rehabilitation.

OA is a mechanical, degenerative condition where the joint structures slowly wear down over time.
It happens when:
The cartilage between bones breaks down due to friction.
The joint produces excess synovial fluid, causing swelling.
Tendons and ligaments lose elasticity and mobility.

OA is most often linked to aging, previous injuries, repetitive stress, or overworked joints.
Symptoms include pain, stiffness, and reduced mobility, especially after activity or first thing in the morning.

RA is a chronic autoimmune disease, meaning the immune system mistakenly attacks the body’s own joint tissues.
It mainly affects:
The synovial membrane.
Tendons and ligaments.
Multiple joints on both sides of the body.

RA leads to inflammation, swelling, pain, and sometimes a burning sensation.
Unlike OA, RA can affect people of any age, and symptoms can flare up unpredictably.

Both OA and RA can impact function, but the management approach differs. Movement, strengthening, joint education, and load management are essential for both, but RA also requires medical treatment to control inflammation.

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.

14/11/2025

Spinal cord injuries affect movement and sensation below the level of the injury. The higher the injury, the more areas of the body are affected. This image shows how different spinal levels relate to function and loss of movement.

Cervical (neck) injuries:
These are the highest-level injuries and typically result in tetraplegia (quadriplegia) affecting the arms, trunk, and legs.
C4 injury: Limited neck and shoulder control. Significant loss of function below the shoulders.
C6 injury: Some shoulder and elbow movement preserved, with partial wrist function. Still results in reduced hand and full body control.

Thoracic (mid-back) injuries:
These usually result in paraplegia affecting the trunk and legs, but arm function remains intact.
T6 injury: Upper body strength is preserved. Trunk control is limited below the chest. Legs are affected.

Lumbar (lower back) injuries:
These injuries also cause paraplegia, but more muscle groups are preserved compared to thoracic injuries.
L1 injury: Good trunk control. Loss of movement and sensation affects hips and legs, but upper body is unaffected.

Each level of the spinal cord supplies specific muscle groups and sensory areas, which is why different injuries lead to different functional outcomes.

Rehabilitation focuses on maximising independence, strengthening unaffected muscles, improving mobility, and supporting overall quality of life.

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.

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.

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.