Juanette de Villiers Biokineticist

12/02/2026

Hip & Pelvic Stabilizer Muscles — The Hidden Controllers of Lower Limb Mechanics

This anatomical view highlights several key muscles around the pelvis and upper thigh — including the quadratus lumborum, gluteus medius, tensor fascia latae (TFL), and the adductor group (especially adductor magnus). Together, these muscles form a powerful stability system that controls pelvic alignment, hip motion, and load transfer during standing, walking, and running.

At the upper posterior pelvis lies the quadratus lumborum (QL) — a deep trunk muscle connecting the iliac crest to the lumbar spine and 12th rib. It plays a major role in lateral trunk stability, side-bending, and pelvic control. The QL is highly active during single-leg stance and gait, and dysfunction here is commonly associated with low back pain and asymmetrical loading patterns.

On the lateral side of the hip, the gluteus medius is one of the most important pelvic stabilizers. Its primary job is hip abduction and — even more importantly — pelvic stabilization in single-leg support. Weakness of gluteus medius often leads to pelvic drop, knee valgus, and inefficient gait mechanics. It is a cornerstone muscle in rehab for hip, knee, and even foot conditions.

Just anterior to it is the tensor fascia latae (TFL), which assists in hip flexion, abduction, and internal rotation while tensioning the iliotibial band. The TFL helps with dynamic lateral stability but often becomes overactive when the gluteus medius is weak — creating imbalance and altered tracking at the hip and knee.

On the medial thigh, the adductor group — particularly adductor magnus — provides strong hip adduction and contributes to hip extension (posterior fibers). These muscles are essential for directional control, deceleration, and force transfer in cutting, running, and stance control. They also co-contract with lateral hip muscles to maintain femoral alignment.

📌 Clinical & training relevance:
Efficient lower-limb mechanics depend on balance between lateral stabilizers (glute medius, TFL), medial stabilizers (adductors), and trunk controllers (QL). Rehab and performance programs should include lateral hip strengthening, adductor conditioning, and trunk stability work — not just sagittal-plane exercises.

12/02/2026

31/01/2026

🔗 Kinetic Chain – The Alternating Pattern of Stability and Mobility

The kinetic chain describes how the human body functions as an interconnected system rather than isolated joints. Every joint influences the one above and below it, meaning dysfunction in a single region can create compensations throughout the entire body. This image highlights a fundamental biomechanical principle: the body alternates between joints designed primarily for stability and joints designed primarily for mobility.

At the top of the chain, the cervical spine requires stability to support the head and protect neural structures while allowing controlled movement. Excessive mobility here often develops as compensation for restrictions elsewhere, commonly presenting as neck pain, headaches, or muscle tension. Proper cervical stability depends on deep neck flexors and postural control rather than large, force-producing muscles.

Moving downward, the thoracic spine is designed for mobility, especially rotation and extension. Adequate thoracic movement allows efficient arm swing, overhead reach, and trunk rotation. When thoracic mobility is restricted—often due to prolonged sitting or poor posture—the cervical and lumbar regions are forced to move excessively, increasing injury risk.

The lumbar spine is primarily a stability segment. Its role is to transfer forces between the upper and lower body while maintaining a neutral alignment. When lumbar stability is compromised, excessive motion appears in the lower back, often leading to disc stress, muscle overuse, and chronic pain. Many cases of low back pain are not due to stiffness, but rather a lack of segmental control.

Below the lumbar spine, the hip joints are built for mobility. They allow large ranges of motion in all planes and act as major force generators during walking, running, and lifting. Restricted hip mobility commonly shifts movement demand to the lumbar spine or knees, explaining why hip stiffness is frequently linked to back and knee problems.

The knee joint functions primarily as a stability joint. While it allows flexion and extension, it relies heavily on surrounding structures for alignment and load distribution. Poor hip or ankle mobility increases rotational and shear forces at the knee, often contributing to ligament strain, patellofemoral pain, or meniscal stress.

At the base of the chain, the ankle and foot complex require mobility, particularly dorsiflexion and controlled pronation–supination. This mobility allows shock absorption and adaptation to the ground. When ankle mobility is limited, compensations occur at the knee and hip, altering gait mechanics and increasing overall load through the system.

The alternating pattern of stability and mobility is not random—it is essential for efficient movement. When a joint fails to meet its primary role, the body adapts by borrowing motion or stability from neighboring joints. Over time, these compensations reduce efficiency, increase energy cost, and elevate injury risk.

Understanding the kinetic chain shifts the focus of assessment and rehabilitation. Pain at one joint often originates from dysfunction elsewhere in the chain. Restoring the correct balance of stability and mobility at each level allows forces to flow smoothly through the body, improving performance and reducing strain.

The body moves best when each link in the chain does its job. Stability where control is needed, mobility where motion is required, and coordination everywhere in between.

08/12/2025

Active Recovery for the Holidays!

If the year has taken a toll on your body, December is the perfect month to reset. Controlled mobility work, light strength training, and breath-focused exercise can help release physical tension and prevent lingering aches. Biokineticists specialise in prescribing recovery-based movement tailored to your needs.

Find support at: https://biokineticssa.org.za/public-information/

06/11/2025

💚 Movement is powerful medicine - not just for your body, but for your mind too.

Regular exercise helps reduce anxiety, depression, and stress by releasing endorphins and improving sleep quality. Biokinetic programs are designed to reintroduce movement in a safe, structured way, especially for individuals recovering from burnout or mental fatigue.

Sometimes, healing starts with the first step.

👉 Find a Biokineticist and start your movement journey today: https://biokineticssa.org.za/public-information/

04/11/2025

Waking up early.
Keeping calm and being patient with progression.
Sometimes you want to cry with them.
You laugh with them.
You are doubting in yourself as the treating Bio.

But this moment when they send you a message, very proud of their success and hard work of what they've accomplished - it is that moment when I am grateful for the opportunity I have, to be a Biokineticist.

Thank you for your hard work and commitment!

I am very proud of you, returning slowly but surely to what you love!

20/10/2025

Did you know that children struggling with coordination, posture, or developmental delays can benefit from biokinetics? Through playful, structured exercise, biokineticists help improve motor skills, build strength, and support lifelong healthy movement patterns.

👉 Learn more: https://biokineticssa.org.za/public-information/

20/10/2025

It's World Osteoporosis Day - let's celebrate a stronger you with stronger bones! 💪

Osteoporosis affects bone strength, making fractures more likely - but movement is one of the best tools for prevention. Biokineticists prescribe safe, weight-bearing and resistance exercises that help improve bone density, strengthen muscles, and keep you independent and active for longer. It’s never too early, or too late, to start caring for your bones.

👉 Find your nearest biokineticist today: https://biokineticssa.org.za/public-information/

07/10/2025

Send your CV before 30 November if you are interested in a junior Biokineticist position in Rustenburg.

24/06/2025

"Japanese walking" is a low impact exercise protocol that may help improve cardiometabolic health. Also known as interval walking training (IWT), this low-impact workout is accessible to people of all ages and fitness levels.