Stewart Physiotherapy

04/02/2026

Happiest birthday to our February Babies! Hip hop Hooray!!! 🥳🎁🎈🎉🎊😘 Thank you for all your do Onika and Mamo! You are the best!




🎂

28/01/2026

Taking the first step in your rehab journey can be both hard and exciting. So proud of our amputee patient taking his first steps today! 💪🏽

www.stewartphysiotherapy.co.za

09/01/2026

Very interesting 🧐 information about one of the benefits of using creatine in exercise recovery for Women. According to this study by Aguilar Bonfim Cruz et al., Nutritionists, 2024, women taking creatine slept 48minutes longer on training nights compared to those who didn’t.

09/01/2026

Very interesting 🧐 information about one of the benefits of using creatine in exercise recovery for Women. According to this study by Aguilar Bonfim Cruz et al., Nutritionists, 2024, women taking Creatine slept 48minutes longer on training nights compared to those who didn’t.

Sleep problems are all too common — but they don’t affect everyone equally.

Roughly one in five adults struggles to fall or stay asleep most nights, and women are about 60% more likely than men to experience these difficulties.

Most explanations point to stress or lifestyle. But there may be another factor hiding in plain sight: cellular energy.

In a national analysis of nearly 6,000 adults, people who consumed at least 1 gram of creatine per day were 30% less likely to report trouble sleeping than those who ate less.
That idea recently got its first direct test.

Researchers from the University of Idaho ran a double-blind, placebo-controlled trial in 21 women, each taking either 5 g/day of creatine monohydrate or a maltodextrin placebo for six weeks.

Participants trained twice a week with supervised resistance sessions, while their sleep was tracked nightly with Oura Rings. The researchers also controlled for menstrual cycle phase to ensure natural hormonal fluctuations were accounted for.

Women taking creatine slept about 48 minutes longer on training nights than those on placebo, averaging about 7½ hours on training nights, compared to just 6½ hours in the placebo group.

Why? During hard training, your cells burn through ATP faster than it can be rebuilt. Once phosphocreatine (PCr) reserves get depleted, energy sensors such as AMP-activated protein kinase (AMPK) flip on, flagging an energy crisis. This in turn keeps the sympathetic nervous system firing — in effect, the biological signature of being “tired but wired.”

Creatine changes that timeline.

Learn more: https://bit.ly/4nq5KRf

14/12/2025

Hohoho! 🎅 🎄 Wishing all our clients and colleagues a very happy festive season. Thank you for all your support during 2025. 🎉

ℹ️ For those not going away - our practice is open throughout the festive apart from the public holidays.

www.stewartphysiotherapy.co.za

13/12/2025

2️⃣0️⃣2️⃣5️⃣ BIG TOP ROCK end of year celebrations! ❤️‍🔥🥳🎉 So grateful for an another amazing year working with such special people!

www.stewartphysiotherapy.co.za



❤️

05/12/2025

Happiest birthday to Josh and Christine! Our amazing December babes! Thank you for all you do! Celebrating you both today! 🥳🎉🎊🎁🎈❤️

www.stewartphysiotherapy.co.za

05/12/2025

17/11/2025

🤓 Toresdahl et al 2023 did a study on runners 🏃 training for the New York city marathon and found that most injuries sustained were associated with rapid increases in training volume where their acute:chronic workload ratio (ACWR) was 1.5 or more. (Acute is this week’s training and Chronic is the average of the least 4 week’s training)

Another interesting note was that injuries in this study doubled in the first and final 4 weeks of the athlete’s training program. 🙈

➡️So the main conclusion is that runners 🏃‍♂️ need to avoid rapid increases in volume!
physio

www.stewartphysiotherapy.co.za

17/11/2025

🤓 Toresdahl et al 2023 did a study on runners 🏃 training for the New York city marathon and found that most injuries sustained were associated with rapid increases in training volume where their acute:chronic workload ratio (ACWR) was 1.5 or more. (Acute is this week's training and Chronic is the average of the least 4 week's training)

Another interesting note was that injuries in this study doubled in the first and final 4 weeks of the athlete's training program. 🙈

➡️So the main conclusion is that runners 🏃‍♂️ need to avoid rapid increases in training volume!

RunningPhysio

www.stewartphysiotherapy.co.za

Why do marathon runners get injured? 🤔
A recent study of over 700 runners who were training for New York City Marathon reported that 40% developed an injury during training. The majority of these were considered minor injuries and only 30 people (4.1% of runners) had a ‘major’ injury which prevented them from running the marathon.
Injuries were associated with rapid increases in training volume but were not associated with exceeding the popular ‘10% rule’. Instead they were related to a measure called acute:chronic workload ratio (ACWR) which compares acute training (i.e. this week) with chronic training (the average of the last 4 weeks). ACWR of 1.5 or more was associated with injury (see paper below for details). Also of note - prevalence of injuries doubled between the first 4 weeks of the training plan and the final 4 weeks.
As with any study there are limitations. Running data was taken from Strava, training pace/ intensity or type was not recorded and injuries were self-reported.
Take home messages:
- Help runners plan their training to avoid rapid increases in volume
- Don’t rely on the 10% rule in isolation!
- Think of marathon training as 6 months, not 4. The first 2 months are for building a baseline to prepare for the 4 month plan and prevent the need for rapid increases.
Reference:
Toresdahl BG, Metzl JD, Kinderknecht J, McElheny K, de Mille P, Quijano B, Fontana MA. Training patterns associated with injury in New York City Marathon runners. Br J Sports Med. 2023 Feb;57(3):146-152. doi: 10.1136/bjsports-2022-105670. Epub 2022 Sep 16. PMID: 36113976.

31/10/2025

So grateful to be able to work with this special team and amazing people! 💛🙌🏼



www.stewartphysiotherapy.co.za