Andries Lodder biokineticist in Fourways
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Jan Withaar Training

Posted on October 10th, 2015 by Andries Lodder

Jan Withaar

You want to be successful! You have to put in the hard work! Watch Jan Withaar train!

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Ankle Sprain Grade II Tear

Posted on November 18th, 2013 by Andries Lodder

ankle injury

Last week we looked at how to manage a grade I ankle sprain, this week we look at grade II, a more serious tear, that if mismanaged can leave the ankle and yourself vulnerable to greater injuries, long term.

The overall management plan is the same as for a grade I (Grade I ankle sprain)

Phase 1 – To control swelling, pain and spasms. This will again be the first couple of days.

PRICE will be the main focus during these first few days. It is important to go for an X-ray scan to rule out any chance of a fracture. An air splint is used during this period for support and compression. Crutches are used to avoid weight bearing for at least 3 to 4 days or until you can walk without a limp. Toe gripping and spreading exercises can be done starting the second day of injury as much as possible throughout the day, but again only if there is no pain.

Phase 2 – To decrease swelling, to restore full muscle contraction without pain and up to 50% pain free movement. This period can take up to 3 weeks.

It is very important that all treatments are immediately followed by exercise. Ice packs, ice massage or a cold whirlpool and massage above and below injury site can all be used to control hemorrhaging.

I am just going to name a couple of exercises that can be done, but always do these exercise with the supervision of a qualified Biokineticists to show you how to do all exercises correctly. Crutch walking, toe gripping and spreading, active PNF ankle patterns, , ankle circumduction, Achilles tendon stretches, toe raises, shifting body weight between injured and non-injured ankle and wobble board exercises should all be performed pain free.

Phase 3 – To restore full ROM and start performing power, speed and agility exercises. This phase will take approximately 3 to 5 weeks depending on each individuals own body response to all exercises.

Whirlpool and ultrasound can be used symptomatically. Achilles tendon stretches, resistance ankle exercises, wobble boards, systematic walk-jog routines, agility exercises and bouncing exercises must all be progressively performed pain free.

Only return to your sporting activity once ankle is pain free in a full ROM and strength retained during running, jumping, and sudden change in direction movements.

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Ankle Sprain Continues

Posted on November 11th, 2013 by Andries Lodder

ankle sprain

Last time I spoke about ankle sprains in general and how it might happen and different severities of it. Today I’ll be more specific and speak about a Grade I ankle sprain and the different rehabilitation phases and how to manage it.

The overall goal is to initially reduce inflammation, increase range of motion (ROM) and start a strengthening program to improve the proprioception and stability of the ankle and return to sporting activities as soon as possible. 

Phase 1 always starts with trying to reduce the amounts of swelling and increase the ROM in a pain free mode. This normally occurs within the first couple days. PRICE should always be used immediately. For those of you that don’t know what PRICE stands for, it is Protection, Rest, Ice, Compression and Elevation. Above as well as taping can be used to help with the inflammation and swelling.

Phase 2 goals are to increase ROM in all planes and start with balancing exercises, always in a pain free ROM. This phase can take up to 2 weeks since initial injury. You may continue PRICE to control amounts of swelling. Strengthening exercises should not only be focused on the muscles surrounding the ankle, but also the small muscles on the foot itself. Full weight bearing exercises should be encouraged as soon as is tolerable.

Phase 3 should see the end of all swelling and pain. Therefore full ROM of the ankle should be restored and more strenuous weight bearing exercises should be tolerated. By the end of the third week of rehabilitation exercises a return to sport program may be started. All exercises should be continued and gradually be made more difficult. Progression from walking to running should be carefully monitored for re-injury to be prevented. Only when running commences completely pain free may you gradually return to all sporting activities.

Next week we will look at a grade II ankle sprain and look at what we should do and what we should avoid.

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Rugby of “OLD”

Posted on November 6th, 2013 by Andries Lodder

The rugby world according to Ockie Oosthuizen (ex Springbok prop) (to really appreciate this, you must have played the game in its “old” amateur form!) 

boks-wallabies-1963


It is largely unknown to players and followers of the modern game that rugby started off purely as a contest for forwards in opposition in line-outs, scrums, rucks and mauls. This pitted eight men of statuesque physique, supreme fitness and superior intelligence in packs against one another. 

In those days, the winner was the pack that won the most set pieces. The debasement of the game began when backs were introduced. This occurred because a major problem was where to locate the next scrum or line-out. 
Selecting positions on the ground for these had become a constant source of friction and even violence. 

The problem was resolved by employing forward rejects, men of small stature and limited intelligence, to run aimlessly around within the field of play. 
Following a set piece, the ball would be thrown to one of them, who would establish the next location either by dropping it or by throwing it to another reject for dropping. Very occasionally, a third reject would receive the ball before it would be dropped, and crowds would wildly cheer on these rare occasions. Initially these additional players were entirely disorganized but with the passing of time they adopted set positions. 

For instance, take the half-back. He was usually one of the smallest and least intelligent of the backs whose role was simply to accept the ball from a forward and to pass it on to one of the other rejects who would drop it, providing the new location for the forwards to compete. He could easily (given his general size) have been called a quarter forward or a ball monkey but then tolerance and compassion are the keys to forward play and the present euphemism was decided on. 

The five-eighth plays next to the half-back and his role is essentially the same except that when pressured, he usually panics and kicks the ball. 
Normally, he is somewhat taller and slightly better built than the half-back and hence his name. One-eighth less and he would have been a half-back, three-eighths more and he might well have qualified to become a forward. 

The centres were opportunists who had no expertise but wanted to share in the glamour associated with forward packs. After repeated supplication to the forwards for a role in the game they would be told to get out in the middle of the field and wait for instructions. Thus, when asked where they played, they would reply “in the centre”. And they remain to this day, parasites and scroungers who mostly work as lawyers or used car dealers. 

You may ask, why wingers? The answer is simple. Because these were players who had very little ability and were the lowest in the backline pecking order, they were placed as far away from the ball as possible. Consequently, and because the inside backs were so diligent in their assigned role of dropping the ball whenever they received it, the main contribution to the game made by the winger was not to get involved. Their instructions were to run away as quickly as possible whenever trouble appeared, and to avoid tackles at all costs. The fact that the game was organised so that the wingers didn’t get to touch the ball led to an incessant flow of complaints from them and eventually the apt description “whingers” was applied. Even though the “h” dropped off over the years, the whingeing itself unfortunately has not. 

Lastly, the full-back. This was the position given to the worst handler, the person least able to accept or pass the ball, someone who was always in the way. The name arose because the forwards would understandably become infuriated by the poor play invariably demonstrated by that person, and call out “send that fool back”. He would then be relegated well out of everyone’s way to the rear of the field. 

So there you have it. Let’s return to the glory days of a contest between two packs of eight men of statuesque physique, supreme fitness and superior intelligence. The rest can go off to where they will be happier, playing soccer.

 

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Ankle Sprain

Posted on November 5th, 2013 by Andries Lodder

ankle sprain

An ankle sprain is a stretching or tearing of ligaments. Ligaments are tough bands of fibrous tissue that connect one bone to another. They help to stabilize joints, preventing excessive movement.

Sprained ankles often result from a fall, a sudden twist, or a blow that forces the ankle joint out of its normal position. Ankle sprains commonly occur while participating in sports, wearing inappropriate shoes, or walking or running on an uneven surface.

Sometimes ankle sprains occur because of weak ankles, a condition that some people are born with. Previous ankle or foot injuries can also weaken the ankle and lead to sprains.

Different severities of an ankle sprain:

Grade 1 Ankle Sprain:  In a grade 1 ankle sprain, there is some stretching or perhaps tearing of the ligamentous fibers with little joint instability. Mild pain, little swelling and joint stiffness may be apparent.

Grade 2 Ankle Sprain: There is some tearing and separation of the ligamentous fibers and moderate instability of the joint. Moderate to severe pain, swelling and joint stiffness should be expected.

Grade 3 Ankle Sprains: Total rupture of the ligament, manifested primarily by gross instability of the joint. Severe pain may be present initially, followed by little or no pain due to total disruption of nerve fibers. Swelling may be profuse, and thus the joint tends to become very stiff some hours after injury.

Next week we’ll look at what to do when you have a grade 1 ankle sprain.

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Poor Balance

Posted on June 7th, 2013 by Andries Lodder

Poor_balance

Do you have problems with your balance? Does it affect your daily living? What’s the cause and what can you do to improve it? These are some important questions that most of us would normally just brush aside.

Simple answer is we have to develop our Proprioception and our Vestibular Sensitivity. Now you probably asking yourself, what language am I speaking here. But instead of me going into so much detail, I thought it best to explain quickly what it means and then give examples in a table format that breaks everything down in ways we relate to, through sporting skills and through activities of daily living (ADL).

Kinesthesia is the awareness of the position and movement of parts of the body using sensory organs (hearing, sight, smell, touch), which are known as Proprioceptors, in joints and muscles. Therefore Proprioception is one’s own perception of the relative position of parts of our body and strength of effort being employed in movements.

Vestibular refers to your sense of balance. Your sense organs that tells you which way is up and which ways your head is accelerating is the semicircular canals. They are closely related to your hearing. Many people with hearing loss also have some degree of balance difficulties, since the vestibular (or balance) system and the auditory (or hearing) systems are so closely related.

Now that you know what affects your balance, here’s a table with examples of what to do to improve it and how that specific exercise can help you.

To Emphasize Proprioception

To Include Vestibular Sensitivity

Equipment: Peanut Ball

Activity – Balance on one leg while holding ball with outstretched arms parallel to the ground

Activity – Standing squat while holding ball with outstretched arms parallel to the ground

Focus for Observation – Queuing not to drop arms, keeping head as still as possible

Focus for Observation – Keep arms parallel to ground while moving down in squat, keep back straight and look straight ahead

Contribution to Sport Skill – Hitting ball away to save goal for soccer goally

Contribution to Sport Skill – Moving from crouched position to hit ball away and save goal

Contribution to ADL – Pushing trolley while shopping

Contribution to ADL – Picking up groceries from ground and packing it away in cupboard above

 

 

To Emphasize Proprioception

To Include Vestibular Sensitivity

Equipment: Foam Rollers

Activity – Balance foam roller vertically up in one hand, with arm in front of body and standing as still as possible

Activity – Balance foam roller vertically up in one hand, with arm in front of body while walking

Focus for Observation – Queing not to drop arms, keeping head as still as possible

Focus for Observation – Keep arms parallel to ground while walking, keep head still while walking around

Contribution to Sport Skill – Playing darts, keeping head, arm and shoulder as still as possible

Contribution to Sport Skill – Clay-pidgeon shooting, the moving of the shotgun from a position below to above and holdoing it still to aim, improve accuracy

Contribution to ADL – Balancing plate in hand while standing still

Contribution to ADL – Walking around waitering carrying tray with filled glasses

 

 

To Emphasize Proprioception

To Include Vestibular Sensitivity

Equipment: Medicine Ball

Activity – Standing up straight, 90degrees shoulders, elbows flexed, shoulder externally rotated and balancing MB in hand with palm facing up

Activity – Holding MB at level of head, with palms underneath ball, throw ball up and on decend don’t catch, but bend knees and extend while pushing up to throw again for certain amount of repetitions

Focus for Observation – Keep head still and upper body straight and not leaning to opposite side

Focus for Observation – Watch for no swaying movements

Contribution to Sport Skill – Waterpolo, holding ball before deciding to pass

Contribution to Sport Skill – Volley ball, the upward flick

Contribution to ADL – Holding coat in hand over shoulder while posing for picture

Contribution to ADL – Throwing baby up and down in the air and catching baby again, obviously.

 

 

To Emphasize Proprioception

To Include Vestibular Sensitivity

Equipment: Theraband

Activity – Resisted Internal rotation with theraband

Activity – Shoulder bent row with resistance theraband

Focus for Observation – Keep head still, elbow on the table and overcome opposition by internal rotation of shoulder.

Focus for Observation – Keep back straight, knees slightly bent, pull both elbows to the ceiling.

Contribution to Sport Skill – Arm wrestling

Contribution to Sport Skill – Rowing

Contribution to ADL – Pouring water from a kettle at high heights

Contribution to ADL – Starting an old fashioned lawn mower

 

 

To Emphasize Proprioception

To Include Vestibular Sensitivity

Equipment: Dumbbells

Activity – Shoulder mobility pendulum with dumbbells

Activity – Resisted shoulder front raise

Focus for Observation – Back straight, arm straight, hold dumbbell and rotate in small circles from shoulder.

Focus for Observation – Sitting on a physio ball raise alternate arms to the front. Maintain neutral spine as much as possible.

Contribution to Sport Skill – Artistic Gymnastics with ribbon

Contribution to Sport Skill – Swimming free-style

Contribution to ADL – Mixing the clothes in the bath (hand washing)

Contribution to ADL – Lifting shopping packets to be packed away in a cupboard above shoulder height.



These are just a handful of the simple exercises to help improve your balance. For more challenging exercises, give me a call. 

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Top 10 Tips For Creating Washboard Abs…

Posted on May 10th, 2013 by Andries Lodder

by Steve Peralta

brad-pitt-six-pack-abs

You don’t need a six-pack or washboard abs to be happy or healthy…but they’re pretty cool to have.  Most men (and some ladies) wished they had them.  I’m not going to go into too much detail in this post, but will succinctly share with you my Top 10 Tips for creating a flat, strong and well-defined stomach. 
I’m 34 and I have this often-times elusive addition to my physical make-up…so in that regard I’m qualified to know!  Some people think that only the genetically gifted are allowed access to the domain of the well-placed stomach bumps…but that’s not the case.  If I were to stray too far from the tips I’ll lay out for you below, in time, I’d share the mid-riff of the masculine masses.  It can be fairly easy to tone the upper portion of your abdominals… But if you don’t take care of yourself and follow the tips I’ll share with you, you’ll always hold onto that swollen lower belly.  
Before I share my tips with you, I’d like to stress that it’s not only aesthetic benefits one derives from a flat stomach.  If there is one place you don’t want to hold body fat, it’s in the region of the stomach.  This visceral fat (fat around the organs) is dangerous and dramatically increases one’s chances of developing modern day issues such as diabetes and heart disease. 
Anyway, let’s move onto my Top 10 Tips for Creating Washboard Abs.  Like I said, I’m not going to go into too much detail, but will just share what I know to be true and effective.  If you’d like any further info please feel free to subscribe to my blog and/or ask me a question via facebook or posting directly on this blog!

In no particular order…

1. Eat Organic Food and eat enough protein and fat for your needs.  Eat lots of green leafy veg too.

2. Drink 3 glasses of water on waking and then between 5-10 more throughout the day…depending on your size and amounts of exercise. (0.033 x bodyweight in kg’s)

3. Focus on the big, high energy movements at the gym – Think deadlifts, squats, cable pushes, cable pulls, lunges, push-ups on swiss ball…

4. Don’t do sit-ups on the ground.  Do your crunches lying back on a swiss ball so that you exercise your outer abdominals in the full range of movement. (Start movement by drawing chin towards chest and take it slow)  If you’re strong enough, hold a weight on your chest during your swiss ball crunches, but be careful and use only perfect technique.

5. For most people, I suggest you eliminate gluten.  If you don’t you’ll be forever stuck with that lower belly swelling.

6. Try to be asleep by 10:30pm and aim for 8hrs sleep.

7. Cut out all processed food.  This includes soda’s, take-aways, cakes and sweets etc etc.  If you can’t cut out entirely, then stick to the 80/20 rule.

8. Try and limit alcohol.  If you do drink it, choose good quality alcohol (organic and biodynamic red wine, good quality tequila).

9. When you do cardio, choose high intensity interval training over too much slow, long distance style running.  Think outdoor sprints with decent rest periods inbetween or follow that same protocol on the stationary bike.

10.  Meditate/Pray/Contemplate/Deep Breathe…..essentially whatever floats your boat but allows you to relax and stress less!  Commit to even just 10min a day of a practise that works for you…where you can just sit, relax, breathe deeply, quieten the mind and let go of any accumulated mental stresses.

 

http://healcoaching.com/my-top-10-tips-for-creating-washboard-abs/

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Stretching

Posted on May 7th, 2013 by Andries Lodder

stretching

 

When embarking on any sort of physical activity a good warm up and stretching session is of utmost importance, this is the one thing all experts can agree on. However there is much debate as to which style of warm up or method of stretching that should be used. The idea of a warm up has several main objectives; this is to increase blood flow and cardiac output to the skeletal muscles and also to increase in muscle temperature thereby elevating enzyme activity level.

It is very important to be able to move a joint throughout its full range of motion (ROM). Inadequate flexibility can contribute to injury susceptibility due to the disturbance in the kinetic chain resulting in the compensation of other joints, such as the relationship between hamstring tightness and lower back pain.

Stretching has been linked to not only improving flexibility, but also decreasing the risk of injury and minimizing muscle soreness.

There are various types of stretching techniques all with different results, here are just a few:

Static Stretching

In a static stretch one assumes a position which applies a stretch to the targeted muscles, this position is held for 15-30 seconds. This is repeated 3 to 4 times, as the stretch is held the muscle relaxes and increase flexibility gradually.

Dynamic Stretching

Dynamic stretching is sport specific, you warm up dynamically and specifically related to the demands of the task at hand. Therefore mimicking your sporting movements. Dynamic stretching has shown to increase oxygen uptake, lower lactate concentration and improve efficiency of thermoregulation.

Proprioceptive Neuromuscular Facilitation (PNF)

PNF is commonly used to increase both active and passive ROM in both athletic and clinical environments. PNF allows for the greatest benefits in increasing ROM, however the benefits are mainly short term gains. With the PNF technique you utilize the shortening contraction of the opposing muscle to place the target muscle on stretch, this is then followed by a static contraction on the target muscle. So this technique involves alternation with contraction and relaxation in terms of both the agonist and antagonist muscles. It should ideally be done with a partner who understands the limits of a muscle when stretching. PNF has proven to have superior gains to other stretching techniques. However caution should be taken while performing this type of stretching.

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Steve Peralta – Wellness Coach

Posted on March 8th, 2013 by Andries Lodder

Steve Peralta – Integrative Wellness Coach and Founder of H.E.A.L

A path to Holistic Energised Artful Living…


Steve Peralta

As an earnest musician, Steve Peralta had aspirations of becoming famous for his well-crafted songwriting, but it was Heat Magazine’s coining of the name “Six-Pack Steve” which seemed to stick and garnered him the most attention. At least this tells you he knows how to get you a six-pack. However, what it doesn’t tell you is that despite the outwardly impressive physique, he was far from healthy. At around the age of 27, it seemed the effects of a less than mindful life had taken it’s toll.

Besides being a musician and theatre performer, Steve worked as a model. He was able to ‘sell‘ fitness on camera, but was hardly a well-oiled machine. He lived with back pain, shoulder pain, knee pain, stomach pain, insomnia and all kinds of irritating afflictions such as heart-burn, eczema and regular migraines. Surely being truly fit doesn’t constitute brokenness and dysfunction? The question is, what had happened to the young, seemingly well functioning all round athlete from the good old school days? Well, modern living it seems. Not knowing how to live a mindful, balanced life had created a reliance on sleeping pills (which never really worked), continual brain fog, relentless cravings for sugar (often in the form of an alcoholic drink) and a generally stressed-out feeling. Steve realised he needed something to change.

It has now been five years since he made a decision to study and become mindful of what creates optimal vitality and he can confidently describe himself now as fit, strong, healthy and happy. At 34, he has a more balanced physique than when he was younger and he feels great. The physical issues are gone and he knows how to create sustained and balanced energy for himself throughout the day.

How did he create this change? Well, he embarked on a 5 year journey of study and practical work through the C.H.E.K Institute in the U.S and UK to become a certified Holistic Lifestyle Coach (Level 2) and C.H.E.K Practitioner (Level 2). This enabled him to set up and run a successful Corrective Exercise and Wellness Coaching practise just outside of London up until the end of 2012. Using the skills and knowledge acquired through his studies, he was able to quite literally turn his life around, as well as the lives of many of his clients. The approach he uses helps to move people who need to perform to their maximum potential, out of pain, stress and dysfunction, toward a far more productive space of vibrant health and vitality. Steve is grateful for having found an avenue for transforming his creativity and passionate approach to life into something constructive and empowering for both himself and others. With this in mind, he has recently decided to make the move back home to South Africa, where he looks forward to connecting with as many people as possible in a collective journey toward authentic health in 2013 and beyond.

Besides the coaching, training and development of his brand, Steve is a speaker who presents on topics relating to optimal wellness in the modern world. His most recent engagement was his presentation on ‘Conditioning for Success’ at B Braun Medical’s national Sales Conference in London.

As a singer, musician and songwriter, music still forms an integral and passionate part of his life.

For more info on Steve, visit his web at www.healcoaching.com or contact him directly via email info@healcoaching.com or phone +27 712707381

Welcome to our team here at TechnoGym Wellness Centre, Design Quarter.

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Ripple Effect

Posted on March 4th, 2013 by Andries Lodder

ankle and knee

The foot and ankle joints are a very complex and interesting interaction of the ligaments which hold them together and the muscles which try to control them.

Chronic overuse injuries in the runner are an extremely common condition and sadly restriction of movement in the foot and ankle joints are often overlooked. In the average person these joint restrictions may seem unimportant and may cause only minor injuries and discomfort. But in the endurance athlete repetitive joint patho-mechanics on a ‘small’ area can have a profound ripple effect on the rest of the body and result in huge array of injuries.

These injuries range from nerve and vascular compression to an Achilles tendinosis. A quick example of this ripple effect is the common Iliotibial Band (ITB) Friction Syndrome.  It’s well known that a flat (pronated) foot will cause inward rotation of the lower leg and thigh, weak hip external rotators (your butt) and a tight ITB which rubs over the lateral femoral condyle and causes lateral knee pain.

Often there is joint fixation in the sub-talar joint (part of your ankle) of the foot for example and if this is not corrected these injuries take a long time to correct because the muscle you stretch and strengthen cannot unlock the affected joint.

These joint fixations are relatively easy to identify and correct through Chiropractic joint adjustments and can speed up recovery greatly!

By Dr Bradley Waterer, Chiropractor

For more information on Dr Waterer please visit: www.sandtonchiropractic.com

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