How to treat and beat your plantar fasciitis- By Melissa Biffi, Biokineticists

The plantar fascia is a thick band of ligaments connecting the heel bone to the toes. It works with the Achilles tendon to store and return energy during specific movements and supports the arch of your foot. For most of you runners suffering from this acute, sometimes chronic heel pain, you’d wonder what the need for your plantar fascia is, if it just causes pain! It does in fact have an important function, to stabilize the forefoot as the force during push off increases.

So if it’s there to help you, why would it cause pain? Often pain results due to strain of the plantar fascia thus causing inflammation, weakness and swelling, making it hard to get around. Why would this happen? Many plantar fasciitis cases are the cause from factors such as tight calves and repetitive hill workouts, however the largest factor is owing to fallen or collapsed arches. Flat footed individuals are more likely to develop and suffer from this condition as collapsed arches places more tension on the fascial ligament thus overloading the attachment at the heel bone.

The most common sort after treatment is to mash your foot out with a ball or an iced bottle. Yes this may help relieve the tension and loosen up the ligament; however this is only temporary, providing an invitation for the pain to return at a later stage. So why deal with the chronic pain when Biokinetics and exercise therapy can completely stomp out that plantar fasciitis. Biokinetics aims to find the cause and deal with it using an individualized and specific exercise intervention. Often enough, the flexor digitorum brevis muscle, or more simply put, the muscle in the sole of your foot is weak, allowing for collapsing in the arch. This may also be combined with overall weakness in the lower limbs and general tightness that needs to be dealt with appropriately and conservatively to prevent further aggravation and even possible heel spurs (bony outgrowths on the heel).

As for you runners looking for a quick fix, it is important not to rush the process and seek proper medical advice and initial supervision when it comes to rehabilitative exercise, whilst trying your best to avoid those corticosteroid injections and surgery to relieve the pain. As biokineticist’s it is our job to treat conservatively and to determine faults in your running technique that may be contributing to your pain. Since foot strike patterns significantly increase tension in the plantar fascia, it is important to avoid mid or forefoot strike. While recovering from the condition, it is recommended that you decrease your stride length and increase your cadence and to wear appropriate shoes with enough support for shock absorption.

With correction in form and general activity and the combination of a rehabilitative exercise program, you may just be able to stomp out your plantar fasciitis and enjoy the open roads and trail runs pain-free. 

Things you didn't know about your back pain? - Natasha Eekhout (Paladin Biokineticists)

If you haven’t yet experienced the nagging pain in your lower back, well then heck that’s pretty impressive and you can consider yourself to be one of the lucky ones! It seems like a prevalent condition but how much do we really know about it?

1.      Back pain is one of the most prevalent ailments and surprisingly costs the country more than cancer and diabetic treatments combined, bet you didn’t know that! At least 80 out of 100 people will experience back pain, usually caused by everyday strains and sprains, during their life time and often it’s recoverable, if not, then you may have yourself a problem.

2.      Stop being a hypochondriac, scans aren’t necessarily required when you’re experiencing back pain. A short visit to your healthcare provider such as a physiotherapist will be able to identify if a scan is really needed depending on your symptoms and past medical history. A Biokineticist may also be of use to you, prescribing specific rehabilitative exercises to prevent further pain and injury.

3.      Interpretation of your scans can be skewed and misinterpreted. Research has shown that back scans of people who have bulging or herniated discs don’t even experience pain. Often people who do have back pain are told that all of these indicators are definitely the cause of the pain, when sometimes it may be referred from elsewhere or simply just muscle weakness. The results of your scans can be compared to baldness – it happens with age and overall genetics and there isn’t much we can do about it except for preventing further degeneration.

4.      More pain does not mean more damage! This might sound a bit strange, but this may be related to changes in environments or hypersensitivity. So when you’re having a bad day at work (murphy’s law) that little pain may just come about to aggravate you even more.

5.      When a disc or joint is ‘out of place’ it also doesn’t necessarily mean that this is the result of your pain. Yes in some cases it may be, but let’s not get ahead of ourselves and go for the whole manipulation thing unless it is really diagnosed and required.

6.      Bed rest is NOT the answer! Yes ok you may be in pain, and resting a day or two after your painful incident such as spraining an ankle is a good idea. However when it comes to back pain, depending on your symptoms, bed rest will only make your condition worse.

7.      Surgery… no! Just no. As a biokineticist we avoid this at all costs if possible and believe that conservative treatment is the way to go, unless it’s seriously debilitating and preventing those daily activities of yours.

8.      For most of us a good night’s sleep is hard to come by, and often this is related a shoddy night’s sleep. Improving your sleeping routines can help reduce the pain.

9.      Schoolbags are schoolbags, how else would you like to carry around those books? Research shows that weighted schoolbags aren’t necessarily the cause of your kid’s back pain and often, seeing as most kid’s these days just take it easy on the couch, it may be a simple way to get some physical activity into their daily agenda of xbox, play station and television.

10.  Stress levels can negatively affect your pain. So put a smile on your dile, take up something you enjoy and reduce that anxiety and those mood swings.

11.  Lifting goods and bending is seen as a no go when you have back pain. This may sometimes cause some strain and result in you being pretty immobile, relying on others to carry out your demands, which may not be such a bad thing. However this may become quite annoying for your newly acquainted ‘butlers.’ The key is to perform your movements carefully, avoiding them will just make them a whole lot worse to execute.

12.  Exercise is one of the most effective and drug free remedies you can use to help out with the pain, and the most awesome part about it, is that it’s free! Physical activity relaxes muscle tension, releases endorphins and generally improves your immune system. Under-used muscles tend to feel more pain and often need a couple sessions to wake up.

13.  The perfect sitting position doesn’t quite exist. I bet you’re all sitting up straight now aren’t you? Contrary to belief, everybody sits differently and obviously this is comfortable for you. Instead of sitting or standing in a super rigid posture, loosen up and move in a relaxed manner.

14.  ‘Persistent’ back pain can indeed get better! Treatment can take a while, and may not happen immediately. Take all of the above mentioned factors into consideration when seeking treatment, one form ain’t gonna make the cut! 

     Natasha completed her BSc Sports Science undergraduate degree at The University of Johannesburg and her BHSc honours degree in Biokinetics at The University of the Witwatersrand. 

She has a passion for a variety of sports in particular soccer, tennis, running and kickboxing which have contributed to a strong interest in orthopaedic rehabilitation and working with athletes. Other areas of focus include diabetic and cardiac rehabilitation, as well as weight loss and a keen enthusiasm for working with children of all ages. 

Natasha can be contacted on 082 476 9727 or natashaeekhout@kinetics.co.za

Can walking be as effective a form of exercise as running? - Tony Paladin (Paladin Biokineticists)

Whenever we are going to relate things to one and other, it is always best to adopt the old adage of “comparing apples with apples”. Comparing apples with say bananas makes for good conversation; but it doesn’t actually address the cold, hard facts.

The debate about walking vs. running and the respective health benefits of each has swung like a pendulum for decades between Doctors, Surgeons, Biokineticists, Physiotherapists, Athletics coaches and Personal Trainers.

Before we can critically comment on whether walking can be as effective as running we would need to define what exactly: “form of exercise” means. If we loosely reference the World Health Organisation’s definition of “exercise”, we can break the components into functional / balance, flexibility, strength and cardiovascular.

If we use these components as indicators, we can critically assess whether walking is as “effective” as running.

From a functional / balance perspective, the slower the movement the greater the stimulus. Generally walking is a good choice for people who need to improve basic function, increase activities of daily living and enhance balance. The function / balance components can be respectively varied in difficulty by offering assistance or creating instability. Verdict = when it comes to training basic function and balance, walking wins.

Flexibility. Unfortunately on this front, neither walking nor running has much to offer in terms of increasing muscle and joint range of motion. If I had a loaded gun to my head and was asked to make a call, I would have to say that across the walking / running echelon, sprinting would probably elicit the greatest effect on flexibility due to the ballistic and elastic components of the activity. Verdict = Do Yoga or full range of motion exercises such as squats in conjunction to your walking and running program.

When we introduce strength into the walk / run debate, we end up with a chicken and egg situation. Does one need to be strong to walk and run or does walking and running make you strong? Lets make walking the chicken and running the egg. Walking is the most elementary form of movement; it is literally one step harder than sitting. From the perspective of rudimentary movement, it is logical that one should start with the basics prior to advancing the activity. The “basics” in this case, is walking and when advanced, is running. Strength however, nestles itself quite firmly in between the two activities: you need to be strong to run. Do we go with the chicken or the egg? Since neither walking nor running really develops strength, it is advisable to include other movements in your program, which do. Verdict = Walking should be progressed to incline walking which should be progressed to fast incline walking which should be progressed to running. Strength exercises should be included across the entire stratum.

Then we have the cardiovascular component. In short, the faster your heart beats, the more “cardiovascular” the modality of exercise is. One could argue that it is a no brainer that running elevates your heart rate more than walking does, but does it really? Running sloppily on a flat surface at a slow pace versus brisk walking with a backpack up a hill is like comparing apples with bananas. If we compare apples with apples; as a general rule running elicits more of a cardiovascular response on the body due to the speed of the activity. The body needs to work harder to run than to walk. If we are going to get walking to obtain the same level of work, we need to make it more difficult. This can be done with speed, resistance, hills and direction. Verdict = from a cardiovascular perspective, walking with purpose has the potential to topple lackadaisical running.

So… Shall I walk or shall I run? For the non-injured and mostly healthy community, running has the ability to elicit more of an exercise response than walking and should probably be the mode of choice. For individuals with joint problems or who are simply not fit enough to run, walking is a heck of a lot better than bum sitting in terms of exercise response. Even when walking is too easy and running is too hard, walk-running is also an alternative to get the heart rate up but still allow for bouts of rest. The bottom line is your ability: exercise is meant to be both challenging and enjoyable.

With regards to general health benefits, increased fitness, toning and weightloss; the American College of Sports Medicine (ACSM) recommends that adults get at least 150 minutes of moderate-intensity cardiovascular exercise per week; strength train each muscle group two to three days a week; do flexibility exercise two to three days per week; and finally, do functional exercise two or three days per week. Whether you choose to walk or run is your choice, just make sure your heart is beating while you are doing it!

Tony’s Primary areas of focus include: Orthopaedic rehabilitation through strengthening (mainly backs and knees). He works with regaining function in ACL (anterior cruciate ligament) reconstructions and total knee replacement patients.

Tony also has an interest in sport specific testing and training (primarily rowing, cycling, running and triathlon).

Tony can be contacted on 011 807 9877 or tonypaladin@kinetics.co.za. 

In case of an emergency, he can be contacted on 082 921 6776.

What is Hypertension and how does a Biokineticist play a role in addressing it? - Anca Wessels (Paladin Biokineticists)

So you’ve heard of the term “high blood pressure”, but what does it really mean?

When your heart beats, it pumps blood out. The pressure it produces is called your systolic measurement (top reading) and should average at around 120.

When your heart is resting in between beats, it gets filled up with new blood. The amount of pressure needed to do this is called your diastolic measurement (bottom reading) and should average at 80.

If your blood pressure measurement is higher than 120/80 (eg. 150/100), you could be suffering from high blood pressure (hypertension). This means that the amount of pressure needed to pump and fill your heart is higher than normal and could lead to your heart being over worked. If left undiagnosed and untreated for an extended period of time, you could suffer from a heart attack or heart failure.

If you’ve been diagnosed with hypertension, one of the treatments that can assist in decreasing your reading is regular specific exercises. This is where Biokineticists come in.

Exercise for hypertension is specifically designed to train your heart how to deal with access pressure. These pressures can include anything from being overweight, to additional work stress, to being very unfit, to financial problems, etc.  By increasing your heart’s capability to adapt to different situations, you will lower your blood pressure and increase your quality of life.

For more info on high blood pressure and exercise, contact us now. You don’t have any time to waste!

Is my pain Sciatica or is it something else? - Natasha Eekhout (Paladin Biokineticists)

At least 1 out of 10 people have experienced that sharp radiating pain down the side and back of the thigh, and typically most people google this only to diagnose themselves and find out, ‘Hey I have sciatica!’ Sometimes google isn’t always right and sometimes diagnosing yourself isn’t the best thing to do either. So how do you tell the difference?

Let’s have a look at what it actually is and some causes associated with this irritating condition. Firstly what is sciatica? The sciatic nerve runs from the lower back all the way down the back of both legs. When this nerve is irritated usually due to being compressed, you will experience pain along the length of the nerve, which may radiate throughout the buttocks and down the legs. The intensity of the pain is dependent on the severity of irritation or compression, and

can range from being intermittent and manageable to downright debilitating. Usually the sensation experienced causes numbness, burning tingling and may be exacerbated by sitting.

The causes are varied and include lumbar disc herniation, muscle tightness, spondylolisthesis, lumbar stenosis, and general disc degeneration. Often sciatica is misdiagnosed and although you may be experiencing similar symptoms, there are conditions that may mimic sciatica:

• Sacroiliac joint dysfunction (SIJ): is a common cause of general leg and lower back pain and often results from hypermobility or hypomobility.
• Piriformis syndrome: is among the most common! This occurs when the piriformis muscle is inflamed or very tight, thus compressing the sciatic nerve running through or under it.
• Joint problems: such as spinal arthritis can cause similar symptoms.

One tip I’d like to give you, is to never diagnose yourself! The abundance of causes of this strange pain can be attributed to many different conditions even including spinal tumours, cauda equina syndrome or spinal infections. This doesn’t mean you have either, but the safest option is to visit that good old doctor of yours for an accurate diagnosis along with accurate treatment. Biokineticists aim to get down to the ‘root’ of the problem and to ensure your sciatica calms the heck down! 

Natasha completed her BSc Sports Science undergraduate degree at The University of Johannesburg and her BHSc honours degree in Biokinetics at The University of the Witwatersrand. 

She has a passion for a variety of sports in particular soccer, tennis, running and kickboxing which have contributed to a strong interest in orthopaedic rehabilitation and working with athletes. Other areas of focus include diabetic and cardiac rehabilitation, as well as weight loss and a keen enthusiasm for working with children of all ages. 

Natasha can be contacted on 082 476 9727 or natashaeekhout@kinetics.co.za

Cerebral Palsy (CP) and how Biokinetics can help - Nicole Robson (Paladin Biokineticists)

Cerebral Palsy is a neurological condition, where the part of the brain that controls muscle function, is damaged. This often occurs at birth. A variety of causes (predominantly at birth) include:

• low oxygen levels (hypoxia)
• severe jaundice
• brain infections
• bleeding into the brain
• head injuries
• maternal infections such as rubella (German measles)

 There are many different types of Cerebral Palsy that are classified as follows:

• Spastic: prominent reflexes and stiff muscle movements.
• Dyskinetic: This is divided into two types:
• Athetoid:  involuntary slow, movements
• Dystonic: Lack of trunk stability (affects posture)
• Ataxic: uncoordinated muscle movements
• Hypotonic: Low muscle tone (floppy)
• Mixed: combination of any of the above.

Exercise plays an important role in managing CP. Biokineticists are qualified health professionals who are trained to prescribe specific exercises. The purpose of exercise is to assist in providing independent movement. This is done by performing various functional movements, which often mimic activities of daily living. This goes hand in hand with muscle strength and therefore joint stability. Most importantly physical movement assists by preventing joints from becoming tight or permanently contracted.

Daily range-of-motion (ROM) exercises are essential in helping to prevent and delay and contractures (spasticity) as well maintaining mobility of joints. Stretching exercises are performed to increase range of motion. Progressive resistance exercises are important in developing strength. Fun Based exercises are also used for children to assist in posture correction, core and balance.

CP is a non progressive disease but can be managed through exercise which ultimately improves the individual’s quality of life.

Nicole obtained her BA in Human Movement Science at the University of Pretoria and completed her Honours Degree in Biokinetics at the University of Johannesburg. 

Nicole has an interest in Rhythmic Gymnastics and this particular sport led to her interest in the human body and orthopaedic rehabilitation, particularly of the back. She also has a keen interest in a variety of other sports. An area of focus that Nicole is also passionate about involves the training of children ranging from the very young child to teenagers. 

Nicole can be contacted on 082 888 8826 or nicolerobson@kinetics.co.za

Children and Biokinetics... Let's have some fun! - Nicole Robson (Paladin Biokineticists)

Exercise and physical activity is just as important for children as it is for adults. In today’s society the rate of obesity and overweight children is increasing at an alarming rate. This is consequently leading to an early onset of type two diabetes. Poor posture from bad sitting habits can also cause lead to problems such as muscular imbalances and therefore undue stress on certain joints.

This represents the need for physical activity and exercise. Exercise, monitored by a trained professional such as biokineticist can help manage both chronic and orthopaedic conditions in children.

Biokinetics in children is a specialised form of exercise treatment that assists in long term physical development and also improves mental and emotional well being. Using a fun form of exercise therapy, many conditions can be managed conservatively through activity and exercise.

Conditions that would benefit from Biokinetics include conditions like Autism, ADHD/ADD, low muscle tone, spina bifida, perthes disease, in-toeing and out-teoing, scheurmanns disease, scoliosis, juvenile arthritis, asthma and cystic fibrosis.

Following an assessment the Biokineticist can put together a structured and monitored exercise programme, with the correct and necessary progression based on the child's needs.

In general it is important to develop good lifestyle habits from an early age.

Physical activity, monitored specifically by a biokineticist has a variety of benefits such as:

·         The development of a healthy heart and lungs

·         Increased flexibility

·         Improved balance

·         Enhanced co-ordination

·         Muscle imbalance corrections

·         Postural correction

·         Development of strong bones

·         Weight management

·         decrease  risk of certain diseases

·         improved mood and self-esteem

Early intervention not only slows progression of certain conditions but also helps maintain and prevent further problems in the future.

Joint pain? Let's get exercising! - Natasha Eekhout (Paladin Biokineticists)

Who needs a weather report when you have joint pain right?

Joint pain is one of those annoying conditions that can stop life and it’s enjoyments in its tracks. It is extremely varied and is painful yes, where even simple daily activities such as getting in and out of your car is a sharp reminder of your limitations. So much for gardening, walking your dog and playing soccer with your kids outside, you may think. Wrong! Just because you have joint pain, does not mean that you have been given permission to sit on your couch and rot away in front of the television, seeing as you have the perception that exercise will only aggravate your condition.

Joint pain is believe it or not, manageable and in some instances can be treated with exercise, allowing you to return to the usual activities pain free, that you once took for granted. Common causes include arthritis, age, previous injuries, overuse and most importantly inactivity.

Yep it may be tempting to eliminate physical activity because of the pain however, this will only worsen the condition, resulting in further weakening of muscles, bones and joints. Exercise is one of the best natural and cost-free remedies. The right exercises need to be performed correctly and can even sidestep surgery. Weight bearing exercises are especially important for strengthening joints, but should be done progressively with an additional walking or cardiovascular program.

Obviously before starting any form of exercise, you need to consult with your doctor first. It may be recommended that you attend supervised exercise sessions to ensure specific, individualised progressive exercise regimes, focussing on correct technique. That’s what us biokineticists are good at too, developing and mastering a joint pain relief exercise plan for you! Happy Exercising! 

Natasha completed her BSc Sports Science undergraduate degree at The University of Johannesburg and her BHSc honours degree in Biokinetics at The University of the Witwatersrand. 

She has a passion for a variety of sports in particular soccer, tennis, running and kickboxing which have contributed to a strong interest in orthopaedic rehabilitation and working with athletes. Other areas of focus include diabetic and cardiac rehabilitation, as well as weight loss and a keen enthusiasm for working with children of all ages. 

Natasha can be contacted on 082 476 9727 or natashaeekhout@kinetics.co.za

Scoliosis... we've got your back! - Melissa Biffi (Paladin Biokineticists)

What is Scoliosis?

Scoliosis is an abnormal, curvature of the spine.  Viewed from the back, a typical spine is straight. When scoliosis occurs the spine can curve in two different ways, the spine can curve to one side, either the left or right side (shaped like a C) or the spine has two curves (shaped like the letter S) normally occurring at the cervical and lumbar spine region.

There are two types of scoliosis. Structural scoliosis which is characterised by permanent structural changes in the bone and usually caused by congenital abnormalities. Non-structural or functional scoliosis is generally caused by a problem elsewhere in the body, such as a leg length discrepancy or muscle spasm. 70-90% of all cases are idiopathic (unknown). Idiopathic scoliosis can be seen at any age, but is most commonly diagnosed between the ages of 10 and 13 years, and is more common in females. Degenerative scoliosis is more likely to develop in adults, where degeneration in the spine and surrounding musculature can result in abnormal curvature. 

How do you know you might have scoliosis?

The most common symptom of scoliosis is an abnormal curve of the spine. Often this is a mild change and may be first noticed by friends or family. The change in the curve of the spine typically occurs very slowly and over a long period of time and so it is easy to miss until it becomes more severe. Pain is a symptom of scoliosis .When back pain is present with scoliosis; it may be because the curve in the spine is causing stress and pressure on the spinal discs, nerves, muscles, ligaments, or facet joints. It is not usually caused by the curve itself. 

Scoliosis may cause the head to appear slightly tilted to one side or one hip or shoulder to be higher than the other side and can also cause one leg to appear shorter than the other. If the scoliosis is more severe, it can make it more difficult for the heart and lungs to work properly as severe scoliosis can cause a rotation of the rib cage, which will cause shortness of breath.

How can Biokinetics help scoliosis?

Mild cases of scoliosis generally have minimal deformity. Such cases can therefore be treated with appropriate stretching and strenghening exercises. A biokineticist will assess what functional aspects may be contributing to the scoliosis, so that appropriate stretching and strengthening exercises can then be prescribed to manage the  scoliosis and prevent further deterioration.

Biokineticists can prevent the progression of curvatures in adolescents with scoliosis and in some cases even improve their curvature. Biokinetics will focus on prescribing a specific individualised exercise regimen according to the need of each person. The program will consist of isometric and other muscle strengthening and stretching exercises in order to strengthen the spine causing it to straighten out. Treatment will also focus on posture correction and stabilising the corrected muscles so that posture will be improved in activities of daily living. It is very important that the correct exercises be prescribed and done obediently, as incorrect exercises; a lack of effective management of the scoliosis and to poor compliance of the individual can lead to progression of the curvature. 

Melissa Biffi obtained her BCom Sports Management Degree at the University of Johannesburg and completed her Honours in Biokinetics at the University of Witwatersrand.

She has a special interest in dancing and other sports such as soccer and hockey, which lead to her interest in orthopaedic rehabilitation, particularly knee rehabilitation.

Melissa is also very passionate about working with children in specific areas such as rehabilitation and development of individuals from very young ages all the way through to adolescents.

Melissa can be contacted on 082 822 9677 or melissabiffi@kinetics.co.za

Parkinsons and the effects of Exercise - Michael Irvine (Paladin Biokineticists)

Parkinsons is a degenerative disease where the brain cells that affect the control of movement slowly dies, resulting in disturbances in the messages being relayed from the brain to muscles. This inhibits or negatively affects movement. This mechanism can be explained physiologically by a chemical produced in the brain cells called dopamine, which is used by the nerve cells to help control movement. When an individual has Parkinson’s, these brain cells die making it hard to control the muscles involved in movement. Another factor involved in the neurological damage is the occurrence of protein misfolding and formation of distinct aggregates. This results in a putative pathological protein load on the nervous system. Symptoms of parkinson’s occurs when there is more than an 80% loss of dopaminergic cells.

Symptom

Classic symptoms of Parkinson’s include:

1.      Rigidity and trembling of head

2.      Forward tilt of trunk

3.      Reduced arm swinging

4.      Rigidity and trembling of extremities

5.      Shuffling gait with short steps

Parkinsons is an idiopathic condition, therefore it is not clearly known what causes the cells to waste away. Parkinsons is a highly researched disease to help us possibly prevent and treat it better.

Speculated causes:

• ·         genetics
• ·         mitochondrial dysfunction and antioxidants
• ·         occupational exposures (pesticides, herbicides, and heavy metals)
• ·         smoking, coffee, and alcohol.

Exercise and Parkinsons:

Research over the last couple of years has uncovered a large amount of evidence that exercise is an effective form of treatment for Parkinson’s disease and could delay the steady decline of the disease. Studies using animals found that exercise has protective benefits towards the onset of Parkinsons symptoms. This appears to be due to the release of neurotrophic factors, greater cerebral oxygenation which both promote new cell growth and survival.

Exercise helps stimulate dopamine synthesis in the remaining dopaminergic cells, thus reducing symptoms. Research suggests exercise enhances neuroplasticity in Parkinson’s patients via 5 key principles:

1.      Intense exercise maximizes synaptic plasticity

2.      Complex exercise promote greater structural adaptation

3.      Rewarding activities increase dopamine levels which promotes learning/relearning

4.      “Use it or Lose It” phenomenon (dopaminergic neurones are highly responsive to exercise and inactivity)

5.      Exercise if done early slows down the progression of the disease.

Taking into account these 5 key principles of exercise and Parkinson’s disease, exercise has shown to provide many benefits to Parkinson’s patients such as:

·         Increased health related quality of life

·         Decrease in disease severity

·         Increased muscle strength

·         Increased aerobic capacity

·         Increased physical functioning

·         Increased balance

·         Improvement in walking speed/ability

Michael completed his BSc Sports Science undergraduate degree at The University of Stellenbosch and his BHSc honours degree in Biokinetics at The University of the Stellenbosch.

Michael has a passion for waterpolo and many other sports such as rugby, soccer, tennis and golf.

Michael has an interest in orthopaedic rehabilitation, in particular the shoulder. As well as a keen interest in chronic disease management.

Michael can be contacted on 072 929 1309 or mikeirvine@kinetics.co.za

At the Starting Line - Natasha Eekhout (Paladin Biokineticists)

You’ve just decided on taking up running as a lifestyle change but where do you even begin? Surely running and building up your pace and distance can’t be that hard? Admit it, we have all pushed until our lungs begin to burn, coughing up blood and the sensation of jelly legs begins to set in. Yes, this might in some torturous way improve your tolerance and endurance, but there really is a better way to do this.

The answer… taking walk breaks in between to allow your previously motionless and rested body to adapt slowly and safely. This is especially important for new runners as these short breaks reduce the ‘out of breath’ feeling and allow for you to actually enjoy the run. For the more experienced long distance runners, this also offers an opportunity to extend their running distances.

Taking walk breaks doesn’t mean you can transform your run into a solid Sunday stroll. The frequency of your walk breaks should be calculated appropriately. If you are just starting out you can use the following guidelines:

For unexperienced and more sedentary ‘almost runners’:

·         Run for 5-10 seconds

·         Walk for 50-55 seconds

For the more physically active but beginner runners:

·         Run for 15-60 seconds

·         Walk for 15-30 seconds

Runners with more experience can adjust this according to their pace per kilometre:

For 5 minute paced runners:

·         Run for 2 minutes

·         Walk for 30 seconds

All of the above also applies to your first race. The run-walk-run method may just be the winning formula to help you complete it, producing better recovery rates, reducing your injury risk and eliminating the slowdown pace that many runners experience just before the finish line. Start inviting the method a little earlier on into your run and skip them during your last third of the race, allowing you to cross that finish line strong!

Natasha completed her BSc Sports Science undergraduate degree at The University of Johannesburg and her BHSc honours degree in Biokinetics at The University of the Witwatersrand. 

She has a passion for a variety of sports in particular soccer, tennis, running and kickboxing which have contributed to a strong interest in orthopaedic rehabilitation and working with athletes. Other areas of focus include diabetic and cardiac rehabilitation, as well as weight loss and a keen enthusiasm for working with children of all ages. 

Natasha can be contacted on 082 476 9727 or natashaeekhout@kinetics.co.za

Diabetes … what’s your type? - Natasha Eekhout (Paladin Biokineticists)

So you have diabetes… let’s not ‘sugar’ coat it. You’ve adjusted your sugar intake and you are changing your overall diet, but what about exercise? Yep these two go hand in hand, whether you are overweight (Type 2) or whether it was genetically passed on (Type 1).

In this day and age, Type 2 diabetes is most common, where our lives are made convenient with take-out meals and video games are more fun than socialising and kicking a ball outside. Type 2 diabetes occurs when the body is unable to use insulin properly or when the body doesn’t make enough insulin, thus making it hard for your body to metabolise sugar. Type 1 diabetes is usually genetic and occurs when the pancreas is unable to produce insulin.

So how do we fix this problem? Ok yes Type 1 diabetes cannot be cured whereas Type 2 can be prevented and managed completely. Although both Types are very different, they can both be approached the same way with healthy eating, lifestyle changes and most importantly physical activity.

Performing exercise sounds easy enough, however there are a few restrictions.  This is when our biokinetics qualifications intervene. Diabetes is a chronic condition and so with it comes a couple considerations to take into account when combining exercise, namely:

• Hypoglycaemia: sudden drops in blood sugar when physically exerted with symptoms such as shakiness, weakness, sweating, anxiety and visual disturbances
•  Hyperglycaemia: mostly a Type 1 concern, symptoms may include fatigue and increased thirst
• Blood glucose monitoring: nedds to be done before, after and during your physical activity
• Timing: Exercise isn’t recommended during periods of high insulin action as hypoglycaemia may result. Exercise in the morning and evening is dependable on the individual
•  Insulin injecting: avoid injecting into exercising limbs
• Supervision: is important and necessary to reduce risks
• Associated retinopathy: high intensity exercise can result in haemorrhaging and retinal detachment
• Thermoregulation: the body’s ability to regulate temperature is skewed
• Overweight: exercises need to be adjusted as to remove increased pressure on vulnerable joints

With all of these taken into consideration, we at Paladin and Associates Biokineticists have developed a specific program to improve your current diabetic condition, aimed to regulate your sugar levels, manage your weight and decrease your associated symptoms.

Feel free to drop us an email or give us a call, and let’s make life a little sweeter for you!

Natasha completed her BSc Sports Science undergraduate degree at The University of Johannesburg and her BHSc honours degree in Biokinetics at The University of the Witwatersrand. 

She has a passion for a variety of sports in particular soccer, tennis, running and kickboxing which have contributed to a strong interest in orthopaedic rehabilitation and working with athletes. Other areas of focus include diabetic and cardiac rehabilitation, as well as weight loss and a keen enthusiasm for working with children of all ages. 

Natasha can be contacted on 082 476 9727 or natashaeekhout@kinetics.co.za