Stephen Louw Biokineticist

Just because an exercise hurts doesn't mean you have to change it There are several things you can modify within the exercise itself that may allow you to still perform it while making it more comfortable This flowchart serves as a helpful resource for options you can try BEFORE changing the exercise (these are not necessarily in order, so you can pick and choose which modifications seem to make the most sense to you before moving onto the next modification) The caveat here is that sometimes it's completely okay and safe to have some discomfort with an exercise as long as it is tolerable and you can keep making progress over weeks to months Of course, if changing one or more variables continues to result in an amount of pain during or after an exercise that is limiting your progress or progressively making you feel worse, you should probably choose a different exercise And if you've had a lingering issue that doesn't seem to be improving or is actually getting worse despite your best efforts, you should consult with a physical therapist or other musculoskeletal health professional to see what's going on and help you come up with a plan to improve it ----- 🎯 If you need my help putting together an 𝗜𝗡𝗗𝗜𝗩𝗜𝗗𝗨𝗔𝗟𝗜𝗭𝗘𝗗 𝗣𝗟𝗔𝗡 for your own training and/or rehab… ➡️ Tap on the LINK at the top of my page @dr.caleb.burgess to apply to 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝗺𝗲 𝟭-𝗼𝗻-𝟭 𝗼𝗻𝗹𝗶𝗻𝗲 (or comment the word “𝗔𝗣𝗣𝗟𝗬” here and I’ll DM you the application form) ✅ I’ll perform a detailed assessment, put together an individualized program based on where you’re currently at and where you want to get to (your goals), and then coach you through the process of getting there ----- #programdesign #painmanagement #chronicpain #fittips #fitnesstips

Daily habits like only crossing one leg over the other, or only carrying your baby on one hip can lead to postural imbalances. This can affect joint alignment, certain muscles overworking etc.
At Stephen Louw Biokineticist we do a full and comprehensive evaluation to determine your imbalances and compensation patterns and we supply you with the means to correct it.
"STOP CHASING PAIN" and address the root cause of your physical issues.

One shoulder higher. Forward head posture. Tilted hips. Tight muscles pulling your spine out of position. And over time… ⚠️ Neck pain ⚠️ Shoulder tension ⚠️ Back pain ⚠️ Hip pain ⚠️ Knee pain ⚠️ Foot pain Your body works as one chain. When one area shifts out of alignment, everything else compensates. That’s why stretching the painful area alone usually doesn’t fix it. If your body feels uneven, twisted, tight, or constantly compressed… Comment “SCOLIO” and I’ll show you the permanent solution.

Adolescent Development & Movement

During adolescence, the body grows and changes rapidly - which can affect coordination, strength and movement patterns.

Biokinetics helps young individuals develop proper movement mechanics, prevent injury and build a strong foundation for lifelong physical activity..

👉 Good movement habits start early:
https://biokineticssa.org.za/public-information/

"While each hamstring muscle works synergistically to perform movements around the hip and knee, they all have unique contributions to perform those movements."

Understanding these characteristics helps inform exercise selection for robust and holistic hamstring programming and rehab.

You can learn Selwyn's 3-step rehab model in our Academy by clicking the link below.

https://bit.ly/3SLGIAH

What Is Overtraining Syndrome? Overtraining syndrome is different than feeling sore after a big workout. It happens when you exercise too hard or too often and develop physical and mental symptoms.

Your muscles create force… But your tendons decide if you can use it. Most athletes get this wrong. They chase: * More load * More volume * More intensity But ignore the tissue that actually transfers force. 👉 Tendons. Tendons are: ⚡ Force transmitters 🌀 Energy storage systems 🛡️ Injury buffers They influence: * Speed * Power * Durability 🧠 THE TRUTH Tendons don’t need: ❌ Rest alone ❌ Random rehab ❌ Guesswork They need: ✅ The right load → progressed over time 🔑 THE 10 LAWS 1. Load drives adaptation 2. Capacity before intensity 3. Heavy load matters 4. Slow before fast 5. Pain is information 6. Progress the dose 7. Time builds tendons 8. Manage compression 9. Train elastic energy 10. Individualise everything ⚡ IN PRACTICE Progress like this: Isometrics → Eccentric → Heavy → Rate → Plyo → Speed Not: ❌ Jumping straight to high intensity 🚨 WHY IT MATTERS If tendons aren’t prepared: * Force can’t transfer efficiently * Performance drops * Injury risk increases 📌 FINAL TAKE Muscles create force. Tendons transfer it. Strong tendons are built — not rested. Save this. Share it. Apply it. ⸻ 🚀 Want the full system? The OFF-SZN Programme breaks performance down step-by-step. No guesswork. Just results. 📓 #tendon #physio #rehab #physiotherapy #injury

Introducing...'The Movement Formula'!

Movement is not one-size-fits-all. This week, we’re breaking down the three key ingredients that help your body move well: strength, mobility and control. When these come together, movement becomes more effective, more efficient and more supportive of your long-term health.

The Movement Formula #1: Strength
Strength gives your body the support it needs to handle daily life, recover from setbacks and stay independent. From lifting groceries to climbing stairs, strong muscles protect your joints and make movement easier. Biokineticists use safe, progressive exercise to build strength where your body needs it most.

👉 Follow the series and learn how biokinetics helps you move better:
https://biokineticssa.org.za/public-information/

Spiral pattern 📍