Elsie Scott Biokineticist

23/09/2026

Bring on Spring! 🌼 Seasonal shifts are a great time to reconnect with how your body moves. To ease stiffness from chilly mornings, use a simple active warm-up to loosen your joints and wake up your muscles before getting active. Easing back into outdoor movement and staying hydrated will help keep you mobile and injury-free as the weather warms up. Want to find a Biokineticist? For more info or for a referral, see 💻 biokineticssa.org.za

🏃🏽‍♀️ Here is how a Biokineticist can help:

🎯 INDIVIDUALIZED ASSESSMENTS
Evaluating your joint mobility, flexibility, and muscle imbalances to spot injury risks before you step up your activity.

🏋️‍♂️ CUSTOM MOVEMENT PLANS
Designing targeted, dynamic warm-up routines tailored to your specific sport, hobby, or daily routine.

🩹 SAFE PROGRESSION
Guiding you back into exercise safely if you are recovering from an injury, managing a chronic condition, or took a break over winter.

23/09/2026

17/09/2026

The best way to keep your baby healthy is to keep yourself healthy.

🤰 🏃‍♀️ Pregnancy and Exercise
Exercise during pregnancy can offer a multitude of benefits:
1️⃣ Boosted Mood: Regular physical activity can help alleviate mood swings and reduce stress, promoting emotional well-being.
2️⃣ Increased Energy: Staying active can combat pregnancy fatigue and help you maintain higher energy levels.
3️⃣ Improved Sleep: Exercise can aid in better sleep quality, which can be challenging during pregnancy.
4️⃣ Reduced Pregnancy Discomfort: Gentle exercises like prenatal yoga or swimming can alleviate common pregnancy discomforts such as back pain and swelling.
5️⃣ Enhanced Strength and Endurance: Building and maintaining muscle strength can prepare your body for the physical demands of labour and childbirth.
6️⃣ Faster Postpartum Recovery: Regular exercise can contribute to a smoother postpartum recovery and help you regain your fitness faster.

❗The information provided is for general knowledge and should not be considered a substitute for professional advice. Consult with the biokineticist directly or seek guidance from a qualified healthcare professional for personalized and accurate information. Reliance on this information is at your own risk, and we disclaim any liability for the consequences arising from its use.

16/09/2026

Did you know your physical health depends on far more than just your workout routine? 🏃‍♀️

Sleep, stress, nutrition, and screen time all directly impact your heart health and recovery. A comprehensive Old Mutual Fitness Assessment measures these daily habits together to give you a complete picture of your physical well-being.

Find an accredited Biokineticist to book your assessment. For more info, see biokineticssa.org.za

15/09/2026

Runner’s Knee is a common knee injury used to describe a combination of conditions that leads to pain around the front of the knee. 🦵 Although it is called runner’s knee, other activities like walking, cycling, or jumping can lead to this condition as well.

Two of the most common conditions related to Runner’s knee:
1️⃣ Iliotibial Band Friction Syndrome
2️⃣ Patellofemoral Pain Syndrome

🔬Fun fact: The underlying source of pain may not be the ITB itself, but the muscular attachment.

Stay tuned to see the risk factors, some exercises, and tips for each recovery phase.

❗️The information provided on injuries is for general purposes only and should not be considered as medical advice. Consult with a qualified healthcare professional for personalized guidance. Reliance on this information is at your own risk, and we are not liable for any consequences arising from its use.

14/09/2026

Myth Monday #8

Myth: Back Pain Means You Should Avoid Movement

When your back hurts, staying still can feel like the safest option. But for most people living with persistent back pain, avoiding movement can actually make things harder.

Too much inactivity can contribute to stiffness, reduced strength, loss of confidence, and increased fear of movement.

The goal isn't to push through pain or do everything at once. It's about finding a manageable starting point and gradually building from there.

Whether it's a short walk, gentle exercises, or getting back to everyday activities, every bit of movement counts.

Your back is stronger and more adaptable than you may think.

14/09/2026

Struggling to manage your weight safely? Structured weight management isn't just about exercising more—it's about understanding your metabolism, biometrics, and functional fitness. 🧬

Through accredited Medscheme and Sasolmed programs, a registered Biokineticist can guide you through tailored group exercise and health tracking to safely lower your risk for diabetes and heart disease.

📍 Find an accredited Biokineticist near you – contact us at biokineticssa.org.za

14/09/2026

| PAIN Collective | Central Sensitization: When the Pain Alarm Gets Turned Up | 🚨

Ever wondered why pain can sometimes continue long after an injury has healed?

Central sensitization occurs when the brain and spinal cord become increasingly sensitive to signals from the body—almost like the nervous system's pain volume has been turned up. 🔊

This can mean that pain:
➡ Persists beyond the expected healing period
➡ Spreads beyond the original area
➡ Feels much stronger than you might expect
➡Can even be triggered by sensations that wouldn't normally be painful, such as light touch or gentle movement

Importantly, this doesn't mean the pain is imaginary or "all in your head." The experience is real—the nervous system has simply become more sensitive and protective.

Understanding how the nervous system contributes to persistent pain can be an important part of understanding your pain and finding appropriate ways to manage it.

10/09/2026

🤓 What is the Infraspinatus Muscle? The infraspinatus is a triangular-shaped muscle that resides in your shoulder, just beneath the spine of the scapula (shoulder blade). It's one of the four rotator cuff muscles, along with the supraspinatus, teres minor, and subscapularis.

💪 Functions:
1️⃣ External Rotation: The primary role of the infraspinatus is to perform external rotation of your arm. When this muscle contracts, it helps rotate your upper arm bone (humerus) outward, away from your body. This action is crucial for various daily activities like opening a door, throwing a ball, or reaching for objects.
2️⃣ Shoulder Stability: The infraspinatus also contributes to the stability of your shoulder joint. It assists in holding the head of the humerus securely within the shallow socket of the scapula (glenoid cavity), preventing dislocation and ensuring smooth shoulder movements.
3️⃣ Arm Abduction Assistance: While its primary function is external rotation, the infraspinatus also lends a hand in arm abduction (raising your arm to the side). It works in conjunction with other muscles to help lift your arm away from your body.

🚴‍♀️ Everyday Applications: From turning a steering wheel to swinging a tennis racket, the infraspinatus muscle is actively engaged in numerous daily activities, allowing you to move your arm with precision and control.

🏋️ Fitness Focus: Fitness enthusiasts often target the infraspinatus muscle during workouts to enhance shoulder stability and external rotation strength. Exercises like resistance band external rotations or dumbbell lateral raises can help strengthen this muscle.

❗️The muscle information provided is for general purposes only and not a substitute for professional advice. Consult a healthcare professional for personalized guidance. Reliance on this information is at your own risk, and we disclaim any liability for consequences.

08/09/2026

Balance isn’t just for athletes—it's for everyone! ⚖️✨ Simple moves like standing on one leg improve stability, coordination, and help prevent falls, especially as we age. Stay steady, stay strong! 💪👟

❗This information is for educational purposes only and should not be construed as medical advice. Always consult a qualified healthcare professional for personalized guidance.