Joanita Smit Biokineticist

19/06/2026

Many sedentary individuals avoid exercise because they already feel tired. However, research consistently shows that regular physical activity can actually increase energy levels and reduce feelings of fatigue.

A study from the University of Georgia found that previously sedentary adults who participated in regular low-intensity exercise increased their energy levels by approximately 20% and reduced fatigue by as much as 65%.

Regular exercise helps your body become more efficient by:
- Improving cardiovascular fitness so your heart and lungs work less during daily activities
- Increasing blood flow and oxygen delivery to muscles and organs
- Improving sleep quality
- Enhancing mood through the release of endorphins and other neurotransmitters
- Improving blood sugar regulation, helping to prevent energy crashes
- Increasing muscular endurance, making everyday tasks feel easier

In simple terms, the fitter your body becomes, the less effort it takes to perform daily activities.

Spending long periods sitting can contribute to:
- Reduced cardiovascular fitness
- Muscle weakness
- Poor posture
- Weight gain
- Reduced energy expenditure
- Increased feelings of lethargy

Unfortunately, fatigue often creates a cycle:
- Feeling tired leads to less movement
- Less movement leads to reduced fitness
- Reduced fitness makes daily activities feel harder
- Daily activities require more effort
- Fatigue worsens

Exercise helps break this cycle.

Exercise can improve energy levels in almost everyone, but particularly in:
- Office workers
- Older adults
- Individuals carrying excess weight
- People with controlled chronic conditions
- Students and professionals experiencing mental fatigue
- Individuals who spend most of the day sitting

You don't need intense workouts. People may assume they need to run marathons or spend hours in the gym. The reality is that even simple activities can make a significant difference:
- Walking
- Swimming
- Cycling
- Light resistance training
- Gardening
- Stretching and mobility exercises
- Taking regular movement breaks throughout the day

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

12/06/2026

https://www.instagram.com/reel/DZeP-vpCTRM/?igsh=YTloa3UxOGswYnpo

10/06/2026

Cartilage is the smooth, slippery tissue that covers the ends of your bones where they meet to form a joint. It acts like a shock absorber and helps joints move smoothly with minimal friction. Unlike muscles, cartilage has no direct blood supply.

When you move:
- The joint compresses and releases
- Fluid is squeezed in and out of the cartilage
- Nutrients are delivered to cartilage cells
- Waste products are removed

Without regular movement, cartilage receives fewer nutrients and joint tissues can become stiff and less healthy over time.

This is one reason why many people notice that their joints feel stiff after sitting for long periods, and better after gentle movement and warming up.

Prolonged inactivity can contribute to:
- Reduced joint lubrication
- Increased stiffness
- Muscle weakness around the joint
- Reduced balance and coordination
- Loss of mobility and function

Strong muscles also help absorb forces that would otherwise be placed directly on the joint surfaces.

Everyone benefits, but movement is especially important for:
- Older adults
- Individuals who are overweight or obese
- People with osteoarthritis
- People with sedentary jobs
- Individuals recovering from injury or surgery
- Recreational and competitive athletes

You don't need intense exercise to improve joint health. Some of the best options include:
- Walking
- Cycling
- Swimming
- Resistance training
- Stretching
- Functional daily movement

The key is consistent, regular movement rather than occasional intense exercise.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

09/06/2026

We took the plunge, but let's keep the momentum going with donations, either physical or monetary towards this worthy cause.

05/06/2026

https://www.facebook.com/share/v/18r4ECDu33/

03/06/2026

02/06/2026

🔹 Joint Pain
Pain is felt deep within or around a joint such as the knee, hip, shoulder, ankle, or wrist.

Common Causes:
- Osteoarthritis
- Rheumatoid arthritis
- Ligament sprains
- Cartilage injuries (meniscus or labrum tears)
- Joint inflammation (arthritis)
- Joint instability or degeneration

Typical Symptoms:
- Deep aching pain
- Stiffness, especially after rest
- Swelling around the joint
- Clicking, locking, or giving way
- Pain during weight bearing or movement

Osteoarthritis affects approximately 10-15% of adults over 60 years old worldwide and is one of the leading causes of disability. In South Africa, arthritis and joint disorders become increasingly common with age and are particularly prevalent in:
- Adults over 50 years
- Women (especially after menopause)
- Individuals with obesity
- Previous injury sufferers
- People performing repetitive occupational tasks

🔹 Muscle Pain
Pain is felt within the muscle tissue itself and is often easier to pinpoint.

Common Causes:
- Muscle strains or tears
- Delayed-onset muscle soreness (DOMS) after exercise
- Overuse injuries
- Poor posture or repetitive movements
- Muscle cramping
- Stress and tension

Typical Symptoms:
- Tenderness when touching the muscle
- Tightness or cramping
- Pain when contracting or stretching the muscle
- Reduced strength
- Usually less swelling than joint injuries

Muscle strains account for approximately 10-55% of sports injuries, depending on the sport. Higher risk groups include:
- Runners
- Field sport athletes
- Gym goers
- Manual labourers
- Office workers with prolonged poor posture

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Key Differences
Joint Pain:
🦴 Deep, localized around a joint
🦴 Often associated with stiffness and swelling
🦴 May worsen after periods of inactivity

Muscle Pain:
💪 More superficial and easier to pinpoint
💪 Often worsens when the muscle is stretched or contracted
💪 Frequently follows exercise or overuse

Consider professional assessment if:
- Pain persists longer than 2-4 weeks
- Significant swelling develops
- The joint feels unstable
- Weakness is worsening
- Pain is limiting daily activities
- Symptoms are recurring

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

28/05/2026

Remember, tomorrow is slipper day! 😁

27/05/2026

Joanita Smit Biokineticist and Sage Pilates will participate in the global cold plunge for a special purpose. Read more. ☝️

26/05/2026

Three of the most common causes in runners and field sport athletes are:
- Shin splints
- Compartment syndrome
- Stress fractures

🔸️Shin Splints (Medial Tibial Stress Syndrome)

This is an irritation of the tissues along the inner border of the tibia (shin bone), usually from repetitive loading.

Prevalence:
- Accounts for up to 15-20% of running injuries
- Extremely common in: runners, soccer/rugby players, military recruits, dancers, and slightly more common in females.

Common causes:
- Sudden increase in training load
- Poor recovery
- Excessive pronation/flat feet
- Hard training surfaces
- Poor footwear
- Calf weakness/tightness

Symptoms:
- Diffuse ache along the inside of the shin
- Pain at start of exercise that may ease as you warm up
- Tenderness over a larger area of the tibia
- Mild swelling sometimes present
- Usually improves with rest

🔸️Chronic Exertional Compartment Syndrome (CECS)

This is a condition where pressure builds up inside the muscle compartments of the leg during exercise, reducing blood flow and irritating nerves/muscles.

Prevalence:
- Less common than shin splints
- Seen most often in distance runners, field sport athletes, military populations
- Most common in young active adults under 30

Common causes:
- Repetitive exercise
- Muscle swelling within tight fascia
- High volume running

Symptoms:
- Tightness/cramping during exercise
- Burning or pressure sensation
- Numbness or tingling
- Weakness or “foot slap” sensation
- Symptoms come on predictably during activity
- Symptoms usually settle relatively quickly after stopping exercise

🔸️ Tibial Stress Fracture

A small crack in the bone caused by repetitive overload exceeding the bone’s ability to recover.

Prevalence:
- Makes up approximately 10-20% of sports medicine injuries
- Common in: runners, dancers, military recruits, jumping and cutting sports

More common in:
- Females
- Athletes with low energy availability
- Individuals with low bone density

Common causes:
- Rapid increase in training
- Poor recovery
- Nutritional deficits
- Repetitive impact loading
- Biomechanical issues

Symptoms:
- Localised sharp pain
- Pain in one very specific spot on the bone
- Pain worsens with impact activity
- Pain may persist even at rest in more severe cases
- Unlike shin splints, stress fracture pain typically becomes progressively worse

🔸️Key Differences

Shin Splints:
- Broad ache
- Usually improves as warmed up
- Tissue irritation

Compartment Syndrome:
- Tight pressure/cramping
- Comes on predictably with exercise
- Pressure problem

Stress Fracture:
- Sharp localized pain
- Worsens progressively
- Bone injury

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living and sport.