tmbios

Biokineticist with a passion to heal athletes & individuals from all walks of life! 🧬Sports & Orthopaedic Rehab 🦵🏽Rapid Recovery 🙇🏽‍♀️Sports Massage

[tmbios @tmbios]

🔌Today’s video covers an example of a few things you can do to get moving to ensure you stay as injury-free as possible.

#warmup #injuryprevention #performancetraining #trainsmart

[tmbios @tmbios]

@Mveza9 Perfect! And hopefully it then becomes habit 💪🏾

[tmbios @tmbios]

Foam rolling isn’t just recovery - it’s performance prep. It helps reduce muscle stiffness, improve mobility and keep your body moving the way it should. 5 minutes today = better training tomorrow.
#RecoveryMatters #FoamRolling #InjuryPrevention #MoveBetter #AthleteCare

[tmbios @tmbios]

Small, consistent steps = better long-term knee health.
Save this if you’re working through knee pain or supporting an athlete who is.

#MeniscusRehab #KneeHealth #Biokinetics #AthleteRecovery #InjuryPrevention

[tmbios @tmbios]

⚡️Your meniscus is the shock-absorber of your knee and when it’s irritated or injured, every step, jump and change of direction can feel different.

The goal of rehab?
💪🏾 Restore stability
🔄 Improve control
🦵🏾Improve control
🏃🏽‍♀️Slowly return to impact and sport-related movement

[tmbios @tmbios]

📮 Today’s post gives the differences to look out for to help establish whether one has an injury or a niggle.

🔋It is generally advised to consult for a proper assessment to be safe & for a guided way forward through intervention when experiencing any of the signs or symptoms

[tmbios @tmbios]

Niggle vs injury, what’s the difference? #Injury #Niggle #injuryprevention #healthandwellness #exerciseismedicine #tmbios

[tmbios @tmbios]

🔌 This post looks at a few exercises that can be used for strengthening the calf muscles once the pain has subsided. It is always recommended that one should consult the necessary practitioner if you suspect that you have a more serious strain or tear for proper diagnosis.

[tmbios @tmbios]

🚨 A calf strain occurs as a result of the calf muscle getting a higher than usual load, pull or stretch during activity. This can lead to weakened calf muscles causing you to limp or change your gait when walking as well as a limited range of motion in the ankle.

[tmbios @tmbios]

📌 The length of time that one is out for can be directly affected by what you do in the early stages & how you build up from there. A common mistake made is to only rest, stretch & ice for long before getting into rehab & strengthening. Complete rest can delay recovery time.

[tmbios @tmbios]

#QuadStrength #KneeStrength #RunnersStrength #Conditioning #PhysicalTherapy #TMBios #SportsIsMedicine #HealthAndWellness #InjuryPrevention

[tmbios @tmbios]

💡Did you know that it is advised that you stop your strength training 10-14 days before race day to allow adequate recovery?

🦿With 20 days left to do so before Comrades marathon, the question on most people’s minds is whether or not their knees & quads will be strong enough.

[tmbios @tmbios]

Today’s video covers a few exercises that you can use as a guide as we continue to countdown and work towards to the big C!

🚨 It is always recommended that one should consult the necessary practitioner if you suspect that you have any injury for proper and accurate diagnosis.

[tmbios @tmbios]

📌 This muscles stability can happen through recruiting the hips as dynamic stabilisers to allow the coordination and strength of the glute medius to come into play and less compensation from other muscles. #GluteMedius #HipStability #PhysicalTherapy #TMBios #SportsIsMedicine

[tmbios @tmbios]

🍑 The gluteus medius is 1 of 3 glute muscles & a prime mover in hip joint abduction. It stabilises the pelvis in activities such as walking, running, & thus important muscle to train.

🚨 A sign that your glute medius needs work is when your hip drops when standing on one leg.

[tmbios @tmbios]

#TBT to working with these two young and talented football stars from @escafootball the other day. Strength & conditioning is an important part of any athletes development, performance & injury prevention. The future looks very bright! #Strengthandconditioning #FootballStrength

[tmbios @tmbios]

🫁 This post looks at what EIA is about and things to look out for. It is always recommended that one should consult the necessary practitioner should you suspect that you have any of the above systems for proper and accurate diagnosis.

#ExerciseInducedAsthma #SignsAndSymptoms

[tmbios @tmbios]

🚑 Exercise is an important form of physical activity that enhances your quality of life when done regularly but in some, asthma-like symptoms or episodes are experienced once they begin their session.

[tmbios @tmbios]

🚨 EIA is controllable and those who have it should not stop being physically active as exercise is known to improve lung function which would in turn help with any form of asthma under the correct guidelines.

[tmbios @tmbios]

Congratulations to all TMBio’s athletes for lining up and braving the ultimate human race, you are all such special beings and should be proud of yourselves. You came, you ran, you conquered 🙌🏾👏🏾🤩
#Comrades2024 #TMBios #Athletes #UltraRunners #HealthAndWellness #InjuryPrevention

[tmbios @tmbios]

#TBT: What a journey it has been! From walking into the practice with niggles, pains and injuries, to the countless sessions to get them ready for this one moment last week Sunday. Thank you for trusting us to get you there even when things seemed uncertain.