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Cindy

@cindynel_physio

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Physiotherapist. Email: [email protected]
WhatsApp: 0824621910

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Comrades Send off for the @strengthlabsa team. by @cindynel_physio

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a year ago

Recently we took care of Lebo Mothiba when he was on break from the European season. We spend time addressing things that he doesn’t get time to work in during the season. by @cindynel_physio

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2 years ago

06 January
When we rehab an area, we have to do almost like a risk/reward analysis. Evidence has shown that in most cases immobilising an area for prolonged time is not beneficial. So we want to start moving early. But, we have to be careful to not disrupt the healing tissue. So for instance with a simple ankle sprain, we can start moving up/down and outward quite early. All of this within limits of pain, but we will protect moving inwards as that can disrupt the healing of the ligaments on the outside.
In my case, we have been respecting the ligaments as it was “most damaged”, but the bony injury (which appeared to be “stable”) has shown itself to be more problematic. So, we had to change the strategy.

Rehab is the therefore a very dynamic process and no two patients with the same injury will respond the same. Communication is very important. If you don’t tell your physio what you are feeling, they cannot design the most appropriate rehabilitation strategy for you. Things might also change. I had planned to start running at 6 weeks (TODAY!) which is the time most tissue takes to heal. But because of the pain over the bone, stiffness of the joint and general weakness around the ankle, that plan had to be amended. by @cindynel_physio

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3 years ago

Almost 6 weeks post ankle ligament tear. Rehab very seldomly follow a nice smooth trajectory, and this ankle injury has been very challenging. 2 weeks ago, it flared up- pain and swelling. My long distance physio @nadia_clenzos and I decided to go back into the boot for the full 6 weeks to respect the bony injury. In rehab, we respect the most “severe” injury and in my case the bone bruising seems to be restricting my progression. It’s been tough the last 2 weeks. I’ve regressed with my balance and proprioception- this is normal with pain and swelling in a joint.
I had a physio session which I found to be quite disappointing (won’t elaborate on that 🤦🏽‍♀️). So I’m quite keen to get back to Joburg to see my in person physio @mrs_teresa_v .
🤞🏾 to be running by month end by @cindynel_physio

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3 years ago

The ankle has been a bit achey for the last 2 days. Could be because: I came out of the boot, I started rehabilitation quite abruptly-from doing nothing for 3 weeks to rehab every day, walked on the beach the other day with no support. This all just means that I overloaded the injury.

I’d advise a patient to : wean out of the boot (don’t just go from fully supported to brace full time), to obviously start with the rehab day 10 and gradually increase, do not walk on unstable surfaces without support 😒

The plan for the next 48h is to go back into the boot, just to give it a bit of a break, all anti inflammatory modalities and to back of the rehab. I’d tell a patient to do nothing for at least 24h.
Obviously I’m not going to do that 😂😂😂. I’m going to do intrinsic foot muscle strengthening (foot core), glutes med with the brace on (pelvic stability) and some upper body strength with bands (my little local gym is closed for 3 days so have to get creative).
Hopefully it settles and I can go back to the rehab. I am supposed to progress the program next week ( thanks @nadia_clenzos for the program) but will stay with the current for a couple of days to see how the ankle responds. by @cindynel_physio

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3 years ago

Ankle update:
I am still wearing the moonboot when I’m out and on my feet for long. The rest of the time I’m in the brace. Full disclaimer: the rehab has been non- existent because life has shown me flames. But I am highly motivated to not mess this process up. So daily rehab, going to start doing cardio and some upper body strengthening. by @cindynel_physio

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3 years ago

Day 11 post ankle ligament tear.
Rehabilitation currently is painfree ankle movement, foot stability (foot core exercise), early phase balance and proprioception.
I have not tolerated sleeping with the moonboot (🤦🏽‍♀️). Will get a brace today for sleeping and cardio (cycling and elliptical).
It’s been an interesting journey and no I’m not 100% listening to my physio (I am a typical patient).

Ask me anything about ankle ligament tears, my own experience or injuries in general. by @cindynel_physio

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3 years ago

Concussions are often under-diagnosed and managed inappropriately. Important to note is that not only sports people get concussed, but it also occurs in the general population. The latest evidence favour early low grade exercise.
Always consult a trained medical professional when suspecting a concussion and/or when attempting exercise when diagnosed with a concussion. by @cindynel_physio

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3 years ago

We are back at the office after a short break. by @cindynel_physio

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3 years ago

The St John’s High Performance Summit by @cindynel_physio

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4 years ago

Things are up and running in the new rooms and we are already seeing patients. Catching up with some admin while I wait for the next appointment. taken in Central Square Sandton by @cindynel_physio

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4 years ago

#newbeginnings by @cindynel_physio

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4 years ago