My mission – to improve and aid in pain free movement, and allow individuals to achieve maximum levels of function in sports, and everyday lifestyle.

MY SERVICES

Dry Needling

Kinesio Strapping

Massage Therapy

Sinus/Lung Treatments

ABOUT

ME

I am a highly trained and motivated physiotherapist, who believes in hands on physiotherapy.

I qualified with a B. Physiotherapy degree in 2002. I completed my post training specializing in Sports and Manipulative Therapy.   I found my passion in sports medicine and exercise science and have gained valuable experience across a range of professional sporting environments. Starting out with rugby players and thereafter covering a full spectrum of sportsmen from swimmers, cyclists, runners and triathletes, focusing on rehabilitation and injury prevention.

I am contracted to medical aid and can submit an eClaim to your medical aid electronically. Payments can also be made using cash.

FREQUENTLY ASKED QUESTIONS

What is a muscle strain?

Unlike a sprain, which is the stretching or tearing of a ligament, usually in the ankle, a strain in the stretching of a muscle or tendon. Most strains happen in the lower back and hamstring muscles in the back of the thigh.

Can I avoid sports injuries?
It’s best to warm up your muscles with gentle exercise, like walking, for about 10-15 minutes. Keep yourself hydrated by drinking water before, during and after exercise or playing sports. It’s also important to cool down after activity

 

How can I stretch my upper body?
You can stretch your arms by extending them upward, your palms facing out and your fingers interlaced. Then slowly push your arms up and out. Hold the stretch for 20 seconds and repeat. Do side stretches by standing with your arms over your head, place the elbow of your left arm in your right hand and slowly bend toward your right side. Hold for 20 seconds. Then switch sides, holding your right arm in your left hand, and repeat stretch for 20 seconds.

 

How to make and use an ice pack.

If you’ve ever had a sports injury then you’re probably familiar with R.I.C.E. therapy:

  • Rest – stop using the injured part of your body
  • Ice – the area to reduce swelling, relieve pain and speed healing
  • Compression – if possible wrap the injured area with an elastic bandage (Ace bandage)
  • Elevation – while you are resting, keep your injury above the level of your heart. For example, if you have a sprained ankle, you want to rest it by lying down and propping your foot up to a level that is higher than your heart. Just sitting with your foot dangling is not as helpful for reducing swelling.

For the first 24 to 48 hours after an injury, which also includes surgery—your body doesn’t know whether your surgery is an accident or on purpose—you want to apply ice to the injured area. Usually, you can apply both compression and ice at the same time by wrapping the ice bag inside the elastic bandage. However, you don’t want to put the ice directly against the skin. Put a wash cloth between the ice bag and your skin before you wrap the bandage. Your doctor or physical therapist will usually tell you how long to keep the ice on the area and how often to use ice. It’s not uncommon to ice as often as every hour for the first 24-48 hours, leaving the ice on for 20 minutes at a time. There is no advantage to leaving the ice on longer than 20 minutes, the healing effects go away after about 20 minutes.

By numbing the area with ice, you can reduce or get rid of pain. Again, 20 minutes should do the trick. Ice bags are great for numbing episiotomy stitches.

You should also use ice after exercise or physical therapy while your injury is healing. Don’t use ice before exercise or physical therapy, as this slows down the blood flow and can cause further injury. Use heat to warm the muscles, ligaments, and tendons before exercise or PT so they can stretch without injury.

FEEL FREE TO GET IN TOUCH

Telephone Number: 011 888 4818  |  Cellphone Number: 082 387 9398  |  Email Address: lizanne@physio-in-motion.co.za

Physical Address: 2 Hans Schoeman Street, Malanshof, Randburg, Jhb  |  Practice Hours: Monday to Friday 8:30 to 17:00pm

After hours and weekend emergency treatments can be arranged by special appointment. Practice Number: 0147656

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