Move & Thrive with Dr Siya_K

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Training doesn’t make you better, recovery does. In this episode, I unpacks the science and reality behind recovery in sport. From ice baths and stretching to sleep, nutrition, and mental recovery. This episode separates evidence from tradition and hype. Learn which recovery strategies actually work, why one size never fits all, and how to design a recovery plan that supports performance, reduces injury risk, and sustains long‑term athletic success. Whether you’re an athlete, coach, or clinician, this is a must‑listen for anyone serious about performing better by recovering smarter.

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In this inspiring episode, I have a conversation with Steve and Thembi Mashabane, a married couple passionate about running, health, and doing life together. From how their fitness journey began to preparing for their second Comrades Marathon, they share the realities, challenges, and rewards of pursuing an active lifestyle as a couple.
We explore how running has strengthened not only their bodies, but also their relationship, discipline, family life, and personal growth. Steve and Thembi open up about balancing training with work and family responsibilities, supporting each other through demanding seasons, and staying committed to their goals together.
Whether you are a runner, a couple looking to become more active, or someone searching for motivation to start your own wellness journey, this conversation will encourage you to take the first step and discover the power of growing stronger together.

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Training for the Comrades Marathon is hard, but training when life is already full is even harder. In this episode, I share six practical ways I stay consistent while juggling work, family, church, and fatigue. No perfect weeks, no guilt, no overcompensation - just real-life strategies that actually work. If your training keeps colliding with real life, this episode is for you.

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Heel pain isn’t just an inconvenience; it can quietly derail performance. In this episode, we unpack plantar fasciitis in sport, moving beyond the label to understand the real drivers behind the pain. From biomechanics and training errors to footwear and recovery, we connect the dots between load, movement, and injury. Most importantly, we explore practical strategies to help athletes move from pain back to peak performance.

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This episode breaks down Iliotibial Band Syndrome (ITBS), one of the most common causes of lateral knee pain in runners, cyclists, and endurance athletes.
Join us as we explore why it happens, how to prevent it, and the most effective, evidence-based strategies for treatment and rehabilitation. Featuring guest Neo Molefe, a 3rd year Physiotherapy student at Wits University, hybrid athlete, and community builder - bringing practical insights to help you train smarter, stay injury-free, and perform at your best.