Movement
Movement Is the Medicine for Arthritis, Not Rest
Key Takeaways Movement is first-line care for knee and hip osteoarthritis, while rest tends to ease symptoms briefly and let the joint stiffen and weaken. Cutting back sets off a spiral of weaker muscles, more stiffness, a more sensitive pain system and added weight through the joint. Some discomfort during activity can be safe, and…
See MoreHow to Increase Bone Density: Why Bones Need Load, Not Just Calcium
Key Takeaways Calcium is the material bone is built from, not the signal that builds it. Supplements mainly reduce fracture risk in people who are deficient, per the 2024 RACGP and Healthy Bones Australia guideline. Mechanical load is the trigger for bone formation. Cells inside bone detect strain and respond by lowering sclerostin, a brake…
See MoreBalance Exercises for Older Adults: Cutting Falls Risk in Your 60s, 70s and 80s
Key Takeaways Balance is a skill your body can rebuild at any age because the systems behind steadiness respond to regular, graded practice. Programs that challenge balance and add leg and hip strength have the strongest evidence for cutting falls, more so than walking or general activity on its own. Dose decides the result, so…
See MoreReturn to Sport at 50+: Keep Running, Lifting and Playing Without Breaking Down
Key Takeaways After about 50, muscle, tendon and recovery capacity change, so the training that once felt easy now needs a smarter, more gradual approach. Most breakdowns come from sudden jumps in load, skipping strength work and pushing through pain, all of which you can manage. Keeping weekly increases modest, adding two strength sessions and…
See MoreMovement is medicine for knee pain
Any pain in our bodies can make us feel like stopping movements that hurt. It seems logical to stop doing something that hurts but this isn’t always the answer, particularly for knee pain. This may sound counterintuitive but to understand that saying ‘movement is medicine’, we need to start with what movement does for our…
See MoreBreaking the Cycle of Recurring Injuries [Part 2]
Injuries are no fun. The pain is genuinely draining. But the same injury or pain coming back again and again after you thought you had dealt with it? That takes the cake… In part 1 or this article we discussed the first 3 steps to break the cycle of recurrent injuries. Awareness and applying a…
See MorePlantar Fasciitis – Functional not Structural
In our series about breaking the cycle of recurring injuries, I outlined the difference between Structural and Functional issues. Thankfully, although plantar fasciitis can be incredibly painful, it is an injury that falls into the functional category which means it can be addressed if you improve the way you move. What is Plantar Fasciitis? Plantar…
See MoreBreaking the Cycle of Recurring Injuries [Part 1]
Do you have a pain or injury that just keeps coming back? That’s been on and off for so long that you now just think of it as part of your life? Initially perhaps you thought that you might be able to shake it off quickly and get back to your normal routine, a quick…
See MoreExperiencing Hip Pain When Sitting: What Should l Do?
Experiencing Hip Pain When Sitting: What Should l Do? With so much of our lives spent sitting down at work, mealtimes and during our relaxation hours, experiencing constant hip pain when sitting can be debilitating, and really affect your quality of life. Fortunately, you don’t have to put up with this pain long term. Most…
See MoreWhy you are Always Stiff, Tired and Sore
If you have been following along, you will know that mobility is incredibly important for optimal health and performance. However, you will also know that it is poorly understood. Today I want to talk about why mobility is a function of our daily lives and the activities we do, along with why we must train…
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