How to Stay Active With Physiotherapy
The idea that an active life is only for the young is a common misconception that many people hold. As we age, aches and pains often lead us to believe that scaling back our activity is a necessary part of the ageing process.
However, this article aims to challenge that notion, showing how physiotherapy may help individuals of all ages, including older adults and those with chronic conditions, to stay active. Let’s explore how professional guidance can help with pain management and boost self-confidence, allowing you to continue participating in various activities, from daily tasks to events like the Great Eastern Women’s Run.
What Are Common Age-related Concerns?
As the body ages, it undergoes several changes that can affect mobility and comfort. These changes, while common, don’t have to define an individual’s later years. Understanding them is the first step toward proactive management. For instance:
- Joint stiffness and arthritis: Conditions like osteoarthritis[1] may cause persistent joint pain and stiffness, particularly in the knees and hips, making movement potentially difficult.
- Muscle mass and strength decline: A natural process known as sarcopenia[2] can lead to a gradual loss of muscle mass, affecting strength, balance, and the ability to perform daily tasks.
- Decreased bone density: Osteoporosis[3], or a reduction in bone density, may increase the risk of fractures, making it advisable to engage in safe, bone-strengthening exercises.
- Reduced balance and increased risk of falls: Changes in the vestibular system and muscle strength[4] can affect balance, making individuals more susceptible to falls.
- Chronic pain issues: Persistent conditions like chronic back pain can be debilitating[5], often leading to a sedentary lifestyle, which may compound the problem.
These changes can make it difficult to know how to stay active safely. However, physiotherapy may offer a practical and helpful alternative to address these concerns head-on.
Physiotherapy: A Proactive Tool for an Active Lifestyle
Rather than a last resort for when you’re in pain, consider physiotherapy as a tool to help improve your physical well-being. Here’s how regular physiotherapy sessions may help address age-related changes and support your overall well-being:
- Maintaining joint health and mobility: Physiotherapists may use targeted exercises and manual therapy to improve joint flexibility and function, counteracting the stiffness caused by conditions like arthritis.
- Building and preserving muscle strength: Through tailored exercise programmes, physiotherapy can help build and improve muscle mass, which supports your joints and enhances overall function.
- Improving balance and reducing fall risk: By focusing on proprioception and balance training, a physiotherapist can help improve your stability, giving you the confidence to move safely.
- Managing and reducing chronic pain: Health professionals may recommend physiotherapy for pain management, using a combination of approaches to manage discomfort and help you stay active. This is a crucial step for anyone dealing with persistent issues like chronic back pain.
With the right professional guidance, you can shift your mindset from avoiding pain to actively pursuing a healthy lifestyle.
Recommended Programmes for Active Ageing
A one-size-fits-all approach to fitness can be risky, especially for older adults or those with pre-existing conditions. This is where a tailored physiotherapy programme comes in. It’s designed based on your specific needs and goals, ensuring that every movement is safe and helpful.
- Low-Impact Exercise: The programme may include water-based therapy, gentle strengthening, and stretching. These exercises help to build strength and mobility without placing excessive stress on the joints.
- Balance and Proprioception Training: These physio exercises are recommended to help improve stability and confidence in movement.
- Pain Management: A physiotherapist may use manual therapy and other modalities to address chronic pain associated with conditions such as arthritis.
- Functional Training: The physio programme may include exercises that mimic daily life activities, such as getting up from a chair, lifting objects, and climbing stairs. This focus on function may help address knee pain or lower back pain.
From Joint Pain to the Finish Line
With the right exercise guidance from professional physiotherapists, an active lifestyle and participation in events are achievable for individuals of all ages and physical conditions. After all, most individuals return to their sport after a dedicated rehabilitation plan, even when a knee injury or persistent back pain led them to believe their running days are over.
With a physiotherapist’s help, individuals with chronic hip or back issues can safely train for a 5KM or 10KM, such as those available at the Great Eastern Women’s Run, proving that an active life is always within reach. By focusing on physio for lower back pain or even physiotherapy for knee injury, for example, you can build the strength and resilience needed for a pain-free run.
Physiotherapy: Your Lifelong Partner in Health
As physiotherapy can help you to live actively and independently as you age, it shouldn’t be an alternative to injury management. It provides the tools, knowledge, and confidence to safely push your boundaries, whether you’re aiming to train for a race or simply want to move through your day with minimal pain. Consider a thorough assessment at a physiotherapy centre in Singapore for a recommended plan for an active life.
References
- Sen, R., & Hurley, J. A. (2023, February 20). Osteoarthritis. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK482326/
- Sayer, A. A., & Cruz-Jentoft, A. (2022). Sarcopenia definition, diagnosis and treatment: consensus is growing. Age And Ageing, 51(10). https://doi.org/10.1093/ageing/afac220
- Porter, J. L., & Varacallo, M. A. (2023, August 4). Osteoporosis. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK441901/
- Yoshida, K., An, Q., Yozu, A., Chiba, R., Takakusaki, K., Yamakawa, H., Tamura, Y., Yamashita, A., & Asama, H. (2019c). Visual and vestibular inputs affect muscle synergies responsible for body extension and stabilization in Sit-to-Stand motion. Frontiers in Neuroscience, 12. https://doi.org/10.3389/fnins.2018.01042
- Mathew, J., Singh, S. B., Garis, S., & Diwan, A. D. (2013). Backing up the stories: The psychological and social costs of chronic low-back pain. The International Journal of Spine Surgery, 7(1), e29–e38. https://doi.org/10.1016/j.ijsp.2013.02.001
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Meet Our Physiotherapist
This article is written by Ng Hong Kai, our Clinic Director and Chief Physiotherapist
Clinic Director and Chief Physiotherapist
- Master of Clinical Physiotherapy (Musculoskeletal), Curtin University (Australia)
- Master of Physiotherapy, University of Sydney (Australia)
- Bachelor of Applied Science (Exercise & Sports Science), University of Sydney (Australia)
- Member of Australian College of Physiotherapists and Australian Physiotherapy Association
- Full registration with Allied Health Professions Council, Singapore, and Australian Health Practitioner Regulation Agency
- GEMt Certified Dry Needling Practitioner
Hong Kai has been practising musculoskeletal physiotherapy for more than a decade. He is the first Singaporean to achieve dual credentials as both an APA Titled Musculoskeletal Physiotherapist and a tertiary trained Exercise Scientist.
Hong Kai's broad and extensive skillset allows him to create solutions that are simple, effective and tailored to a client’s musculoskeletal needs. His beliefs in continuing education and self improvement led him to complete his Masters in Clinical Physiotherapy (Musculoskeletal), where he had a chance to participate in formal research into knee osteoarthritis under the supervision of world renowned researcher and physiotherapist Prof Peter 0′ Sullivan.
Hong Kai has experience treating a variety of musculoskeletal conditions, with a specific focus on addressing lower back, neck, shoulder and knee pain.