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Balance Awareness Week 2018

Posted on 19th September 2018 by

This week is Balance Awareness Week, a week to raise the awareness of the conditions that can affect Balance Awareness Week 2018 one’s balance and the importance of something we all too often take for granted.

Close your eyes and stand on one foot. It’s hard right? Now imagine having that same disoriented feeling on two feet, and with your eyes open. Balance is something most of us take for granted. It’s automatically hardwired into our bodies at birth, evolving and adapting as we grow and age. While basic balance is innate, some of us are able to perfect or even master our balance through exercise and practice. We don’t often think about our balance—until of course, we lose it.

There are many different reasons why balance can be a struggle. Some are linked to our vestibular system or inner ear, some can be neurological in origin, affecting our brain and nervous system.

The key reason for loss of balance we see here at goPhysio is ageing. As we age, we often experience a loss of strength and flexibility and a decline in our ability to balance as well. All too often, these are seen as an inevitable part of ageing, but this doesn’t have to be the case.

Balance is something you can train and improve.

Just like muscle strength and flexibility, you can and improve train your balance.

By improving balance, you will:

  • Reduce your risk of falling as you get older
  • Stay independent for longer
  • Keep enjoying being social and active

How can you improve your balance?

  • Do some regular exercises to train and challenge your balance safely. These can include standing on 1 leg, going up and down onto your tip toes, standing and closing your eyes, walking a ‘tightrope’ – please get in touch if you’d like more information about some great balance exercises.
  • Get out and about and keep mobile, walk on a variety of surfaces and terrains to challenge you!
  • Try some regular exercise classes with export support and guidance – our Pilates Classes and Active Ageing Classes are perfect.

Read More 

Keeping Active As We Age

Active Ageing Exercise Classes in Chandlers Ford

Why lean muscle mass is so important

Fall Proof – Exercises for older people

 

 


Productive healthy ageing and MSK health

Posted on 9th January 2018 by

Last month, Public Health England published new guidance, entitled Productive healthy ageing and musculoskeletal (MSK) health.

Over the last few decades, life expectancy has been steadily increasing, with the ONS estimating that by 2041, there will be an 3.2 million people aged 85 years and older in the UK.

The report highlights that older people have an abundance of skills, knowledge and experiences that benefits the wider community greatly, however, the opportunity to utilise these resources is dependent on good health as we age.

Challenge the view that retirement is about sitting more and moving less.

As life expectancy rises, we must promote the concept of productive healthy ageing. This involves many pillars including; financial security, resilience, social activities and physical health.

Productive healthy ageing

Physical Health 

MSK conditions are problems of the bones, joints, muscles and spine, and are a common cause of severe long term pain and physical disability. There are 3 groups of MSK conditions:

  • inflammatory conditions, for example rheumatoid arthritis
  • conditions of MSK pain, for example osteoarthritis, back pain
  • osteoporosis and fragility fractures, for example fracture after fall from standing height

The older a person is, the more likely they are to experience chronic diseases and disabilities such as poor MSK health.

MSK conditions have a massive impact on society.

  • Lower back and neck pain were the leading causes of disability in England from 1990 to 2016.
  • Estimated levels of MSK conditions in England for 2012 also found that 18% and 11% of people aged 45 years and above have knee and hip osteoarthritis, respectively.
  • An estimated 17% of all ages have back pain.
  • Fractures, which are often a consequence of falls, are one of the most serious MSK problems seen in the older population.

There are many risk factors that can increase people’s susceptibility to MSK problems, including age, being overweight or obese, lack of physical activity, and poor health habits such as smoking.

The two risk factors that often coincide are increasing age and reduced physical activity. As people age, they take part in less physical activity

In the 19 to 24 year age group 76.6% of people are physically active compared to 24.7% in individuals aged over 85 years.

Living for longer does not mean a lifetime of pain and ill-health. There are steps that we can take throughout our lives to maintain healthy productive lives, reduce the risk of developing MSK conditions and better manage our health.

Our Top Tips

As a physiotherapy, health & well being clinic, a significant number of the people we see are in the older age range. We see people with MSK conditions such as osteoarthritis, back pain and osteoporosis. We see people concerned about their reducing mobility or with balance problems that mean they are starting to loose their independence. More frequently, we are now seeing people who are really investing in their physical health – listening to the messages the Government are putting out and taking action to reduce the risk and impact of MSK conditions.

Physical activity in adults

So, what are the best ways of tackling physical health as we age?

  1. Stay as active as possible. Simply walking is fantastic, you can make it social or build it into functional tasks such as shopping. Set yourself some walking goals, to increase your distance gradually. Find a variety of physical activities that you enjoy – swimming, specialist classes, yoga or Pilates are all great ideas. It doesn’t matter what you do, the most important thing is that it’s fun and enjoyable, then you’re more likely to make it part of your routine!
  2. Sit less. Don’t be tempted to sit more. Activities such as gardening, going out shopping, looking after grandchildren and cleaning are all wonderful ways to stay active.
  3. Be health conscious. If you’re invited to check up’s at your G.P., don’t put them off. Keeping on top of your general health and managing any conditions you may have, will help with your physical health. You can also have check up’s or health MOT’s through schemes such as Health Works locally. Try and eat well, sleep well and have time for relaxation too!
  4. Keep on top of aches and pains. If you do pick up an injury or an MSK condition such as arthritis is giving you pain or limiting you, seek help. Seeing someone sooner rather than later will help make sure you can stay physically active and recover quickly, so you can continue enjoying life. “Use it or loose it” is a very apt saying as we age. If you can’t keep active due to pain or an injury, you can very quickly loose muscle strength, balance, fitness and flexibility. So it’s really important to be pro-active.

How we help 

We run a range of specialist services for the older residents of Chandlers Ford and surrounding areas of Hampshire. Our core service of physiotherapy is there for you if you want help and relief from pain or an injury. It’s also valuable if you have a diagnosis of an MSK condition such as arthritis or osteoporosis, and want to know more about the condition and be pro-active about managing it.

We also run weekly Positive Steps classes, which are specifically designed exercise classes for older people. They are a relaxed, sociable and fun way to exercise in a supportive environment, led by Clinicians who understand your exact needs and goals. You can try your first class for free, so why not get together with a friend or partner and give it a try!

We also have an extensive Pilates timetable. Our mat classes are ‘Clinical Pilates’, so adapted specifically to work on optimising physical health and run by Clinicians who understand the ageing process and the best way to exercise.

Wherever you find yourself, we’re here to help and support you. Not sure if and how we can help? Just pop in or give us a call and we can have a chat!

 

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6 Arthritis Myths

Posted on 12th October 2017 by

Today is World Arthritis Day, aiming to raise awareness of the importance of early diagnosis and World arthritis day access to timely, evidence based treatment of rheumatic and musculoskeletal diseases.

Rheumatic and musculoskeletal diseases (RMDs) are commonly classified into inflammatory and non-inflammatory types:

Common non-inflammatory RMDs consist of degenerative spine diseases, osteoarthritis, osteoporosis and fibromyalgia.

Common inflammatory RMDs consist of rheumatoid arthritis, ankylosing spondylitis, reactive arthritis, connective tissue diseases and polymyalgia rheumatica.

There are many myths surrounding these conditions and to shed some light on these, Physiotherapist Gemma has explored them further.

Myth 1: There’s only one type of arthritis

There are several types of arthritis with very different causes, symptoms and treatments. Osteoarthritis is the most common form and is our normal wear and tear as we age. This can give symptoms such as pain, stiffness, and thickening around the joint and typically affects the knees, hips or spine in people over the age of 50. Rheumatoid arthritis is an inflammatory disease that typically starts in younger adults and cause redness, heat, swelling and pain often in the small joints of the hands and feet. There are many other forms including juvenile arthritis and psoriatic arthritis. If you are unsure about your symptoms check with your GP or physiotherapist.

Myth 2: My parents had arthritis so I will get it too

Whilst genetics do play a role in the development of arthritis, lifestyle has a much bigger influence. For example, if you are overweight, with a poor diet and a heavy occupation you may be more likely to develop arthritis than a sibling that is a healthy weight and has good strength in the muscles which help to support their joints.

Myth 3: You shouldn’t exercise if you have arthritis

It’s a common belief that if osteoarthritis is wear and tear in the joint, then further exercise will wear it out more. However, the reverse is actually true. By exercising we are mobilising the joint which helps to relieve stiffness, and we are strengthening the muscles around the joints which can help to support and offload the painful area. Low weight-bearing exercises such as cycling or swimming can be a great place to start if your joints are painful enough to limit the type of exercise you are able to do. Specialist classes such as clinical Pilates or our Positive Steps classes for older people are a perfect way to exercise with the right support and guidance.

Myth 4: Arthritis is always painful and will get worse as I get older

If you start noticing the symptoms of osteoarthritis there’s a lot of things you can do to help relieve and even abolish the pain yourself. Start simply by using a heat pack such as a hot water bottle or microwavable wheat pack to help ease stiffness and aches. Then begin gentle stretches of the affected joints, you need to do these little and often to be effective, but don’t push into pain.

Consider your diet and exercise levels, extra body weight puts a lot of extra stress and strain on our joints so shedding even a few pounds can help. A physiotherapist can give you personalised advice, hands-on treatment such as joint mobilisations, soft tissue massage, acupuncture and a tailored exercise prescription have all been shown to be effective in relieving the pain of arthritis. We see many patients who remain pain-free and active for years with these simple solutions.

Myth 5: If I have arthritis I will need a joint replacement

Joint replacement surgery is a major operation and always considered a last resort rather than a quick fix. Start by following the tips above and if you still find you are struggling with everyday activities seek advice from your GP. They will be able to organise an x-ray to assess the degree of wear and tear in your affected joint and ask you questions about the types of activities you are struggling with and if you have tried modifying lifestyle factors such as diet, weight and exercise. Remember some unaffected joints may show equal or even worse wear on x-ray but be completely asymptomatic. Therefore, there is no need to undergo the risks of surgery if it is not causing you any pain.

Myth 6: Supplements help

A lot of research has been conducted into supplements such as glucosamine and chrondroitin which are thought to help rebuild damage cartilage in arthritic joints. However, the vast amount of the research in this area is flawed or bias (i.e. research conducted on animals rather than humans, or conducted by the company’s manufacturing the product with a vested interest in positive results). The more recent unbiased research shows these supplements to be no better than a placebo. That said, some people do feel they get some benefit from supplements so consider trying them for up to 3 months to weigh up the cost versus the benefit yourself.

If you need any help or support then please do get in touch. Our team of Clinicians and range of services can really help educate and inform you about your condition and find ways for you to help live with your condition positively.