Add days to your life and life to your days
March 13, 2020
Keeping active as you get older
Life expectancy is at its all-time high, the fact that so many people are living longer, well into their 80s and 90s is a wonderful ideal. However, the sad reality is that living longer doesn’t always include a good quality of life, it’s not a package deal.
Many people outlive their children and their pensions, and end up feeling like they’ve become a financial, physical and emotional burden on their families. Swallowing handfuls of pills every day, losing independence and requiring nursing care is not the way most people would choose to spend their last years.
However, there are steps you can take to reduce the risk of this outcome. Making a conscious decision to take small steps (literally) from today, could make all the difference in your life going forward.
Physical activity (PA) or exercise, when performed regularly, has been proven to prevent and help manage more than 20 chronic conditions. These include coronary heart disease, stroke, type 2 diabetes, cancer, obesity, mental health problems and musculoskeletal conditions. Sadly, you can’t bank the benefits of exercise from your youth. Ideally being active throughout your lifespan would give optimal health benefits, however research has shown the health gains achieved through PA can be attained at any time. So, it doesn’t matter when you start as long as you start!
Now we’re certainly not saying you have to sign up for an IronMan Ultra-Triathlon or become the next Crossfit Superhuman. Physical activity includes all forms of exercise, such as everyday walking or cycling to get from A to B, active play, work-related activity and active recreation; such as working out in a gym, dancing, gardening or playing active games, as well as organised and competitive sport.
Physical inactivity is the fourth leading risk factor for death. The latest research shows that a sedentary life is as great a risk factor as smoking and obesity, for heart disease risk. Sedentary behaviour is not simply a lack of activity but a cluster of individual behaviours where sitting or lying is the dominant mode of posture, and energy expenditure is very low.
Inactivity was always associated as a cause of being overweight or obese, which in turn results in an increased risk of heart disease and diabetes. However, the most current research has shown that even normal weight individuals that are inactive, are at risk of developing disease.
While you can blame it on your job or school that forces you to sit for hours in a day, you can also mitigate the negative effects with just 60-75 minutes of moderate intensity PA a day.
Regardless of your activity starting point, there are benefits to be gained for anyone who increases their activity levels. Individuals that follow the recommended physical activity guidelines have shown to have optimal health benefits of a 39% reduced risk of dying from any disease. However, anything is better than nothing – even doing half the amount of the recommended weekly activity has shown a 20% lower risk of mortality.
Regular physical activity roughly halves your chance of developing some cancers, like bowel and breast cancer. Studies have shown that people who continued to exercise once diagnosed with cancer had significantly less cancer deaths and any-cause death than those who were inactive.
If you’d like to know more, you can download our Gold Standard Physical Activity Recommendations leaflet, along with additional exercise advice for people suffering from the following conditions, all of which can benefit significantly with regular physical activity.
1. Staying Healthy and Preventing Disease
2. COPD
3. Depression
4. Musculoskeletal Pain
5. Type 2 Diabetes
6. Cancer
7. Dementia
8. Falls and Frailty
9. Inflammatory Arthritis and Osteoarthritis
10. Heart Disease
You can download all the leaflets at the following link http://bit.ly/34Mj0rk
Expert Joint Care
Persistent pain at the back of the heel can make simple things—walking the dog, climbing stairs, training for the Knutsford 10K or enjoying a run around Tatton Park—feel far more difficult than they should. At Weaver Physiotherapy & Sports Injury Clinic, we provide shockwave therapy as part of a structured rehabilitation programme for people with persistent Achilles tendon pain. Our Northwich clinic is easily accessible from Knutsford and supports active adults, runners and sportspeople across Cheshire. The goal is not simply to settle symptoms for a few days. It is to understand why the tendon is painful, improve its capacity for load, and help you return to the activities that matter to you with greater confidence. Achilles Tendinitis or Achilles Tendinopathy? “Achilles tendonitis” is the term most people use when describing pain, stiffness or swelling around the tendon at the back of the ankle. However, when symptoms have persisted for several weeks or months, the more accurate clinical term is often Achilles tendinopathy. Tendinopathy is a complex condition associated with tendon pain, reduced function and lower tolerance to exercise or repeated loading. The tendon may become more sensitive and less able to cope with the demands being placed upon it. It is not always a straightforward inflammatory problem, which is why complete rest, stretching or massage alone may not create a lasting solution. A detailed review of tendinopathy research describes the changes that can occur within painful tendons and the importance of an individualised management approach. Common symptoms include: Pain or stiffness at the back of the heel, especially first thing in the morning Discomfort when walking uphill, climbing stairs or rising onto tiptoes Pain during or after running, football, tennis, gym training or long walks Thickening or tenderness in the tendon Symptoms that improve as you warm up, then return later At Weaver Physio, we assess whether your symptoms are likely to be related to mid-portion or insertional Achilles tendinopathy, and screen for other possible causes of heel and calf pain. If there is concern about a rupture, significant tear or another condition requiring medical investigation, we will advise on the appropriate next step. What Is Shockwave Therapy? Extracorporeal Shockwave Therapy—often shortened to ESWT or radial shockwave therapy—uses controlled acoustic pressure waves delivered through a handheld applicator. It is not an electric shock and does not involve injections or surgery. During treatment, gel is applied to the skin and the handpiece is positioned over the relevant area of the Achilles tendon. The sensation is commonly described as firm tapping or pulsing. Your clinician can adjust the treatment intensity to keep it manageable. Shockwave therapy may be considered for longer-standing tendon pain, particularly where a well-planned rehabilitation programme has not yet delivered the progress you need. It should always be used following a thorough assessment and alongside progressive exercise—not as a standalone “quick fix”. How Shockwave Therapy May Help Achilles Pain Shockwave therapy is thought to influence pain sensitivity and stimulate biological responses within the tendon and surrounding tissues. The practical aim is to create a window in which you can move more comfortably and build strength more effectively. For Achilles tendinopathy, a comprehensive treatment plan may help you to: Reduce pain that is limiting walking, work or sport Improve confidence with daily activity and exercise Progress calf-strength and tendon-loading exercises more successfully Address training errors, footwear issues and movement factors contributing to overload Build resilience for a return to running, sport or long-distance walking Outcomes vary between individuals. Some people notice a change in symptoms early in treatment, while tendon adaptation and improvements in load tolerance typically take longer. We will always discuss realistic expectations and measure your progress against your own goals. Your Shockwave Therapy Assessment Near Knutsford Your journey starts with a detailed physiotherapy assessment. We look beyond the painful spot to understand the full picture, including: Your symptom history and training or activity levels Previous injuries and treatment Calf strength, ankle mobility and balance Achilles tendon tenderness and loading tolerance Footwear, running surface and recent changes in training volume Hip, knee and foot control where relevant This allows us to confirm whether shockwave therapy is an appropriate option and develop a recovery plan tailored to you. Weaver Physio’s team also provides specialist physiotherapy and sports injury rehabilitation , so your treatment can be integrated with hands-on care, exercise rehabilitation and return-to-sport planning where needed. What Does a Typical Course Involve? A course of shockwave therapy commonly involves three to five sessions, often spaced about one week apart. The exact number and timing will depend on your presentation, response to treatment and rehabilitation goals. Each appointment is combined with guidance on tendon loading. This may include: Isometric calf exercises for pain management Progressive heel raises and heavy slow resistance work Soleus and gastrocnemius strengthening Balance, control and single-leg stability work A gradual return to running, hills, speed work or plyometric exercise Rather than avoiding all activity, we help you find an appropriate level of movement that keeps the tendon challenged without repeatedly exceeding its current capacity. Is Shockwave Therapy Right for You? Shockwave therapy may be suitable if you have persistent Achilles symptoms that have not settled with sensible activity modification and a targeted rehabilitation programme. It is particularly relevant for people who want a non-invasive option before considering more invasive interventions. However, it is not suitable for everyone. Your physiotherapist will discuss relevant precautions and assess factors such as pregnancy, blood-clotting issues, certain medications, recent steroid injection near the treatment area, suspected rupture or other medical considerations. It is also important to seek urgent medical advice if you experience a sudden pop in the back of the ankle, immediate weakness when pushing off, marked bruising or an inability to rise onto your toes. These can be warning signs of an Achilles rupture. Why Choose Weaver Physio? Weaver Physiotherapy & Sports Injury Clinic combines clinical assessment with a practical understanding of sport, training and everyday activity. We are based in Northwich and regularly support patients travelling from Knutsford, Alderley Edge, Holmes Chapel, Middlewich and across Cheshire. Our approach is built around three principles: Accurate assessment We identify the likely driver of your Achilles pain rather than treating every heel problem the same way. Evidence-informed rehabilitation Shockwave therapy is used as one part of a clear, progressive plan designed to restore strength and confidence. A return to the life you enjoy Whether your goal is pain-free dog walks, a hiking holiday, club running or competitive sport, your programme is shaped around it. Book an Achilles Tendon Assessment Persistent Achilles pain does not have to dictate how active you can be. If you are looking for shockwave therapy for Achilles tendinitis in Knutsford, Weaver Physio can help you understand your options and build a tailored recovery plan. Contact Weaver Physiotherapy & Sports Injury Clinic to arrange an assessment: Book or contact Weaver Physio 01606 227 484 07795 908 027 110 Middlewich Road, Northwich, CW9 7DP Frequently Asked Questions Is shockwave therapy painful? Most people describe shockwave therapy as uncomfortable rather than painful. The feeling is similar to firm tapping against the skin, and the intensity can be adjusted throughout treatment. Mild soreness, redness or tenderness can occur afterwards and usually settles within a few days. How many sessions will I need? Many patients have a course of three to five sessions, usually one week apart. Your clinician will recommend an appropriate plan based on your symptoms, tendon presentation and response to treatment. Can I exercise after shockwave therapy? Light daily activity is usually encouraged, but your clinician may advise avoiding high-impact exercise—such as running, jumping or hard hill work—for a short period after treatment. You will be given clear guidance on what to continue, reduce and progress. Will shockwave therapy cure my Achilles pain? No treatment can guarantee a cure. Shockwave therapy may help reduce pain and support recovery in suitable cases, but lasting improvement usually depends on combining treatment with a progressive loading programme, sensible activity management and a gradual return to sport.
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