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
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Tennis elbow—clinically known as lateral epicondylitis—is a common condition that affects thousands of people each year, not just tennis players. It’s caused by overuse of the muscles and tendons of the forearm, particularly where they attach to the outside of the elbow. At Weaver Physiotherapy & Sports Injury Clinic in Northwich, Cheshire, we specialise in treating tennis elbow with evidence-based physiotherapy to relieve pain, restore function, and prevent recurrence. If you’re struggling with persistent elbow pain, weakness, or difficulty with daily tasks like lifting a kettle or gripping objects, you may be dealing with tennis elbow. The good news? With the right treatment and guidance, it’s highly treatable—and that’s where we come in. ⸻ What Is Tennis Elbow? Tennis elbow is an overuse injury that leads to pain and inflammation of the tendons joining the forearm muscles to the lateral epicondyle (the bony bump on the outside of your elbow). The condition is commonly linked to repetitive wrist and arm movements—not just from racquet sports, but also from tasks such as: • Typing or mouse use • DIY or gardening • Lifting heavy objects • Repeated gripping or twisting motions Despite its name, most people who get tennis elbow don’t play tennis. ⸻ Symptoms of Tennis Elbow The most common symptoms of tennis elbow include: • Pain and tenderness on the outside of the elbow • Discomfort when lifting or gripping objects • Wrist weakness, especially when trying to extend the wrist • Pain that worsens with activity and improves with rest Left untreated, tennis elbow can become a chronic condition, interfering with work, sport, and day-to-day life. ⸻ What Causes Tennis Elbow? Tennis elbow is typically caused by repetitive stress and overloading of the extensor tendons of the forearm—especially the extensor carpi radialis brevis tendon. Repeated strain leads to tiny microtears in the tendon, causing pain, inflammation, and a breakdown of tissue over time. Risk factors include: • Poor technique in sports or activities • Weak grip or forearm strength • Inadequate warm-up or recovery • Age (most common in adults aged 35–55) ⸻ Physiotherapy for Tennis Elbow in Northwich At Weaver Physio, our experienced team provides tailored physiotherapy for tennis elbow to address not just the pain but the root cause of the problem. Here’s how we help: 1. Comprehensive Assessment We start with a detailed assessment of your symptoms, medical history, posture, biomechanics, and activity levels. This helps us confirm the diagnosis and rule out other conditions such as golfer’s elbow or nerve entrapment. 2. Hands-On Treatment Manual therapy techniques such as soft tissue release, trigger point therapy, and joint mobilisation help reduce pain, improve circulation, and promote healing in the affected tissues. 3. Exercise Rehabilitation Rehabilitation is key. We design a progressive exercise program focused on: • Eccentric strengthening of the forearm muscles • Improving grip strength • Enhancing flexibility and mobility of the wrist, elbow, and shoulder • Gradual return to normal activities and sport 4. Shockwave Therapy We’re proud to offer Shockwave Therapy in Northwich—an advanced, non-invasive treatment that stimulates the body’s natural healing response and promotes tendon repair. It’s ideal for chronic or stubborn tennis elbow and has high success rates in clinical studies. 5. Ergonomic and Activity Advice We’ll help you identify and modify any aggravating activities—whether it’s your desk setup, gardening tools, or gym form. By reducing repetitive strain, we can fast-track your recovery. ⸻ How Long Does It Take to Recover? With the right physiotherapy treatment, most people recover from tennis elbow in 6–12 weeks, although chronic cases may take longer. The key is early intervention. The sooner you start treatment, the faster and more complete your recovery is likely to be. ⸻ When to Seek Help If you’ve had elbow pain for more than a few weeks, or if it’s impacting your daily life, it’s time to get it assessed by a physiotherapist. You should especially seek help if: • Your grip feels weak • You’re avoiding activities you enjoy • The pain is worsening or not improving • You’ve already tried rest, ice, or anti-inflammatories without relief At Weaver Physiotherapy in Northwich, you don’t need a GP referral to start treatment. We offer direct access and can usually book you in the same week. ⸻ Preventing Tennis Elbow Prevention is always better than cure. Whether you’re returning to sport, starting a new job, or just want to avoid future flare-ups, here are some tips: • Warm up and stretch before activities • Use proper technique and ergonomic tools • Strengthen your forearm muscles • Avoid overloading or sudden increases in activity • Listen to your body—rest if symptoms start Our physios can guide you through preventive strategies tailored to your lifestyle and goals. ⸻ Why Choose Weaver Physio? At Weaver Physiotherapy & Sports Injury Clinic, we’re trusted by clients across Cheshire for expert treatment, clear advice, and personalised care. ✔️ Experienced MSK physiotherapists with sports injury expertise ✔️ On-site Shockwave Therapy for stubborn tendon problems ✔️ Individualised rehab plans—not one-size-fits-all sheets ✔️ Friendly clinic environment in the heart of Northwich ✔️ Same-week appointments and no long NHS waitlists Whether you’re a busy parent, an active runner, or someone who types all day at a desk, we’ll help you recover quickly and get back to doing what you love—pain-free. ⸻ Book Your Tennis Elbow Assessment Today Don’t let tennis elbow keep you from your favourite activities. Get expert help at Weaver Physio and start your recovery journey today. 📞 Call 01606 227484 📍 Visit us in Northwich, Cheshire 🌐 Book online at http://weaverphysio.com ⸻ #TennisElbow #ElbowPain #WeaverPhysio #NorthwichPhysiotherapy #ShockwaveTherapy #SportsInjuryClinic #CheshirePhysio #ManualTherapy #TendonPain #RehabForTennisElbow #PainRelief #PhysiotherapyWorks #SportsPhysioNorthwich #ForearmPain #ElbowTreatmentCheshire #WorkplaceInjury #OveruseInjury #TennisElbowTreatment #HandsOnPhysio #WeaverPhysiotherap
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In addition to pain and fatigue, fibromyalgia can cause symptoms such as: • Fibro fog – problems with memory, concentration, and focus • Mental haze, difficulty processing tasks, or forgetting simple things • Overlapping symptoms often confused with arthritis or chronic fatigue syndrome Because fibromyalgia mimics many other conditions, diagnosis can be difficult. This makes it essential to seek assessment from qualified professionals like our team at Weaver Physio, where we understand the nuances of complex pain conditions. Though the exact cause of fibromyalgia remains unclear, research suggests a combination of genetics, infections, trauma, and long-term stress may be involved. The positive news? With the right physiotherapy, education, and support, many people lead active, fulfilling lives. ⸻ History and Prevalence of Fibromyalgia Though the symptoms of fibromyalgia have been noted for centuries in medical history, the condition was only formally named in the 1970s, combining Latin and Greek words to describe fibrous tissue and muscle pain. Since then, awareness and understanding of fibromyalgia have evolved. Once thought to be solely about tender points, it’s now recognised as a complex chronic pain syndrome affecting the nervous system, muscles, mood, and energy levels. Today, fibromyalgia is one of the most common chronic pain disorders, affecting an estimated 1 in 25 people. It can impact anyone, but it is most frequently diagnosed in women aged 30 to 60. This widespread prevalence highlights the need for increased awareness, better access to treatment, and professional guidance from trusted providers like Weaver Physiotherapy & Sports Injury Clinic in Northwich. ⸻ How Fibromyalgia Affects the Body Fibromyalgia isn’t limited to pain—it influences many body systems and daily functioning. Here’s a breakdown of how fibromyalgia may impact those living with it: ✅ Widespread Pain This is the hallmark of fibromyalgia. The pain is often described as deep, aching, burning, or throbbing and may vary in intensity day to day. It can be aggravated by stress, activity, or even changes in weather. ✅ Debilitating Fatigue Unlike ordinary tiredness, fibromyalgia-related fatigue doesn’t resolve with sleep. It can make simple daily activities—like walking, cooking, or working—feel exhausting. ✅ Sleep Disturbances Despite feeling tired, many sufferers struggle with falling or staying asleep. Sleep disorders like restless leg syndrome or sleep apnoea are also common, making recovery from fatigue difficult. ✅ Cognitive Fog (“Fibro Fog”) A frustrating symptom for many, this involves trouble concentrating, organising thoughts, and remembering details. It can feel like a mental cloud interfering with daily productivity. ✅ Digestive Upset Fibromyalgia is frequently linked with gastrointestinal issues, such as bloating, constipation, gas, or even irritable bowel syndrome (IBS). ✅ Sensory Sensitivities Many patients report being unusually sensitive to light, sound, temperature changes, or touch. Even normal sensations can feel overwhelming. ✅ Mood Disorders Living with chronic pain can affect mental health. Anxiety, mood swings, and depression are common among those managing fibromyalgia, due to both neurological and emotional impacts. ✅ Morning Stiffness Like arthritis, fibromyalgia can cause stiffness on waking, making it difficult to get moving in the mornings. This may last from several minutes to several hours. ⸻ We’re Here to Help at Weaver Physio Understanding how fibromyalgia affects the body is essential for both patients and their families. At Weaver Physiotherapy & Sports Injury Clinic, we treat more than just symptoms—we treat the whole person. We provide: • Targeted hands-on therapy to ease soft tissue tension • Graded exercise programs designed for fatigue-sensitive conditions • Education and lifestyle support to help you manage pain and pacing • Expert diagnosis and referrals for comprehensive care If you or someone you know is dealing with fibromyalgia symptoms, you are not alone. Our Northwich team is here to provide understanding, expert care, and a structured plan to help you regain control of your health and movement. 📞 Contact us today at 01606 227484 🌐 Visit http://www.weaverphysio.com to learn more ⸻ #FibromyalgiaSupport #ChronicPainRelief #FibroFog #WeaverPhysio #NorthwichPhysio #FibromyalgiaTreatment #FibromyalgiaAwareness #WidespreadPain #FatigueRelief #SleepSupport #FibroRecovery #MoveBetterLiveBetter #CheshirePhysiotherapy
