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
Weaver Physiotherapy & Sports Injury Clinic | Physio Northwich
Weaver Physiotherapy & Sports Injury Clinic | Physio Northwich
Weaver Physiotherapy & Sports Injury Clinic | Physio Northwich
Weaver Physiotherapy & Sports Injury Clinic | Physio Northwich
Weaver Physiotherapy & Sports Injury Clinic | Physio Northwich
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Knee pain is one of the most common problems runners experience. If you’ve ever wondered “Why do my knees hurt when I run?”, you’re not alone. At Weaver Physiotherapy & Sports Injury Clinic in Northwich, knee pain is one of the most frequent issues we treat in runners. The knee absorbs significant forces during running — often two to three times body weight with every step. Over time, poor biomechanics, muscle weakness, or training errors can lead to irritation and injury. Understanding the cause of knee pain is the first step toward effective treatment and long-term prevention. The Most Common Causes of Knee Pain in Runners 1. Runner’s Knee (Patellofemoral Pain Syndrome) This is the most common running-related knee injury. Symptoms include: • Pain around or behind the kneecap • Pain during running, especially downhill • Pain when climbing stairs • Discomfort after sitting for long periods The underlying cause is usually poor control of the hip and thigh muscles, which affects how the kneecap tracks during movement. Treatment typically focuses on: • Hip and glute strengthening • Movement correction • Gradual training progression 2. IT Band Syndrome Pain on the outside of the knee is commonly caused by irritation of the iliotibial band. This condition often occurs when runners: • Increase mileage too quickly • Run downhill frequently • Have weak hip stabilisers Treatment focuses on: • Strengthening the glute muscles • Improving pelvic stability • Adjusting training load 3. Patellar Tendinopathy (Jumper’s Knee) Pain just below the kneecap can indicate irritation of the patellar tendon. This injury is common in runners who: • Perform hill training • Increase speed sessions • Combine running with jumping sports Rehabilitation usually includes progressive tendon loading exercises. 4. Meniscus Irritation The meniscus is a cartilage structure within the knee joint. Symptoms may include: • Joint line pain • Clicking or catching sensations • Swelling Physiotherapy can often help improve joint function and reduce irritation. Risk Factors for Knee Pain in Runners Several factors increase the risk of knee pain. These include: • Weak hip and glute muscles • Poor running mechanics • Sudden training increases • Limited ankle mobility • Poor recovery At Weaver Physio Northwich, our assessments identify the specific factors contributing to your knee pain. How Physiotherapy Can Help Treatment for running-related knee pain often includes: ✔ Strengthening exercises ✔ Movement correction ✔ Running gait analysis ✔ Load management strategies ✔ Soft tissue therapy Our goal is not just to relieve pain but to improve the way your body moves during running. Preventing Knee Pain When Running To reduce injury risk, runners should focus on: ✔ Strength training ✔ Gradual training progression ✔ Good running technique ✔ Adequate recovery ✔ Proper footwear Developing strength, stability and coordination allows the body to handle running loads more effectively. When to See a Physio If knee pain persists for more than 1–2 weeks, it’s worth getting assessed. Early treatment can prevent minor issues from becoming long-term injuries. Running Injury Specialists in Northwich At Weaver Physiotherapy & Sports Injury Clinic, we specialise in treating running injuries including: • Runner’s knee • IT band syndrome • Shin splints • Achilles tendinopathy • Plantar fasciitis Through detailed assessment and structured rehabilitation, we help runners return to training stronger and pain-free. Book an Appointment 📍 Weaver Physiotherapy & Sports Injury Clinic 110 Middlewich Road, Northwich 📞 01606 227484 🌐 www.weaverphysio.co.uk Struggling With a Running Injury? Many running injuries are caused by biomechanical inefficiencies or training errors. Our Runner’s MOT at Weaver Physio Northwich includes: ✔ Video running gait analysis ✔ Strength and mobility testing ✔ Injury risk screening ✔ Personalised running advice Book your Runner’s MOT and discover what might be holding your running back. 📍 Weaver Physiotherapy & Sports Injury Clinic 📞 01606 227484 🌐 www.weaverphysio.co.uk
