Staying in shape can be tough, and physiotherapy is a mind-boggling maze. Expert guide Matt Taylor leads the way out...
After years of helping people recover from injuries in our clinics, I’ve noticed a few myths that just won’t die — and some truths that everyone should know about their body. If you’re in your 40s, 50s or 60s and want to stay active, pain-free and confident, here are my top tips...
Ice isn’t always best
We’ve all been told at some stage to ‘stick some ice on it’. But here’s the truth: while ice can numb pain, too much can actually slow healing. Your body creates inflammation for a reason: it’s the first stage of repair. Once swelling settles, gentle heat can be better because it boosts blood flow and helps tissues recover.
Walking alone won’t build strong bones
Calcium helps, but your bones need impact to gain strength and stay strong. Walking is brilliant for your heart and mind, but bone density improves when we add a little more challenge – think hopping, skipping or jumping.
There’s no such thing as perfect posture
Sitting stiffly ‘upright’ all day can be as unhelpful as slouching. What your spine really loves is variety, so change position every 30-45 minutes. A standing desk is great, but so is just getting up to make a cup of tea. Small, frequent movements keep stiffness and soreness away.
Age isn’t the real problem
Pain and stiffness aren’t simply part of getting older. Muscles shrink because we don’t use them, joints stiffen because we don’t move them, and balance fades because we don’t practise it. Your body remains adaptable at any age – it just needs the right stimulus.
Strong muscles are your best protection
Strength training isn’t just for athletes – it’s for all of us. Strong muscles act like armour, protecting joints and reducing the risk of falls and injuries. In our clinics, we focus on strength over endless stretching because that’s what keeps you active and independent.
Too much rest can make things worse
If you’ve twisted your ankle or hurt your back, lying still for days can delay recovery. Muscles lose strength by up to 12% in just a week. Gentle, guided movement – even a little – speeds up healing.
Sleep is the best recovery tool
You can spend money on supplements and gadgets, but nothing beats good quality sleep. Deep sleep is when your body repairs tissues and consolidates the ‘learning’ from physical activity. I talk about sleep with my clients as much as I do about exercise.
Rehab is about mindset, too
Pain can be scary, especially if surgery is on the horizon. But fear can actually slow your progress.
Scans don’t always give clear answers
MRIs can show lots of ‘changes’, many of which are totally normal, like grey hairs for your joints. What really matters is matching the scan with your symptoms and lifestyle. That’s why having someone who listens and puts the whole picture together is so important.
Heel pain? Try shockwave therapy
Pain related to the plantar fascia affects millions of people. The best evidence-based treatment is shockwave therapy – it stimulates the tissue to heal and gets you back on your feet faster.
Does stretching prevent injury?
No, static stretching before activity doesn’t actually reduce injury risk. A much better strategy is a progressive warm-up: movement-based drills specific to your sport – coupled with strengthening to ensure that you remain tolerant to its particular demands – is key over time. I would recommend all walkers and runners to undertake lower limb strengthening to prevent issues like plantar heel pain, Achilles tendon problems and calf muscle strains and sprains.
Swelling has a purpose
Inflammation isn’t your enemy: it’s your body’s way of starting to heal. Don’t stop it entirely – just avoid letting it get excessive. Movement is a great way of shifting fluid around the body, flushing nutrients to the affected area.
Matt Taylor, former chief physiotherapist to the Samoan rugby union team and senior physio at London Irish RFC, has over 20 years’ experience in NHS and private clinical practice. His FIX Physio clinics run in Bracknell, Esher and Farnham. Call 0333 011 3433 or visit: fixphysio.co.uk
