Leading physio: Do this to stay out of my treatment room
How to prevent pain, stay mobile and live life to the fullest – straight from one of the UK’s leading physios
When it comes to staying active, mobile and pain-free as you age, Gia Abernethy knows exactly what it takes. The former professional netball player turned Clinic Director and Rehab Physio at Six Physio in Parsons Green, has spent years helping women over 50 regain their strength, confidence and independence.
She’s also on a mission to keep you out of her treatment room. Why? Because most of the musculoskeletal issues that send women running (or limping) to her clinic are preventable with the right approach to movement, strength training and lifestyle habits.
In this Goodnick exclusive interview, Gia shares the secrets she teaches her clients every day – from why strength training is non-negotiable for women over 50 to the simple lifestyle changes that can make all the difference. If you’ve ever wondered what it takes to avoid the aches, pains and injuries that can creep in as you age, consider this your masterclass from one of the best in the business.
Here’s how to stay strong, active and, most importantly, off the treatment table.
At what age do people typically start to show up at your clinic with musculoskeletal problems?
A lot of people have the idea that musculoskeletal problems hit you hard when you’re older, but there are lots of studies out there that say that you start to have that decrease in muscle mass and muscle function from the age of 30. It’s only small at that age, but that is when things can start. But obviously, as you’d expect, that rate of decline is even more significant after the age of 50 or 60.
People shouldn’t be scared about the idea of this decline happening from the age of 30, but it’s nice to remind people that there is quite a bit they can do before they get to their older years, which is when they often think they should start. A lot of people probably think, ‘I am just the way I am’, but there’s definitely stuff that we can control and we can put into our lifestyle choices that will slow down that decline.
What are the main factors that contribute to a decline in musculoskeletal health and how much of this decline is preventable versus genetic?
There’s plenty we are in control of, which is great. Examples would be trying not to have too much of a sedentary lifestyle. Everyone seems to be doing desk work or sitting and looking at screens. So it is good to definitely try to be as active as you can during the day.
Being overweight contributes to more stress on the bones. If you think about going for a walk, versus going for a walk with a 10 kilo weighted vest on, it’ll put more strain on you.
But there are also things like psychological distress and a history of pain. A lot of us get into a cycle earlier in life of associating exercise with pain and injuries, which is quite a hard cycle to break. But once you break it, that is a great first step in that journey.
Obviously there are other lifestyle choices, from not smoking to keeping a good diet, which will help. So, there is lots we can change. That list can seem quite overwhelming when you look at it on a page. But you can address them one by one to start that journey.
“A lot of women come to see us after the menopause, or aged around 50 to 60 when they might be having young grandkids that they’re picking up”
Why is strength training – with the aim of preserving muscle strength, function and mobility - important for women in their 50s and 60s?
A lot of women come to see us after the menopause, or aged around 50 to 60 when they might be having young grandkids that they’re picking up. And they’re quickly working out that although they might not have to be as active as they used to be, it’s still so important and significant to be fit and healthy at that stage of their life.
But we undergo hormonal changes that lead to a decrease in muscle mass and mobility at that age. That is why maintaining muscle strength is so important. Not just for your muscle health but also for your bone health, as a female in particular. You want to slow down and prevent osteoporosis. You also feel better when you have a good, active routine. It’s so important for your physical and mental health.
But it is also about quality of life and independent living. There are fit 60-year-olds and there are 60-year-olds that need a lot of support and depend on their family and friends to get by with their shopping or their cleaning, just because of pain. So, maintaining that independence and quality of life as we age is super important. And that is why we need to keep our muscle strength up.
What are the common misconceptions around strength training in women over 60?
Among women, in particular, the biggest myth about strength training is that you are going to get too buff or muscley. Hormonally, we can’t very easily get the muscle mass that men do. So once people get over that idea, and they start to train and feel better, and they see that they’ve not turned into Arnold Schwarzenegger, they’re very much more on board.
Do many clients come to you with injuries caused by a loss of muscle strength or a decline in mobility?
Yes, especially in January or February, when everyone seems to sign up for the next marathon or whatnot. If all you do is suddenly start running and you put your body under a huge amount of load, if you’re not trying to also address that physical capacity that your body is trying to match, that’s when injuries happen. We always say it’s like a see-saw, with ‘load’ on one end, and ‘capacity’ on the other. If you increase that load, you’re going to have to increase your capacity, so it matches the demand.
Which exercises seem to be most effective for slowing musculoskeletal decline?
Definitely start with strengthening exercises. Basic lower limb exercises like squats, step-ups, lunges and other loading exercises are super important.
Things like Pilates are brilliant. It’s a nice way to load up your muscles and challenge your control. But it’s not squatting 50 kilos. It’s more functional. And it demands more stability. So your core is working hard, but you’re also loading through your joints.
You also have to work on your aerobic fitness. We don’t need everybody over 50 to start doing ultra-marathons, but just to aim for a good cardiovascular system.
And then the third priority should be flexibility. In the physio world we prefer to use the word mobility, because it is more about active mobility and dynamic mobility. Just trying to make your body movements as functional as possible for daily living.
What one thing can Goodnick members do today to improve their musculoskeletal health?
It’s the little day-to-day things that matter. It’s about getting out of your chair, taking the stairs and keeping a regular diet. The easiest thing is just to go for a walk. If you get your step count up by 1,000 or more, you’re getting fresh air and your quality of life is going up. It helps reduce pain. It gets your body moving so your stiffness is better. It calms inflammation of your joints because you’re using them. And your ligaments and tendons are getting challenged, because you’re not sitting on the couch. A simple walk is so good for preventing the sort of musculoskeletal problems that we might be more prone to as we get older.
For more on Gia Abernethy and Six Physio, visit Six Physio.
