Laura Lundquist joins the founder of the Halifax Seniors Expo to speak about this weekend’s event and the expo’s goal of helping seniors age well at home.

Have you had recurring knee sprains or strains?
Does your knee feel stiff first thing in the morning… then loosen up as the day goes on?
Or maybe there’s a dull ache deep in the joint after a long day on your feet?

These are common—and often overlooked—early signs of knee osteoarthritis.

For many adults in their 40s, 50s, and beyond, what feels like a simple injury can actually be the beginning of a longer-term joint condition. One of the lesser-known features of osteoarthritis is that symptoms can come and go, sometimes disappearing completely before returning weeks or months later.

Why Knee Pain Keeps Coming Back

Many people seeking physiotherapy in Halifax for knee pain are surprised to learn that past “sprains” may have actually been early osteoarthritis.
Symptoms often improve with rest or treatment…
Then quietly return.

This cycle can delay proper diagnosis—and more importantly, delay learning how to manage knee pain effectively.

How Knee Osteoarthritis Is Diagnosed (No Imaging Needed)

A proper diagnosis doesn’t usually require X-rays or MRIs.
At clinics like Zoomers Physiotherapy (Halifax) or Spring Physiotherapy (Dartmouth/Cole Harbour), assessment includes:

• Detailed history of symptoms and activity levels
• Joint mobility (range of motion) testing
• Strength and muscle balance evaluation
• Walking pattern (gait) analysis
• Alignment and movement patterns

This type of physiotherapy assessment for knee pain provides far more useful, actionable information than imaging alone.

Summer brings a lot of opportunity for fun social time with friends and family.  Activities like barbeques, picnics, weddings and patio dinners can be very enjoyable but may also make your joints ache just thinking about them!  Neck, back and knee joint pain are common issues that seniors experience when try to attend these social events.  Luckily, by employing a few smart strategies, seniors can enjoy summer gatherings more comfortably and confidently.

Choose seating wisely

Your sitting position can provoke lower back pain, this is especially true when your spine is pushed into a slouched position.  For seniors, this forward bent position can aggravate joints in the lower back that are stiff due to conditions like osteoarthritis.

Soft chairs (like collapsible camping chairs) encourage a slouched posture as they sag under the weight of your body.  Picnic tables and bleachers that lack back support can also be tiring for the postural muscles and eventually cause a similar slouched position.

Solution:
Seek out firm, supportive chairs that allow you to sit with your back against the back support while still having your feet on the floor.  Consider popping a small towel, cushion or lumbar roll behind your lower back to support the natural inward curve of your lower back. Avoid long periods of sitting.  Try to get up for a movement break every 15-20 minutes to reduce sustained stresses on the lower back joints while sitting and socializing.

Stand smarter, not longer

Many summer social events include long periods of standing.  This standing may be on firm surfaces like patio stones, uneven surfaces like grassy lawns or unsteady surfaces like a boat deck.  All of these scenarios commonly cause discomfort in the lower back and knees if you are trying to stand for more than 15-20 minutes.  My clients are often surprised that they can walk for periods of time much longer than they are comfortable just standing still.  This Is typically because an activity like walking gives some momentary stress relief for the joints in the knees and back as each leg is lifted to move forward.  When standing still, the pressure through the joints is sustained and can be harder to tolerate.

Solution:
One easy way to reduce stress in the knees and lower back when standing is to gently shift weight side to side between the feet, taking care not to lock out the knees.  This shifting gives a little pressure release to the joints being unloaded and keeping the knees “soft” (not locked) allows you to use the strength of your leg muscles to support the knee joints.  Wearing supportive shoes can optimize the position of your foot and ankle which can improve stability and reduce knee strain.  Taking short sitting breaks often (every 10-15 minutes) before the joints start to be uncomfortable can make a big difference in how you feel by the time the event is over!

Be mindful while mingling

Holding food and drinks can be surprisingly tiring for the muscles in your neck and shoulders as they work to hold your arms up against the weight of gravity.  Having conversations with friends and family that are taller than you, shorter than you or positioned to one side or the other, can also be quite stressful on the muscles and joints of your neck as you have to hold it in a sustained looking down, looking up or rotated position.

Solution:
When it comes to managing food and drink while at social events, try to seek out tables or other surfaces where you can rest your plate and glass instead of holding them up for long periods.  When having conversations longer than a minute or two, try to position yourself so that the person you’re talking to is straight in front of you, at eye level.  Gently shifting your body to pivot towards someone to your side, instead of holding your neck in a sustained rotated position can be surprisingly relieving.

Relax, listen to your body and have fun!

Joint pain doesn’t have to stop you from enjoying social activities in the summer.  Employing these simple strategies can go a long way in keeping you comfortable.

When in doubt, just remember “motion is lotion” for our joints.  Our bodies tend not to like sustained positions.  When in doubt, change position or go for a stroll through the crowd at the event and you’ll likely be able to get some joint pain relief and get back to the fun!

Walking is an accessible and inexpensive form of exercise for most people, including many seniors.  It has many known health benefits including improving cardiovascular (heart and lung) health, bone density, blood sugar stability, body weight management and mental health.

However, despite these known benefits, many seniors find it difficult to start a regular walking program due to fear and uncertainty.  I have regularly heard the following four concerns from my physiotherapy clients:

“I’m scared it will make my chronic health condition worse”

“I’m scared my balance isn’t good enough”

“I don’t know how much to do”

“I don’t know how hard I need to work to make it worth it”

“I’m scared it will make my chronic health condition worse”

Seniors often manage multiple chronic health conditions that can affect their confidence in their ability to increase their physical activity with a walking program.  Concerns can range from safety (for example, “is it safe to walk regularly with a diagnosed heart condition?”) to comfort (for example, “will walking more worsen my symptoms of knee osteoarthritis?”).

It is certainly important to address any concerns with a primary healthcare provider like a physician, nurse practionner or physiotherapist.  However, the good news is that there are very few circumstances where a walking program would be considered unsafe.  In fact, in most circumstances, a walking program helps chronic health conditions be better managed rather than making anything worse.

“I’m scared my balance isn’t good enough”

One in three seniors over the age of 65 fall each year.  As a result, it is not surprising that many seniors feel concerned about their steadiness when out for a walk.  For those that feel uncertain about their ability to engage in a walking program without risking a fall, it is best to meet with a healthcare provider like a physiotherapist for a balance and walking assessment.  There are strategies for improving the quality and steadiness of walking that can help seniors build confidence in their walking ability.  For instance, walking poles that are built to contribute to stability while walking can be a great tool when used appropriately.

“I don’t know how much to do”

The physical activity guidelines for Canadians aged 65+ set by the Canadian Society for Exercise Physiology (CSEP) suggest seniors should stive for 150 minutes of moderate to vigorous aerobic activity each week.  Aerobic activity means doing physical work that increases the heart rate and exercises the heart and lungs; this would include activities like walking.

One common strategy is for seniors to work towards walking 30 minutes, 5 times per week.  However, bouts of 10 minutes or more can be used to get to 150 minutes; some seniors prefer to walk more often but for shorter intervals.  There are benefits to both designs; working with a physiotherapist can help seniors determine the best program design for them to reach their goals.

“I don’t know how hard I need to work to make it worth it”

It can be difficult to know what “moderate to brisk” means when it comes to the desired intensity of a walk.  One of my favourite ways for all my clients to identify this level of intensity is by using something called the “Talk Test”.  While exercising, if you can talk but cannot sing, you are working at a moderate to vigorous intensity.  Singing takes a lot of oxygen, if your heart and lungs are busy pumping the oxygen-rich blood to your muscles, you won’t be able to sing.  If you can sing easily, the body isn’t working as hard; although that is still healthy movement, it won’t get the body the same results.

Once the momentum of a walking program is going, seniors can increase the challenge within their program by varying their pace, route and hills.  Walking poles can also be a great addition to a walking program to increase comfort and confidence during a walk while simultaneously increasing the amount of postural muscle strengthening occurring with each step!

When a walking program is working for someone, the benefits show up in many ways.  Many of the seniors I’ve treated in my physiotherapy practice report higher levels of comfort and overall energy, more endurance for the activities they enjoy, improved mood and better quality of sleep.  They also regularly tell me that they are “just feeling better”; which I think is the whole point!

Have you ever been told to ‘be careful’ because you have osteoporosis? Many of my clients believe they need to avoid movement entirely—but that’s a myth! As a physiotherapist working with older adults, I help people with osteoporosis stay strong, active, and independent every day. Let’s bust some common myths about osteoporosis and exercise!

Osteoporosis is a condition that causes bones to lose density, making them weaker. It becomes more common as we age. Postmenopausal women are especially at risk due to hormonal changes.

In osteoporosis, bones become fragile, making fractures much more likely.   In osteoporosis, bone fractures can happen with relatively low trauma; these are called fragility fractures.  For example, a simple slip and fall from standing height could cause a forearm or hip fracture. Additionally, the bones of the spine become more vulnerable to compression fracture.  These compression fractures can sometimes cause severe back pain and make activities of daily living such as meal preparation, walking and sleeping very difficult.

That’s why it’s so important for seniors to understand osteoporosis and how to prevent fractures.  I am consistently surprised at how little information many of my clients have received regarding their diagnosis of osteoporosis.  There are some common misconceptions that I regularly “bust” to help my clients feel more comfortable and confident in their abilities.

Myth 1: “I’ll know if I have osteoporosis because I’ll feel it.”

Truth: Osteoporosis is often referred to as a silent disease.  Significant bone density loss can occur without any symptoms at all.  In fact, many people with a compression fracture in the spine have no pain at all.  However, as the condition worsens, further fractures create more dysfunction and more severe pain is likely.  Seniors should ensure they discuss bone mineral density (BMD) screening with their healthcare professional based on their age, personal and family health history.

Myth 2: “If I have osteoporosis, I should avoid exercise to prevent fractures.”

Truth: Proper movement strengthens bones and prevents falls.  A complete workout for someone with osteoporosis should include aerobic work (ie: walking), strengthening (ie: resistance training with weights or bands) and balance exercises.  By increasing overall fitness, muscle strength and stability, you can reduce the risk of falls and improve your posture; these are key factors in protecting bones from fragility (osteoporotic) fractures.

Myth 3: “Only high-impact activities help bone health.”

Truth: While high-impact activities like running and jumping can help maintain bone density, they aren’t the only way to strengthen bones. Resistance training, balance exercises, and functional movement also contribute to bone health. For those with osteoporosis (or other chronic health conditions), some high-impact exercises may need modifications. A physiotherapist can help you determine which activities are safe and effective for you.

Myth 4: “The only risk with osteoporosis is bone fractures.”

Truth:  Although bone fractures are certainly a major problem when it comes to the impact of osteoporosis, it can influence a number of other health systems as well.  Due to their uncertainty regarding the safety of movement and pain associated with previous fragility factors, seniors with osteoporosis often start to withdraw from many of their physical and social activities.  The physical impact of this can mean reduced cardiovascular health (increasing the risk of heart attack or stroke).   Reduced physical activity also tends to lead to weight gain and can contribute to the onset of chronic conditions like type 2 diabetes.  In addition to these physical health impacts, the pain and limitations imposed by osteoporosis as it progresses can also take a toll on seniors’ mental health.

Myth 5: “Physiotherapy is only for people with fractures.”

Truth: Guidance from a physiotherapist can play a major role in seniors’ prevention and long-term management of osteoporosis.  Physiotherapists are highly trained in the underlying pathology of osteoporosis to understand safe and unsafe movements.  We are also skilled in the prescription of all kinds of exercise (aerobic, strengthening, balance and mobility).  When physiotherapists combine these two skills for clients with osteoporosis, it allows their clients to live more fully; feeling more comfortable and confident in the activities they choose for work and play.

Osteoporosis doesn’t mean you have to stop moving—in fact, it’s quite the opposite! The right exercise program can help keep you strong and independent. If you’re unsure where to start, consider speaking with a physiotherapist and asking your doctor about a bone density test. Stay strong, stay active, and take charge of your bone health!

In Canada, thousands of older adults are hospitalized each year due to fall-related hip fractures. Unfortunately, as a physiotherapist, I’ve seen many clients navigate these potentially life-altering injuries that often lead to loss of independence, prolonged rehabilitation, and reduced quality of life. It’s not all doom and gloom though, the risk of having a hip fracture can be reduced by having a proactive plan.  Physiotherapy guidance in improving the safety of your environment and building an exercise program designed to improve balance, agility, and strength should be part of that plan.

A hip fracture occurs when the upper part of the femur breaks, often due to a fall.  Seniors are more vulnerable due to age-related factors like decreased bone density (osteoporosis), reduced muscle strength, and impaired balance.  Canadian winters pose an additional danger with the icy, uneven and unpredictable terrain.

Key risk factors for hip fractures include:

• Environmental conditions
• Reduced physical fitness
• Reduced reaction times

By addressing these factors, you can feel confident that you are taking proactive steps to reduce your risk of hip fracture.

Environmental conditions

By improving the safety of your environment, you can reduce your risk of falling and subsequently reduce your risk of hip fracture.  Indoor considerations include removing tripping hazards (ie: throw rugs, clutter, wires), wearing supportive footwear with good treads and ensuring good lighting in all rooms/hallways.  Outdoor considerations include the use of proper footwear and choice of terrain.  Both indoors and outdoors, it is important to consider the use of gait aides (walking poles, canes, walkers) based on your mobility needs.  Consultation with a physiotherapist can help you feel confident in which factors are most relevant to you; this can help you build a personalized plan.

Physical Fitness

Physiotherapy guidance in building an exercise plan to addresses strength, balance and mobility can help address any gaps you may have due to past injury, chronic health conditions and normal age-related changes in these systems.

The strengthening exercises likely to be most helpful here will focus on building hip, abdominal and back muscle strength.  There are many different exercises that can be helpful but they are best if tailored specifically to the individual based on their own health history.

Balance training should include both static (standing still) and dynamic (staying stable while moving) exercises.  These exercises should be difficult (but safe) to execute in order to really challenge your body.  Professional guidance here in selecting appropriate exercises is key to ensuring your safety.

Mobility exercises for the ankle are important to reduce the risk of “catching” the toe when walking.  Hip and knee mobility are also important to allow the normal joint mechanics while walking.

Reaction Times

In addition to strength, balance and mobility, it is important to train how your body responds to quick changes in demands.  The ability to move or reposition quickly and unexpectedly is key in reducing the risk of a fall.  A personalized plan here is important to ensure your safety while engaging with the exercises.  Some of my favourite reaction exercises include using an agility ladder, wobble board or ball toss.

Preventing hip fractures isn’t just about avoiding injuries; it’s about maintaining your quality of life. If you’ve not already spent some time considering how to safeguard your hips against a possible fall, consider meeting with a physiotherapist to create a personalized fall risk reduction plan.

As a Halifax mom to two young children (aged 5 and 7) myself, I think it is fair to say that most of us are amazed at how much energy those little bodies can spend in a day!  Keeping up with them on a daily basis has impacted my overall fitness level.  

Taking care of young children can provide a fitness benefit but can also over-task our abilities based on our level of fitness.  I have found it really important to optimize my level of functional fitness to be able to chase my children around Halifax for the last few years!  If they do not have enough functional fitness to keep up with them, the safety of Halifax seniors may be at risk when playing with their grandchildren.  

Children are by nature carefree and tend not to fully understand (or care!) about the consequences of their actions.  As their bodies grow and they improve their fitness, they get heavier, stronger and faster.  As a result, they can quite easily (and accidentally) injure others.  I have seen this be true for a number of my physiotherapy clients in Halifax, NS.  Maintaining a strong level of functional fitness can help Halifax seniors play with their grandchildren more enjoyably and more safely.  

Here are my best tips for reducing risk of injury when making memories with grandchildren:

1 – Build Functional Fitness

Halifax seniors must ensure they have the right fitness for the task they are doin.  Our bodies get better at the actions or functional movements that they practice; Accordingly, Halifax seniors need to ensure they follow a fitness plan that includes functional strengthening exercises.  Functional exercises include activities like squats, step ups and push-ups.  Of course, like any exercise, the level of difficulty in these functional movements should be individualized to the person doing them.  Professional guidance is key in ensuring the safety and appropriateness of a new fitness routine for Halifax seniors.

2- Choose Activities in Halifax Based on YOUR Functional Fitness Level

The types of games that Halifax seniors play with their grandchildren should be ones that are well-suited to their level of functional fitness.  For instance, if knee osteoarthritis that limits their leg strength, opting for a game that requires less functional leg strength is important.  Choosing a game of frisbee instead of soccer would be a wise decision.

3 – Pace Activities 

Even with a good base of functional fitness, maintaining the level of intensity required to keep up with their seemingly endless energy can be a challenge!  It is important that Halifax seniors take rest breaks from physical activities that challenge their fitness to allow the heart, lungs, muscles and joints to recover throughout the day.  

Ideally, activities should be switched every 20-30 minutes; preferably going back and forth between activities that require higher and lower levels of fitness.  This variety will reduce the likelihood of Halifax seniors getting significantly fatigued regardless of the functional movements or activities being done.  When the body gets tired and Is working beyond its level of fitness consistently, we often lose focus and are at most risk for injuries like joint sprains and muscle strains.  

4 – Lift Safely

For Halifax seniors whose grandchildren are still in the “lift-hug” or carrying phase, they should pause for a moment before reaching down and scooping them up.  If the grandchildren are big enough, they should do part of the functional movement.  For example, the grandchild can climb up onto the couch or bed to be lifted from a higher height.  Also, from whatever height they are being lifted, Halifax seniors should hold them as close to their body as possible.  These strategies can significantly reduce the strain on your back.  If doing a lot of this lifting work, Halifax seniors should consider the addition of a lifting exercise into their functional fitness programs.

Building functional fitness is clearly a key strategy that Halifax seniors can employ to get the most out of their time with their grandchildren, Understanding how to choose, execute and pace their activities based on their fitness level gives Halifax seniors the power to reduce their risk of injury while making memories with their grandchildren.

Zoomers physiotherapists help seniors in Halifax build their functional fitness based on their individual needs.  Getting a plan that is tailored to their starting level of fitness, can help Halifax seniors ensure they get the most out of their functional fitness routine.