Karen Ferreira Physiotherapy

05/03/2026

Worth listening to this discussion about pain.

Professor Lorimer Moseley is neuroscientist, who specialises in the complexities and mind-boggling nature of pain - what it is, why it exists, how it works a...

04/03/2026

https://youtu.be/n8s-8KtfgFM

There's an underlying myth that falls are an inevitable part of getting old. The surprising truth is our risk of a fall decreases with one thing - exercise....

26/02/2026

The most common mistake I see isn’t people choosing the wrong exercises. It’s waiting. Waiting for the perfect moment to start.

Too many believe that if they can’t do a full hour, it’s not worth doing anything. They tell themselves, “I’ll start Monday… next month… when the pain is gone… when I feel ready.” And the days, weeks, and months slip by.

Something is always better than nothing. Ten minutes of walking. A few stretches in the morning. A few steps up the stairs. That small action tells your muscles, your bones, your heart, and your balance... I am still capable. I am still moving.

24/02/2026

The truth is most older adults are moving far too little, and society tells them that’s okay. It’s not. It’s dangerous.

The solution isn’t extreme workouts or perfect routines. It’s showing up. Walking, lifting, stepping, moving even for 20–30 minutes a day. Anything that challenges your body a little. Anything that tells your muscles, bones, and joints: “You still matter. You still work.”

Stillness isn’t safe.
Movement is.
And it’s never too late to start.

If this hits you, share it. Someone older you care about needs to hear it today.

24/02/2026

When load is introduced gradually and consistently whether that’s walking, light resistance training, carrying groceries, or practicing balance your tissues adapt. Muscles get stronger. Tendons become more resilient. Bones respond. Often more than we expect.

Pain-free joints don’t come from avoiding stress forever.
They come from building strength.
From improving tolerance.
From creating reserve.

Reserve means you have more than the minimum required for daily life. So when life surprises you a quick turn, a missed step, lifting something heavier than planned...your body can handle it.

You don’t need extreme workouts.
You need steady, progressive effort.

24/02/2026

Fragility often comes from a lifetime of being shielded from the very forces that keep muscles, bones, joints, and connective tissue strong. Overprotection, avoidance of challenge, and sedentary habits slowly erode capacity not the passage of time itself.

This isn’t a call to turn aging bodies into elite athletic machines.
It’s a call to stop treating them like porcelain. Strength, resilience, and independence can be built at any age, with the right guidance, intention, and respect for the body’s limits.

When older adults are allowed to move, challenge themselves safely, and engage in functional activities, they regain confidence, balance, and capability.
Aging doesn’t have to mean shrinking into fragility.
It can mean growing stronger, more durable
and more in control of your life than ever before.

24/02/2026

You wake up. Your back feels a little stiff. Your knees need a minute before they trust you. You think about exercise… and immediately picture something exhausting. Sweaty. Complicated. Time-consuming.

So you almost skip it.

Instead, you put on your shoes and walk. Not fast. Not dramatic. Just steady. Around the neighborhood. Maybe 20–30 minutes. Your breathing gets slightly heavier, but you can still hold a conversation. You’re not drenched in sweat. No music montage. No fitness tracker celebration.

Just movement.....
That steady walk improves circulation. It signals your muscles to stay strong. It reminds your bones they’re still needed. It supports your heart. It protects your independence.

You do not need to be sore tomorrow.
You do not need to push until you’re exhausted.
You do not need to “optimize” every variable.

For many adults especially as we get older, 20–30 minutes of continuous movement a day is enough to meaningfully improve health outcomes.

19/02/2026

https://www.medicalbrief.co.za/afriforum-serves-summons-over-nhi/

Civil society organisation AfriForum served a summons on government yesterday in a bid to have the National Health Insurance (NHI) Act declared unconstitutional, reports Polity. The respondents are President Cyril Ramaphosa, Health Minister Dr Aaron Motsoaledi, Finance Minister Enoch Godongwana, Nat...

19/02/2026

Injuries are not a badge of honour or something we have to accept and suffer with as a routine part of our sport.

Many can be successfully addressed WITHOUT interruption to your race or season goals.

Simple modifications in the short term often resolve the issues, and sometimes off season work is the solution for resolving long standing niggles and aches.

I see so many athletes with long term low grade injury and pain that could have been addressed with ease a long time ago.

19/02/2026

Movement isn’t just about muscles; it’s about the connection between your brain and your body. Every time you train with speed, agility, and intention, you’re teaching your nervous system to react, adapt, and respond. Training fast keeps you fast not just on the track or in the gym, but in life.

This kind of training preserves your independence, balance, and confidence. It prepares you for the unexpected, so when life throws a twist, a stumble, or a sudden challenge, you respond with control, not hesitation. Strength alone can’t do that; your nervous system must be sharp, coordinated, and ready.

Move intentionally.
Move with purpose.
Because the person who trains both body and mind isn’t just strong.

19/02/2026

Taken from

99% of people over 40 have a rotator cuff ‘abnormality’ on MRI.

Do we round up to, everyone?

The FIMAGE study just dropped in JAMA Internal Medicine and it’s important for several reasons.

Here’s a quick overview of the study:

→ 602 people randomly selected from the Finnish general population (not a clinic sample)
→ Aged 41–76
→ Bilateral 3T MRI of both shoulders
→ Blinded reads by experienced musculoskeletal radiologists
→ Standardised clinical exams by shoulder surgeons with 10+ years experience

They found:

→ 98.7% had at least one RC abnormality
→ 7 out of 602 had completely normal tendons
→ 62% had partial-thickness tears
→ 11% had full-thickness tears (rose with age)
→ RC abnormalities were in 96% of pain-free shoulders AND 98% of painful shoulders

78% of all full-thickness tears were found in shoulders with zero symptoms.

Even combining state-of-the-art 3T MRI with experienced surgeon clinical exams could not reliably distinguish a symptomatic shoulder from an asymptomatic one.

The authors argue, and I think the data supports this, that most RC findings after 40 represent normal age-related structural change. Like grey hair. Like wrinkles. Like holes in your socks.

They emphasise a shift in language is warranted: away from ‘tear’ (which implies trauma and repair) toward terms like ‘structural alteration’ or ‘age-related change.’

When the baseline prevalence of an MRI finding approaches 100%, the finding itself has almost no diagnostic value.

How does this change the way you talk to your patients about their MRI results?

12/02/2026

Train Your Legs!

If you care about longevity and healthspan, resistance training isn’t optional. It’s essential. And it should start with your legs, especially if you are over 40. We begin to lose muscle mass each year, starting at the age of 35. The process is called sarcopenia… and it’s an awful process.
Leg strength is a powerful predictor of mobility, independence, and even mortality as we age. Your quads, glutes, and hamstrings don’t just help you move—they act as metabolic engines. They help regulate glucose levels, store glycogen, and combat insulin resistance. More muscle means better metabolic health, better balance, and a stronger buffer against chronic disease.
Yet too many focus on arms and chest while ignoring the foundation: the lower body.
If you're going to invest time in the gym—or your living room with a kettlebell or band—make sure you're building the strength that supports your future.
Squats. Hinge. Lunge. Step. Repeat. Get strong. Stay strong.
Because strength isn't just about looking fit, it’s about staying capable for decades.