For many years, women were advised to be cautious with heavy lifting, particularly as they aged or entered menopause. The Australian LIFTMOR (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) trial, published in 2015, challenged this long-held belief — and fundamentally changed how we understand exercise for bone health in women.
Bone health is often framed as a concern for later life, but the foundations for strong, resilient bones are laid much earlier. For women, the decades from our 30s onward represent a critical window to protect bone density and reduce the risk of osteoporosis and fractures later in life — particularly for those with a family history of osteoporosis or fragility fractures.
In the previous article we covered what GSM is. Now let’s look at how to manage it — with a spotlight on the role of pelvic health physiotherapy and how it fits alongside medical interventions.
Menopause brings about many changes — but one of the most under-recognised is the condition known as Genitourinary Syndrome of Menopause (GSM).
Menopause is more than hot flushes. As estrogen levels fall, many women notice new aches and pains, sore tendons, stiff shoulders, and a drop in muscle and bone strength
As a women’s health physiotherapist, one of the most important messages I can share is this: your muscle mass is your long-term health investment. From your 30s onward, and particularly during the menopause transition, preserving and building muscle becomes critical—not just for strength, but for your overall wellbeing.
We often think of muscle in terms of strength and movement—but it plays so many more behind-the-scenes roles, especially as we transition through menopause. As a physiotherapist, I’ve seen firsthand how understanding these hidden benefits of muscle can completely transform how women approach their health.
Strong Bones, Strong Body: Why Exercise Is Essential for Bone Health
Bone health often goes unnoticed—until there’s a problem. As we age, our bones naturally lose density, making them more fragile and increasing the risk of fractures
Pelvic organ prolapse (POP) affects millions of women worldwide, often impacting daily comfort, bladder or bowel control, and quality of life
Pelvic organ prolapse (POP) affects up to 50% of women who have given birth vaginally, though not all experience symptoms.
Why gym workouts can hurt your shoulder — and how to fix it
Why leg pain isn’t always from your leg — and how to treat it
Why your knees make noise — and when to worry about it
Why your kneecap hurts — and what to do about it
What’s causing your wrist pain — and how to treat it properly
Why your hamstring keeps pulling — and how to stop it happening again
Why your child’s knee hurts — and what you can do to help
When your sore neck is the real cause of your pounding head
How a knee injury can change everything — and how to recover strong
Why that first step in the morning hurts — and what you can do about it
Why training your middle helps protect your back
Why your shins hurt after running — and how to stop it
Why your shoulder becomes stiff and sore — and what helps it thaw
It’s the world’s number one cause of disability — but there’s hope
Why your elbow hurts — even if you’ve never picked up a racquet
Why runners often feel it in the knees — and how to stay pain-free
Why screens are hurting your neck — and what to do instead
Why one wrong step can lead to weeks of pain — and what you can do about it
Bladder urgency and overactive bladder (OAB) are common conditions that significantly impact quality of life. Bladder urgency refers to a sudden and overwhelming need to urinate, which may or may not lead to incontinence.
Pelvic Organ Prolapse (POP) is a condition where one or more of the pelvic organs—such as the bladder, uterus, or rectum—descend into or beyond the vaginal canal due to weakening of the pelvic floor muscles and connective tissues.
Stress urinary incontinence (SUI) is the involuntary leakage of urine during activities that increase intra-abdominal pressure, such as coughing, sneezing, laughing, or physical exercise
Urinary incontinence (UI) is the involuntary leakage of urine, a condition that affects millions of women worldwide and significantly impacts quality of life
Perimenopause, the transitional phase leading to menopause, is characterized by significant hormonal changes, particularly a decline in oestrogen levels. These hormonal shifts have widespread effects on various body systems, including skeletal muscle
Menopause significantly impacts bone health, primarily due to the rapid decline in oestrogen levels. Estrogen plays a critical role in maintaining bone density by regulating the activity of osteoclasts, the cells responsible for breaking down bone tissue
Experiencing sudden knee instability, or the sensation of the knee “giving way,” can be concerning. This problem can result from underlying structural issues, muscle weakness, or nerve-related problems. Identifying the cause is key to preventing further injury.
An Achilles tendon rupture is a serious injury that affects the ability to walk, run, or push off the foot properly. The Achilles tendon connects the calf muscles to the heel bone, and when it tears, it can cause sudden pain, swelling, and difficulty walking.
Running is a high-impact activity that places significant demands on the lower body. While cardiovascular fitness is essential, lower limb strength is just as important for performance and injury prevention. Strengthening key muscles can improve efficiency, stability, and resilience against common running injuries.
Knee pain is a common complaint, especially among people carrying extra weight. Research shows that losing even a small amount of weight can significantly reduce knee pain, improve function, and slow the progression of joint issues like osteoarthritis.
Low back disc degeneration is a common condition that occurs as part of the ageing process. It affects the intervertebral discs, which act as shock absorbers between the bones of the spine. While many people associate disc degeneration with pain, the latest research suggests that it doesn’t always cause symptoms, and conservative treatment is often effective.
Many people assume all low back pain is caused by issues within the lower spine itself. However, pain in this area can also be referred from other parts of the body. Identifying the true cause is essential for effective treatment.
Many people experience headaches that actually originate from the neck, these are known as cervicogenic headaches. They are caused by stiffness or dysfunction in the neck joints and muscles. However unlike migraines or tension headaches, cervicogenic headaches are often linked to posture, muscle imbalances, or previous neck injuries.
Ankle sprains are one of the most common injuries, occurring when the ligaments in the ankle are stretched or torn due to a sudden twist, roll, or awkward landing. While many sprains heal with physiotherapy, some severe cases may require surgery. Understanding the best treatment approach can help ensure a full recovery.
As we age, our risk of falling increases, often leading to serious injuries such as fractures or head trauma. Falls can have a major impact on independence and quality of life, sometimes resulting in long hospital stays or a loss of confidence in daily activities
Menopause, a natural phase in a woman’s life marked by the cessation of menstruation, is accompanied by hormonal changes that significantly impact overall health.
Perimenopause, often referred to as the "menopausal transition," is the phase preceding menopause marked by hormonal fluctuations that signify the gradual decline of ovarian function.
Marfan’s Syndrome Michael Phelps, the famous Olympic swimmer, is often noted as someone who shares some physical traits of Marfan's. While these physical traits can aid in certain sports, Marfan’s can lead to serious health complications, particularly affecting the heart, eyes, and skeletal system.
Medical imaging is a valuable tool for diagnosing injuries and conditions, each modality offering unique advantages and disadvantages. X-rays and CT scans are commonly used for bone injuries like fractures because they provide clear images of bone structure.
Delayed Onset Muscle Soreness, or DOMS, is the muscle pain and stiffness that peaks a day or two after intense or unfamiliar physical activity.
