That nagging knee pain during your morning walk. The shoulder ache when you reach for something high. The stiffness that greets you each morning.
Sound familiar? You're not alone. Many active adults over 50 notice these changes. The frustrating part? It makes you second-guess every activity you love.
What Happens If You Don't Act
Without the right approach, this gets worse. You might start avoiding the stairs at work. Skip your weekly tennis match. Give up gardening because kneeling hurts too much.
Before you know it, you're living a smaller life. Missing grandchildren's sports days. Struggling with simple tasks like carrying shopping bags.
But here's the good news: You don't have to accept this as "just getting older."
Your Solution: The SLR Framework
The SLR framework is a simple, proven method used by physiotherapists across the UK. It helps you stay active whilst managing discomfort safely.
SLR stands for:
Speed: Slow down movements for better control
Load: Reduce weight or resistance
Range: Stay within your comfort zone
This isn't about giving up activities. It's about doing them smartly.
Safety First
Always consult your GP or physiotherapist before starting any new exercise programme. Stop immediately if you feel sharp or severe pain.
How to Use SLR Step-by-Step
1. Speed: Move Slower for Control
When you feel discomfort during movement, slow right down. Take 4-6 seconds for each part of the exercise.
Why this works: Slower movements reduce sudden stress on your joints. They also help you focus on proper form.
Real-life example: When getting up from your favourite armchair, count to three as you rise. This protects your knees and hips.
Timeline: Most people notice less discomfort within the first week of slowing down movements.
2. Load: Reduce the Weight
If slowing down isn't enough, make the exercise easier. Use lighter weights or less resistance.
Why this works: Your joints get time to adapt without being overwhelmed. Research shows starting lighter and building up prevents further injury.
Real-life example: Carrying one shopping bag at a time instead of two. Taking two trips up the stairs instead of one heavy load.
Timeline: You'll likely feel more confident within 2-3 weeks. Then you can gradually increase the load.
3. Range: Stay in Your Comfort Zone
If pain continues, don't move as far. Only go as deep in a squat as feels comfortable. Don't reach as high overhead.
Why this works: Range of motion - how far your joints can comfortably move - improves gradually as inflammation (swelling and irritation) reduces.
Real-life example: When weeding the garden, kneel on a cushion and don't bend as far forward. You're still gardening, just adapting.
Timeline: Range typically improves over 4-6 weeks with consistent, gentle movement.
Putting SLR Into Daily Practice
Step 1: Notice when and where you feel discomfort. Is it sharp or dull? Which activities trigger it?
Step 2: Try slowing down first. Still uncomfortable? Reduce the load. Still there? Limit your range.
Step 3: Keep a simple diary of what works. Most people find one or two adjustments make all the difference.
Frequency: Apply SLR principles daily to activities that cause discomfort.
Why SLR Actually Works
The NHS and NICE (National Institute for Health and Care Excellence) recommend staying active for joint health. Exercise helps manage arthritis and speeds recovery from injuries.
Adjusting speed, load, and range is standard practice in UK physiotherapy clinics. It's not just theory - it's proven in real-world treatment.
Most importantly: Staying active prevents further problems, improves your mood, and keeps you independent.
Real Benefits You'll Experience
Confidence boost: You'll feel more in control of your body
Better form: Moving slower means better technique
Injury prevention: No more pushing through pain that makes things worse
Consistency: You can exercise regularly without setbacks
Most people find this approach much easier than they expected. You're working with your body, not against it.
Your Next Steps
This week: Choose one activity that bothers you. Apply just the speed adjustment.
Week 2-3: If needed, reduce the load whilst maintaining the slower speed.
Week 4-6: Fine-tune your range of motion as comfort improves.
Important: If your discomfort doesn't improve or gets worse, book an appointment with your GP or ask for a physiotherapy referral.
The Bottom Line
Joint discomfort doesn't mean stopping the activities you love. The SLR framework lets you garden, walk the dog, play with grandchildren, and stay active safely.
You're taking control of your health the right way. With patience and the SLR approach, you'll maintain the active, independent lifestyle that matters to you.
Remember: Small, smart changes lead to big improvements in how you feel and move.
Share this post