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? I hear about these all the time from my clients. And here's what I've found - it makes you second-guess every activity you love.
I totally get it. You're worried about making things worse. You're frustrated because you don't know what's safe and what's not.
What Happens When You Stop Moving
Without the right approach, here's what I've seen happen. People start avoiding the stairs at work. They skip their 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.
I had a client who stopped going to her weekly walking group because she was afraid her knees would give out. She told me she felt invisible - like she'd disappeared from her own life. That stuck with me because it didn't have to be that way.
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. I use it with all my Joint Pain Programme participants, and it works. 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 - working with your body, not against it.
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 so you're not compensating in ways that make things worse.
Real-life example: When getting up from your favourite armchair, count to three as you rise. This protects your knees and hips.
One of my clients was rushing to stand up from her sofa and her knee would click and ache every time. When she slowed it down to a count of three, the clicking stopped within days. She couldn't believe something so simple made such a difference.
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.
I know you might be thinking "But I used to be able to carry two bags." From what I've seen, that's not the point right now. 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.
I remember working with a gentleman who felt embarrassed about making two trips from the car with shopping. His wife kept telling him to just take both bags. When he explained he was building strength gradually, not being lazy, everything shifted. Three months later, he was back to carrying both - but he got there safely.
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. You're not giving up, you're being strategic.
Real-life example: When weeding the garden, kneel on a cushion and don't bend as far forward. You're still gardening, just adapting.
Mark, one of my JPP participants, was devastated he couldn't kneel properly to garden anymore. I showed him how to modify - cushion, shorter sessions, not bending as far. He's still out there three times a week, just doing it differently. And his range has actually improved over time.
Timeline: Range typically improves over 4-6 weeks with consistent, gentle movement.
Putting SLR Into Daily Practice
Here's what I suggest:
Step 1: Notice when and where you feel discomfort. Is it sharp or dull? Which activities trigger it? You're not being paranoid - you're gathering useful information.
Step 2: Try slowing down first. Still uncomfortable? Reduce the load. Still there? Limit your range. Work through these in order.
Step 3: Keep a simple diary of what works. Most people find one or two adjustments make all the difference. You don't need to change everything at once.
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 that I use every day with my clients.
Most importantly: Staying active prevents further problems, improves your mood, and keeps you independent.
Real Benefits You'll Experience
Here's what I've seen happen when people use SLR consistently:
Confidence boost: You'll feel more in control of your body, not afraid of it
Better form: Moving slower means better technique and less compensation
Injury prevention: No more pushing through pain that makes things worse
Consistency: You can exercise regularly without setbacks or flare-ups
Most people find this approach much easier than they expected. You're working with your body, not fighting against it.
I had a lady in her late 60s tell me she'd tried "pushing through the pain" for years because that's what she thought she was supposed to do. When I gave her permission to slow down, reduce weight, and modify range, she actually cried with relief. She thought I was going to tell her to work harder, not smarter.
Your Next Steps
This week: Choose one activity that bothers you. Apply just the speed adjustment. That's it - don't overcomplicate it.
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. This framework works for most people, but not everything.
Want More Support?
If you'd like guidance on warming up before activities, check out the 5-minute joint-friendly warm-up routine - it pairs perfectly with the SLR approach.
And if you're ready to add strength-building exercises, the easy-start exercise plan uses these same SLR principles.
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.
I've worked with people who thought their active days were over. They weren't. They just needed a different approach. If you can move even a little today, you can improve. I've seen it hundreds of times.
Remember: Small, smart changes lead to big improvements in how you feel and move. You don't have to do this perfectly - you just have to start.
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