Frequently asked questions
Frequently asked questions
A few answers to questions we hear often. Click a question to see the answer.
What is osteoarthritis and what can I do about it?
Osteoarthritis affects not just the cartilage but the whole joint. International experts – doctors and physiotherapists alike – recommend a combination of education, exercise therapy and, if the BMI is ≥ 25, weight reduction as the basic treatment for everyone.
And you can train almost anywhere – even at the office 😉
More information:
- Swiss League against Rheumatism: osteoarthritis (German)
- Guidelines: NICE · OARSI · EULAR
We offer the internationally tested programme GLA:D – living well with osteoarthritis. Learn more.
Meniscus lesions without an acute injury?
A meniscus can tear not only in an accident – it can also degenerate gradually. For such degenerative meniscus problems, active therapy is often worthwhile before considering surgery.
Fall risk in older people
The risk of falling increases with age – and it is higher when health problems reduce balance, vision, or strength, or cause dizziness. Various medications can also raise the risk; ask your doctor about it.
Useful resources:
- BFU – preventing falls (German)
- StoppSturz – fall prevention in old age (German)
- Short fall-risk check (questionnaire, as recommended by the CDC)
If an increased risk is found, the cause should be clarified – including balance and strength tests (simple, no equipment). The Swiss League against Rheumatism offers fall prevention.
Am I at risk of falling?
Answer a few short questions to estimate your risk. Note: this is not a medical diagnosis – ask your doctor.
You can download a short PDF at the end and discuss the results with your doctor.
I have osteoarthritis and I'm weather-sensitive. What does the science say?
There are indications that weather-related factors can change symptoms – temperature swings, humidity and air pressure are mentioned in studies. The findings are, however, not consistent.
Some of the research:
Machines, free weights or body weight?
All three have pros and cons.
Machines are easy to dose and – set up correctly – safe; useful when, say, a squat isn’t (yet) possible. You also often train in a centre, which helps motivation.
Free weights (e.g. dumbbells) challenge coordination more – an advantage, but they need more guidance.
Body weight is very safe and possible anywhere with little effort; adapting the exercises to your goal takes some know-how.
We’re a small practice without weight machines and convinced that equipment-free exercises benefit most people. If machine training becomes necessary, colleagues in Brig offer it.
Back pain – what is Cognitive Functional Therapy?
Cognitive Functional Therapy (CFT) is a modern, evidence-based approach for persistent pain in the movement system. The core idea: pain is complex and shaped not only by physical factors but also by thoughts and psychosocial factors.
At its heart is a very thorough assessment with good listening: how do you move? How do you interpret your pain, what beliefs and fears are there? The cognitive part helps you make sense of the pain; the functional part changes unhelpful movement and behaviour patterns.
CFT is not a miracle cure – it is used when simpler approaches haven’t helped.
There is a video glimpse on our Movement helps page (consent required, since it’s YouTube).
I want to be active for my health. How much should I do?
The World Health Organization (WHO) is clear on the amount:
- 150–300 minutes per week at moderate intensity or 75–150 minutes at vigorous intensity.
- Plus strength training for all major muscle groups on at least two days.
- From age 65, add balance, coordination and strength on three days.
Rule of thumb: moderate = you can still speak full sentences and just about sing; vigorous = talking yes, singing no.
Most important: find an activity you enjoy – only regular movement helps. Dancing, for example, is excellent.
Roger prefers hilly terrain and controls the descent to protect the joints – often with poles (Nordic walking), which trains more muscles.
How hard should I train for it to be good for my health?
We distinguish endurance and strength training, because intensity is judged differently.
Endurance: intensity can be split into zones. In the 3-zone model two thresholds separate the ranges – the first and second ventilatory threshold (roughly first/second lactate threshold).
- First threshold: breathing quickens a little; talking is still easy, singing barely. Below it you can train for a very long time.
- Second threshold: full sentences get hard, lactate rises steeply. You can hold this from a few minutes up to about an hour, depending on fitness.
A common mistake is training too much between the thresholds. Better: many long sessions at the first threshold and a few hard ones at/above the second.
Percent-of-max-heart-rate figures are fine on average but often wrong for the individual. Ideally, determine at least the first lactate threshold – a simple, safe lactate step test is enough (a small drop of blood from the finger at each stage).
At what intensity do I burn the most fat?
The faster you train, the more energy you need – but your carbohydrate stores empty quickly and cravings kick in. Training more slowly burns fewer calories but a larger share of fat.
You burn the most fat around the first ventilatory threshold – this point is called FatMax.
This intensity can be determined with a lactate step test (with us on the bike ergometer or on foot, CHF 180).
Simple self-test: on the ergometer, choose a power at which you can speak normally; increase by 20 watts every 4 minutes and read a text aloud during the last 30 seconds. You’ve reached the first threshold when you need to breathe more deeply after just a few words.
What happens in the body with inactivity and activity?
Physical inactivity contributes to risk factors such as excess weight, insulin resistance, unfavourable blood lipids, inflammation and oxidative stress – and thus to vascular and cardiovascular problems.
Exercise works the other way: it improves vascular and cardiac function, lowers blood pressure, improves blood lipids, reduces insulin resistance and inflammation, and boosts blood flow to the muscles.
What is sarcopenia and what can I do about it?
Sarcopenia is the progressive loss of muscle strength, muscle mass and physical performance. Under the current European definition (EWGSOP2), low muscle strength is the key criterion; low muscle quantity or quality confirms the diagnosis, and physical performance (e.g. walking speed) indicates its severity. It can occur with age (primary), but can also result from illness, inactivity or malnutrition (secondary). Sarcopenia raises the risk of falls, frailty and loss of independence.
The good news: you can do a lot about it. The most effective approach is strength training with increasing resistance, supported by enough protein and general activity. Strength – and especially fast, powerful movement – can be built up well into old age.
We support you with this: see Strength in later life and Power training in later life.