Phil Evans (@philthephysio)

Thumb Arthritis? Grab some tape and try this for me! #thumbarthritis #arthritis #arthritisrelief

Save this video to try it later and let’s get you back to moving with ease 💛 #arthritis #arthritisrelief #over50andfit #over50tiktok #physioadvice

Hip pain causing you issues? Let’s fix that! #over50andfit #over50tiktok #hippain #hippainrelief #arthritis

Told to walk more for your osteoporosis? Walking is brilliant, but it may not be enough to build bone. Here's the study that shows why. Comment BUILT for the free 2-minute quiz and your 7-day roadmap. #over50 #physiotherapy #osteoperosis #walking #healthyageing

Will exercising an arthritic hip wear it out faster? Here's what I see happen instead, and the three exercises I'd start with. Comment BUILT for the free 2-minute quiz and your 7-day roadmap. #over50 #physiotherapy #hiparthritis #arthritis #hips

If I could only do four exercises for the rest of my life: squats, band rows, worktop press-ups, and a loaded carry. Legs, pulling, pushing, carrying. Comment BUILT for the free 2-minute quiz and 7-day roadmap. #over50 #healthyageing #advice #physiotherapy #exercise

If getting off the floor worries you, here's where I'd start. Worktop press-ups, supported reverse lunges, then controlled step-ups. You can build the strength without getting on the floor. Comment BUILT for the free 2-minute quiz and 7-day roadmap. #over50 #physiotherapy #exercise #healthyageing…

If stairs are getting harder, start here. Seated knee extensions, supported mini squats, then controlled step-ups. Three exercises for the strength stairs actually need. Comment BUILT for the free 2-minute quiz and 7-day roadmap. #over50 #physiotherapy #healthyageing #stairs #legstrength

Three balance exercises I'd keep for anyone over 60. Heel to toe, single leg, then controlled sideways steps. Hold the worktop if you need it. Comment BUILT for the free 2-minute quiz and 7-day roadmap. #over50 #physiotherapy #healthyageing #exercise #balance

If walking is getting harder, start here. Seated toe taps, pulses on each leg, side leg raises, then supported mini squats. Four exercises to get the legs moving. Comment BUILT for the free 2-minute quiz and 7-day roadmap. #over50 #physiotherapy #healthyageing #strengthtraining #advice

Heel raises for walking, side steps for balance, arm raises for stiff shoulders, gentle knee movements for arthritis. One minute each is a place to start. Comment BUILT for the free 2-minute quiz and 7-day roadmap. #over50 #physiotherapy #healthyageing #strengthtraining #exercise

The heavy pans move down. The glasses come to eye level. Somebody else gets the suitcase. Your shoulders and upper back are how all of that gets done, so here's the one I'd start with. Comment BUILT for the free 2-minute quiz and 7-day roadmap. #over50 #physiotherapy #healthyageing…

Being told you've got hip arthritis doesn't automatically mean the walks, the golf and the gym have to go. Usually it means changing how much, not whether. Comment BUILT for the free 2-minute quiz and 7-day roadmap. #over50 #physiotherapy #healthyageing #arthritis #hips

Standing on one leg while you get a foot through a trouser leg asks for balance, hip movement and control all at once. Here's a way to test it without the trousers. Comment BUILT for the free 2-minute quiz and 7-day roadmap. #over50 #physiotherapy #healthyageing #strengthtraining #advice

If you've started sticking to the path rather than crossing the grass, this one's for you. On a pavement the ground is predictable. On grass or gravel your ankles and hips are making constant small adjustments. Here's how I'd practise it indoors. Comment BUILT for the free 2-minute quiz and 7-day…

Thumb fine until you grip something? Turning a key, opening a packet, holding something between thumb and fingers. Those put a lot of force through the joint at the base of the thumb. Here's the isometric I'd start with. Comment BUILT for the free 2-minute quiz and 7-day roadmap. #over50…

Walking on the flat and walking uphill ask different things of your body. On a hill, every step also has to lift your body weight upwards. Here's the step-up I'd start with. Comment BUILT for the free 2-minute quiz and 7-day roadmap. #over50 #physiotherapy #healthyageing #hips #stepup

If I could only pick four exercises for an arthritic knee, these are the four. Seated knee extensions, supported mini squats, standing hip abduction, controlled step-ups. A starting routine, not a cure. Comment BUILT for the free 2-minute quiz and 7-day roadmap. #over50 #physiotherapy…

Walking is movement. Standing still is holding one position. Your back can tolerate those very differently. Two things to try next time you're stuck standing. Comment BUILT for the free 2-minute quiz and 7-day roadmap. #over50 #physiotherapy #healthyageing #backpain

Your knee can still ache while you're getting measurably better. Pick one activity, write down what you manage today, check again in a few weeks. Comment BUILT for the free 2-minute quiz and 7-day roadmap. #over50 #physiotherapy #healthyageing #kneepain

Two physios, opposite advice, and both can be right. Three things I'd look at instead of asking whether an exercise is good or bad. Comment BUILT for the free 2-minute quiz and 7-day roadmap. #over50 #physiotherapy #healthyageing #advice

💬 Comment BUILT and I'll send you my free 7-day roadmap, so you know where to start. If you want to keep walking well into your 70s and 80s, there's one group of muscles I'd have you strengthening now. Your glutes. They help you walk, climb hills, get up from a chair and keep your pelvis steady…

💬 Comment BUILT and I'll send you my free 7-day roadmap, so you know where to start. Four exercises. Sixty repetitions. All at home. Worktop press-ups. Band rows. Supported reverse lunges. Heel raises. 15 of each. Between them that's pushing, pulling and leg strength, which is what lifting…

💬 Comment BUILT and I'll send you my free 7-day roadmap, so you know where to start. The kettle takes about two minutes. You're standing there anyway. Calf raises. Hold the worktop, up onto your toes, three seconds to lower. 15. Sit to stands. Nearest sturdy chair, arms folded, all the way up and…

💬 Comment BUILT and I'll send you my free 7-day roadmap, so you know where to start. After 50, these are three areas I'd make time for. 1. Glutes. Glute bridge, controlled. 2. Thighs. Sit-to-stand, stand fully, sit down slowly. 3. Upper back. Band pull-apart, light band, steady. Three areas worth…

💬 Comment BUILT and I'll send you my free 7-day roadmap, so you know where to start. If you've done the same ten repetitions for months, could you actually do another twenty? Take heel raises. Hold a worktop, up onto your toes, slowly lower back down. If ten feels easy, make it harder. Not thirty…

💬 Comment BUILT and I'll send you my free 7-day roadmap, so you know where to start. If you're over 50, how many times can you get out of a chair in 30 seconds? Sturdy chair against a wall. Arms folded across your chest. All the way up, all the way down, as many as you can. Hands are fine, just…

💬 Comment ROADMAP and I'll send you my free 7-day roadmap, so you know where to start. Kneel on one knee, stand back up without using your hands, then try the other side. Was one noticeably harder? It's part of how you get yourself up from the floor when there isn't a chair or somebody there to…

💬 Comment ROADMAP and I'll send you my free 7-day roadmap, so you know where to start. Your knee X-ray doesn't know what you did yesterday. If you X-ray people who have no knee pain at all, you'll still find changes in plenty of them. The X-ray shows what the joint looks like. It doesn't tell us…

💬 Comment ROADMAP and I'll send you my free 7-day roadmap, so you know where to start. If getting out of a low sofa feels harder than it used to, try this before you stand up. Look where your feet are. If they're out in front, bring them back underneath you. Then lean forwards from your hips until…