Winter is well and truly here. With the cooler weather comes more colds and flu, lower mood, and those familiar winter cravings — which is exactly why it's the perfect time to keep moving. Whether you're young or old, active or just starting out, staying active through winter is one of the best ways to keep the winter blues at bay.
Not sure where to start? Read our blog on staying active through winter.
In this update, our team covers a few things worth knowing this season: at-home ankle taping, chronic pain, osteoporosis, and how to get up safely after a fall.
Ankle taping you can do at home
Our physiotherapist, Vincent, is back with another at-home taping video. Last month he showed knee taping — this time it's the ankle.
Ankle taping can help if you have some instability or pain after rolling your ankle. As always, there are many ways to tape an ankle, and while this technique suits some conditions, it isn't the right choice for every ankle injury. An assessment with a physiotherapist is the best way to know whether it's appropriate for you.
A few general taping tips:
- If the tape makes your skin red or itchy, take it off straight away.
- You can usually shower with the tape on — just pat it dry afterwards.
- Tape can be left on for a couple of days in the acute stage, or worn for the duration of an event.
- Always have your injury assessed first, so you know the tape is right for you and that returning to activity is advisable.
Watch Vincent's ankle taping video
Osteoporosis: what you should know
We've recently seen more people presenting with osteoporosis, and many more having DEXA scans and other tests. Osteoporosis weakens the bones and increases the risk of fractures, but there's plenty that can be done to manage it and stay strong.
Learn more about osteoporosis and how we can help.
National Pain Week: understanding chronic pain
National Pain Week runs each year — in 2026 it's from 26 to 31 July — raising awareness of chronic pain and its impact.
Chronic pain is pain that persists for longer than three months (Australian Institute of Health and Welfare (AIHW)). A few things worth knowing:
- Up to 1 in 3 people over 65 experience chronic pain. (Pain Australia)
- Around 35% of people living with chronic pain also experience depression and anxiety, due to the mental load of the condition. (Pain Australia notes - Major depression is the most common mental health condition associated with chronic pain, with rates of 30–40%, and there are also high rates of generalised anxiety disorder)
- Chronic pain significantly affects the ability to work, take part in social activities and manage the home.
[Source needed] The “1 in 3 over 65” and “35% depression/anxiety” statistics, and the 3-month definition, should each be backed by a reputable source (e.g. Painaustralia or a peer-reviewed study) before publishing.
How can physiotherapy help?
- Assess your condition
- Create management strategies to help with pain and movement
- Provide support during 1:1 exercise, so you can work with the pain rather than around it
Getting up safely after a fall
Falls are a leading cause of admission to residential aged care. Australian Institute of Health and Welfare (AIHW) reports that:
- Falls are the leading cause of injury-related hospitalisation among older Australians.
- Falls are also the leading cause of injury-related deaths in older Australians.
- One in five hospitalised falls occurred in a residential aged care facility
The best defence is staying fit and active — particularly exercises that build lower-limb strength, balance and coordination. But knowing how to get up off the ground is just as important, and many people don't realise they can't until it's too late.
[Source needed] The “leading cause of admission” claim should be supported by a reputable source (e.g. AIHW) before publishing.
If you have a fall and you're not seriously injured, here's a safe way to get back up:
- Roll onto your side.
- Push up onto your hands and knees.
- Crawl to a sturdy chair or sofa.
- Place your hands on the seat.
- Bring one foot forward into a kneeling position.
- Push through your hands and front foot to stand.
- Turn and sit down to rest before walking.
If you have severe pain, think you may have broken a bone, hit your head, or can't get up — call for help or emergency services.
Practising this technique while you're well can help you feel more confident if a fall ever happens. If you're concerned, always practise with someone else present.
Staying fit and active wherever possible will help both with your ability to get up and with reducing your risk of falling in the first place.
Book an appointment
If you have any questions about any of the above, our team at Back In Motion Aspendale Gardens is here to help.
Call us on (03) 9580 1985 or book online.
We also run an Over 55s class at the Aspendale Gardens Community Centre every Wednesday at 2:00pm, focused on strength, balance and staying independent.
Warm regards,
The team at Back In Motion Aspendale Gardens
This article is general information only and isn't a substitute for an individual assessment. If you have any concerns, please see a qualified physiotherapist.