Healthy Ageing & Performance
Evidence-led guidance on strength, mobility, nutrition, sleep, recovery and long-term health for adults 30+. Learn what helps you stay capable—and when personalised coaching can help.
Trusted by the best:
What supports healthy ageing?
Strength & Power
Maintain muscle, bone health and the physical capacity needed for everyday life.
Mobility & Balance
Move confidently, preserve useful range and reduce avoidable loss of independence.
Cardiovascular Fitness
Build the aerobic capacity that supports energy, health and resilience.
Recovery & Sleep
Adapt to training, manage fatigue and protect long-term physical and mental health.
Nutrition & Habits
Use practical nutrition and repeatable habits to support strength, recovery and consistency.
A practical, evidence-led approach
Healthy ageing is not about avoiding effort. It is about applying the right dose of strength, fitness, movement, recovery and nutrition consistently. This hub brings together Nottingham Physio’s practical guidance so you can make informed decisions and keep progressing.
Recommended healthy ageing guides
Begin with these practical guides to functional fitness, postural stability and moving well.
Start here: healthy ageing and longevity
Our cornerstone guide explains how strength, movement, nutrition, sleep and recovery work together to support a longer, more capable life. It is the best place to begin before exploring the wider library.
Explore the Healthy Ageing & Performance library
Browse the latest evidence-led articles from Nottingham Physio. The library covers strength, movement, recovery, nutrition, injury resilience and long-term performance.
What our clients say
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Calvin J.
1 year ago
Spent the day shadowing Johnny at Nottingham Physio. It was fantastic to see the impact Johnny's work has on people from a wide range of backgrounds. His conversational and friendly nature puts clients at ease. He combines his inquisitiveness and solid knowledge of anatomy to deliver the highest level of care to patients. A very worthwhile experience and I would have no problem recommending Nottingham Physio to anyone.
Elizabeth R.
1 year ago
I couldn’t have completed the London Marathon without Johnny’s expertise. Just a few weeks before the race, severe knee pain struck me around 20 km—forcing me to walk and seriously doubting I’d ever make the finish line. In just three sessions, Johnny completely transformed both my running technique and my mindset. On race day, I completed the entire 26.2 miles pain-free.
Johnny didn’t just fix my form; his deep understanding of biomechanics, coupled with insightful conversation, helped me overcome the mental barriers I’d built up around long-distance running. What I once believed was simply “bad for my knees” turned out to be a faulty technique—and Johnny showed me exactly how to correct it. Thanks to him, I crossed that finish line stronger and more confident than ever.
Johnny didn’t just fix my form; his deep understanding of biomechanics, coupled with insightful conversation, helped me overcome the mental barriers I’d built up around long-distance running. What I once believed was simply “bad for my knees” turned out to be a faulty technique—and Johnny showed me exactly how to correct it. Thanks to him, I crossed that finish line stronger and more confident than ever.
PPXBS
1 year ago
I’m really happy with the treatment I received. Miss Amruta Vora helped me tremendously with my lower back pain using her deep knowledge. I noticed a significant improvement in a short amount of time. Thank you so much for your excellent care and support!
I absolutely recommend it.
I absolutely recommend it.
Sylvia M.
1 year ago
A fantastic set up! I have had sports massages in the past but never as well structured or planned. I learnt so much today from Nick who started with a thorough detailed assessment and then got to work. Ouch.. deep tissue massage all over with Nick checking frequently if the pressure was okay. He reacted to my responses and eased off when I needed and explained which muscles were knotted and possible reasons why. Note to self when standing try not to take most of my weight through my left side. Yes glutes are tight 😆too tight??? Hip flexors and IC band also tight. Upper body in alignment no issues with shoulders arm and back. Stretching / mobility tips provided along with examples of exercises to do. Great sense of humour that got me through the tough parts made me laugh when I felt like crying! What a skill to have. Thank you.
Looking forward to next week x
Looking forward to next week x
Caroline C.
1 year ago
Mid marathon training program, a knee niggle became injury. Johnny diagnosed a bruised meniscus and I honestly thought this was the end of running for a long time. A running gait video analysis determined poor running technique. Incrementally and over a period of time, this had caused the injury.
Johnny has coached me on how to run pain free, whilst still in recovery and beyond! I’m proper chuffed that I can improve and continue running whilst in recovery.
As a seasoned runner, I truly thought this was the end of my running career. Fortunately it’s not the case and I feel empowered to run better and stronger.
I highly recommend this clinic.
Johnny has coached me on how to run pain free, whilst still in recovery and beyond! I’m proper chuffed that I can improve and continue running whilst in recovery.
As a seasoned runner, I truly thought this was the end of my running career. Fortunately it’s not the case and I feel empowered to run better and stronger.
I highly recommend this clinic.
Harsha D.
1 year ago
I’m incredibly grateful to Nilaksh for helping me get back on my feet—literally and figuratively! I came in with back and shoulder pain and from day one, they took the time to assess the issue thoroughly and explain what was going on in a way that actually made sense.
What really impressed me was how effective the exercise plan was. The stretches and strengthening routines they gave me were easy to follow, and after just 4 to 6 sessions, I noticed a major improvement. Pain started to ease, my range of motion increased, and I was able to get back to my usual activities without discomfort.
Nilaksh was always encouraging, patient, and genuinely invested in my progress. Each session felt purposeful, and I appreciated how they adjusted things as I improved. Thanks to their expert guidance and support, I’m feeling so much better.
I highly recommend Nilaksh if you're looking for someone who knows their stuff and truly cares about getting you better.
What really impressed me was how effective the exercise plan was. The stretches and strengthening routines they gave me were easy to follow, and after just 4 to 6 sessions, I noticed a major improvement. Pain started to ease, my range of motion increased, and I was able to get back to my usual activities without discomfort.
Nilaksh was always encouraging, patient, and genuinely invested in my progress. Each session felt purposeful, and I appreciated how they adjusted things as I improved. Thanks to their expert guidance and support, I’m feeling so much better.
I highly recommend Nilaksh if you're looking for someone who knows their stuff and truly cares about getting you better.
Shashank
1 year ago
Had a dodgy lower back for near on six months—tried all sorts, but nowt really did the trick. A mate put me onto Nottingham Physio, and gotta say, it was a top shout. From the first session, Nilaksh properly explained what was causing the grief and why, which made a lot of sense. The manual therapy, massage, and rehab plan sorted me right out. Finally pain-free and back to normal. Cheers, Nilaksh—proper top work. Would highly recommend. 👍
Oliver Byers (.
1 year ago
Had the pleasure of spending the day with Johnny on work experience having a look at what he gets up to with clients. Johnny and his team are very accommodating and knowledgeable and gave me a great insight into what their roles entail and how they help and promote movement and health.
Sahil C.
1 year ago
Had a great experience at Nottingham Physio! Amruta was very professional, knowledgeable, and attentive to my needs. She took the time to understand my condition and provided effective treatment that really helped. Highly recommend this clinic for anyone looking for quality physiotherapy!
Helen V.
1 year ago
Before the age of 18 I’d had double hip surgery and was forced to quit my childhood sports. Throughout my journey I was inspired to become a physiotherapist to help others return to sport. During my undergraduate studies I started to run. I was fortunate enough to have my second placement here at Nottingham Physio and was keen to see if Johnny could help my running form as I am competing in the 2025 TCS London Marathon. Having been to two other gait analyses I was interested to see if there was any difference. Within 30 minutes Johnny identified I was an over strider which caused me to heel strike putting my hips in a mechanically disadvantageous position. Johnny gave me verbal cues which optimised my running gait and I no longer over stride. I now run faster than I ever believed I could. I feel I can now reach my goal of qualifying for the Boston Marathon in the future.
Mollie B.
1 year ago
I attended a 5 week business based physiotherapy placement here at Nottingham Physio. As a swimmer, I have never really looked much into running however after seeing many runners over the past few weeks and learning under the guidance of Johnny Wilson I am much more knowledgeable about the techniques and biomechanics of running. The set up of Nprunninglab on instagram and the work on the clinical running video gait analysis with Johnny has been extremely valuable and I will carry this knowledge into future experiences. Thank you to everybody at Nottingham Physio.
Peter R.
2 years ago
Seen Dan twice now and I can’t recommend him enough. I first saw him after a lower back problem. Within 1 hour my back was feeling a lot looser and the pain reduced. Dan is great at working out the issues. I will be making more appointments moving forward to keep any niggles at bay!
Darren J.
2 years ago
The treatment, care, and support I have received from Radhika has been nothing short of outstanding. I had been struggling with a frozen shoulder for several months, and having had one 2 years before I was dreading what the rest of the year had in store for me. From the very first session with Radhika I could feel the progress, and the intense early treatment session were exactly what I needed. Radhika's assessment of the issue, and knowledge of the treatment required at each stage was super. It was genuinely life enhancing. I can't recommended highly enough.
Alfie C.
2 years ago
Johnny any the rest of the team here are absolutely brilliant. They’re all extremely helpful and very knowledgeable so definitely give you the best experience you could get. I would 100% recommend going to see these guys if you’ve got any problems or issues!
Max L.
2 years ago
I can't thank Paulina enough for the incredible support and expertise she has provided throughout my recovery from ACL surgery. Thanks to her tailored rehabilitation plan and hands-on approach, I was able to go from surgery to full match play in just over a year. Paulina really took the time to understand my goals, pushing me when needed and making sure I stayed safe during the entire process. If you're looking for a knowledgeable and caring physio who truly invests in your recovery, I highly recommend Paulina!
Oliver S
2 years ago
I've worked with Paulina mainly on my hip but also ankle and shoulder. She used acupuncture, shockwave/ultrasound and massage therapies in the first session to help my walking and pain immediately. The unusual combination of her knowledge and skills in both sports rehab and physiotherapy, along with her bright, positive, warm and friendly personality have all been vital in the progress I've made since, both physically and in mindset. I only made sporadic progress in the previous three years seeing various other medical professionals. Being based in Roko Health Club with the full range of equipment allows exercise demonstration which is monitored with a phone app. Combining this with treatment allows for maximum effect and progress. Paulina always has sessions available outside of work hours and at weekends - often at short notice which has also been a key factor. Her care and service are of the highest order because Paulina is passionate and dedicated to what she does - she simply and truly cares - a joy to work with. I have absolutely no doubt in recommending her.
Becca H.
2 years ago
I’ve been seeing Dan for massages for a few months now to help manage the strain on my back from work, he is always super friendly, professional and thorough, I always leave feeling so much better with my back pain and can move more easily. I would highly recommend 😁
James W.
2 years ago
After suffering from severe pain to my knee, I was advised to see a physio, being sceptical but willing to try something to help rid the pain I called Nottingham Physio and asked to see someone asap, I was booked in within a couple of hours, perfect.
I met Radhika, immediately felt relaxed, Radhika is professional, calming and very approachable making my experience a pleasure, with her wealth of knowledge and skills I feel safe in good hands.
I would suggest Radhika to anyone needing a physio and rate her 10/10.
I met Radhika, immediately felt relaxed, Radhika is professional, calming and very approachable making my experience a pleasure, with her wealth of knowledge and skills I feel safe in good hands.
I would suggest Radhika to anyone needing a physio and rate her 10/10.
Monica G.
2 years ago
Roshini is an excellent physiotherapist—knowledgeable, caring, and professional. Her personalized approach has significantly improved my recovery. Highly recommend!
Gillian S.
2 years ago
I had a physio appointment with Radhika, and she was excellent. She quickly diagnosed the issue with great expertise and explained everything clearly. Her treatment made an immediate difference, and I felt a noticeable improvement in how my body felt. Highly recommend her!
lewis C.
2 years ago
I’ve been going here for a treatment for my Jumpers Knee. Radhika has been brilliant! Great place to recover and really professional!
George T.
2 years ago
The two-day running seminar with mr John Wilson was very revealing for all of us. The presenter kept our interest with his interactive skills.
Besides his level of knowledge and communication, he demonstrated an excellent character and humility!
I am looking forward to the following parts of the seminar!
I want to mention also the excellent translation and enthusiasm of mr Christos Kosimopoulos and the facilities of “Epimorfosis”
Besides his level of knowledge and communication, he demonstrated an excellent character and humility!
I am looking forward to the following parts of the seminar!
I want to mention also the excellent translation and enthusiasm of mr Christos Kosimopoulos and the facilities of “Epimorfosis”
ANDREW N.
2 years ago
Very positive sessions with Radhika. Easy to book. Good physio for hamstrings and then exercises too. Would recommend.
Shruthi K
2 years ago
Having a desk job, I had been struggling with neck stiffness and pain for weeks, so I decided to book an appointment with Shravantika Das.
Das took the time to thoroughly assess and diagnose the root cause of my discomfort, explaining everything in clear terms. The hands-on treatment was incredibly effective—by the end of the session, my stiffness had significantly reduced, and the pain was nearly gone!
I left feeling so much better and equipped with practical advice to prevent future issues. Highly recommend!
Das took the time to thoroughly assess and diagnose the root cause of my discomfort, explaining everything in clear terms. The hands-on treatment was incredibly effective—by the end of the session, my stiffness had significantly reduced, and the pain was nearly gone!
I left feeling so much better and equipped with practical advice to prevent future issues. Highly recommend!
Nefeli F.
2 years ago
Mr. Wilson is an exceptional lecturer with a wide range of knowledge and unique clinical reasoning skills. During our running masterclass, he was willing to answer all of our questions thoroughly and patiently.
We really did a deep dive into the running gate.
All in all, it was, with no doubt, a passion-driven lecture which changed my approach in assessing a runner's gait
We really did a deep dive into the running gate.
All in all, it was, with no doubt, a passion-driven lecture which changed my approach in assessing a runner's gait
Yanni G.
2 years ago
One week ago I had a clinical course with Johnny for runners. I felt that he combined knowledge as well experience, both of them of high level, and tried the most to give all of that to all of us! Always happy to answer and discuss! I am looking forward for the next one!!
Zoe S.
2 years ago
As a student sports rehabilitator from UoN, completing placement here has been an amazing experience. I have learnt so much from Johnny and all the staff that work here and will take away a wealth of information and experience that will be extremely beneficial for my growth as a person and for my future career pathway. Johnny is an outstanding physio, with an extensive background making him one of the best physios out there, using a holistic patient centred approach and truly caring about his clients. Thank you Notts Physio and everyone at ROKO health centre!
Maddy D.
2 years ago
Had a fantastic experience at Nottingham Physio with Shravantika Das. I came in with upper shoulder pain, and she took a really thorough approach from the start. She conducted a comprehensive assessment, including detailed history-taking and specific tests, which helped her pinpoint the exact issue. What impressed me most was how clearly she explained everything - she showed me which muscles were affected and helped me understand the root cause of my problem.
The treatment was excellent - she used trigger point release techniques and hands-on therapy that made an immediate difference. She also prescribed specific exercises for me to do at home. I could feel a significant improvement after just one session, with my pain levels dropping considerably. Really professional service and great results!Thank you
The treatment was excellent - she used trigger point release techniques and hands-on therapy that made an immediate difference. She also prescribed specific exercises for me to do at home. I could feel a significant improvement after just one session, with my pain levels dropping considerably. Really professional service and great results!Thank you
Akash Kashyap S.
2 years ago
I recently visited Nottingham Physio due to muscle knots and tightness in my legs from playing cricket. I had the pleasure of being treated by Das, who thoroughly assessed my condition. She took the time to explain the root cause of my discomfort and conducted tests to determine the affected muscles.
After a comprehensive evaluation, she provided targeted trigger point release and hands-on treatment, along with prescribed exercises to aid my recovery. Remarkably, after just one session, I felt a significant reduction in tightness and improved mobility, which made a noticeable difference in my performance during physical activity. I highly recommend Das and Nottingham Physio for anyone seeking effective and professional physiotherapy services.
After a comprehensive evaluation, she provided targeted trigger point release and hands-on treatment, along with prescribed exercises to aid my recovery. Remarkably, after just one session, I felt a significant reduction in tightness and improved mobility, which made a noticeable difference in my performance during physical activity. I highly recommend Das and Nottingham Physio for anyone seeking effective and professional physiotherapy services.
Matthew T.
2 years ago
I have used Nottingham Physio throughout the last few months for a variety of different treatments following different sport related injuries. The staff I have worked with have been very knowledgeable, considerate and helped me along my road to recovery.
I recently went to see Radhika for a troubling shoulder pain and her service was exceptional, providing constant feedback on the issue and ensuring that I was comfortable at all times, answering any questions I had.
I would highly recommend going to Nottingham Physio and working with Johnny, Radhika, Paulina et al to resolve any issues.
I recently went to see Radhika for a troubling shoulder pain and her service was exceptional, providing constant feedback on the issue and ensuring that I was comfortable at all times, answering any questions I had.
I would highly recommend going to Nottingham Physio and working with Johnny, Radhika, Paulina et al to resolve any issues.
Mark H.
2 years ago
Johnny has been brilliant in helping me improve as a student on placement under him. I have learned more than I could have ever hoped for. He is extremely knowledgeable and incredibly friendly. From seeing him interact with clients, I couldn't recommend him enough.
Mark G.
2 years ago
Nia was great. Very thorough and knowledgeable which really helped my road to recovery thankyou
Geraldine E.
2 years ago
Excellent as usual 😊
karen R.
2 years ago
Went form physio on my back and for pain in my knee. Met Roshini who was very nice, polite and easy to talk to. She knew exactly where my pain was coming from, would definitely recommend her to anyone. Thanks Roshini
Colin C.
2 years ago
I had Roshini for a sports massage and she was excellent and I would definitely recommend her.
Daniel D.
2 years ago
Physiotherapist: Roshini Dinakaran
I have severe pain behind my knee and I reached out to Nottingham Physio. Roshini attended my case and she assisted me with rectifying the cause for the pain. Also relived my pain with release techniques and regular exercises.
My knee pain is completely cured and now she also helps me with personal fitness training as well.
Kudos to Nottingham Physio! I’d strongly recommend to my friends and family.
I have severe pain behind my knee and I reached out to Nottingham Physio. Roshini attended my case and she assisted me with rectifying the cause for the pain. Also relived my pain with release techniques and regular exercises.
My knee pain is completely cured and now she also helps me with personal fitness training as well.
Kudos to Nottingham Physio! I’d strongly recommend to my friends and family.
Aishwariya
2 years ago
I recently had the pleasure of being treated by Miss Roshini, my physiotherapist, during my knee recovery. From the start, she was attentive, knowledgeable, and made sure I was comfortable throughout. Thanks to her expertise, I experienced amazing results, and I’m now pain-free and back to sports without any discomfort. Roshini tailored my therapy perfectly to help me regain full strength and mobility. I highly recommend her for anyone seeking a dedicated and caring physiotherapist!
Stephanie G.
2 years ago
I had a massage with a guy called Dan and it was just what I needed for all the pain and knots I had on my back and neck..
I will come back for sure and I 100% recommend 💃🙏🏽
I will come back for sure and I 100% recommend 💃🙏🏽
Kate O.
2 years ago
Dan has been providing sports massage for my daughter who trains in trampolining. Each time Dan has worked with her she has come out feeling totally different and in no pain. Dan is a lovely, friendly yet professional therapist who has made my daughter feel at ease.
I would highly recommend Nottingham Physio and in particular Dan.
I would highly recommend Nottingham Physio and in particular Dan.
Tim W.
2 years ago
Having lifted something rather large incorrectly, I was left with a sciatic type issue. I was treated by the super friendly Nia, who quickly assessed the depth of the problem. I was given electric shock therapy to aid recovery, along with a series of exercises. Nia was very supportive through my recovery, & I would not hesitate to recommend her services.
Darren
2 years ago
I have been visiting Jonny for a number of years and during this times he’s treated me for both Achilles Tendinopathy and lower back issues.
Jonny has built a great team of professional physiotherapists around himself with particularly high praise for the excellent Nia!
During treatment Jonny and his team take time to explain everything they’re doing, and why, in terms even I understand.
Once your treatment is finished you can expect your physiotherapist to follow up to see how you’re progressing and to offer you advice to keep you training and pain free.
Jonny is highly regarded throughout the U.K. so to have such a talented and professional physiotherapist available locally is incredible.
Jonny has built a great team of professional physiotherapists around himself with particularly high praise for the excellent Nia!
During treatment Jonny and his team take time to explain everything they’re doing, and why, in terms even I understand.
Once your treatment is finished you can expect your physiotherapist to follow up to see how you’re progressing and to offer you advice to keep you training and pain free.
Jonny is highly regarded throughout the U.K. so to have such a talented and professional physiotherapist available locally is incredible.
Liam B.
2 years ago
I injured my back in the gym and Dan has got me back fighting fit again in a matter of weeks. A really top guy and a great physio. Would highly recommend
Donna S.
2 years ago
I saw Paulina about a hamstring problem. She assessed me thoroughly and provided a stepwise rehab programme. She gave me excellent instructions and videos on how to do the exercises which have been really helpful. She has also responded to questions in between appointments when I need to check things with her. Even more important I am getting better!
Jonathan A.
2 years ago
Johnny diagnosed a historic problem with my shoulder I’d previously thought unfixable. Recommended a plan and within weeks my shoulders have felt better than ever. Highly recommend
Rob H.
2 years ago
Great coaching and support from NP Cycle Solutions. Specific, practical advice and a training plan which is tailored around my goals, events and work/family commitments. This covers targeted training sessions, nutrition, pre and post race/event advice as well as race tactics. Access to the physiotherapy side has been really useful too.
James, Johnny and Maya have all been great.
James, Johnny and Maya have all been great.
Dan H.
2 years ago
I started with Johnny at Nottingham Physio after a major bike vs car accident and he has massively helped my recovery. I switched from an NHS physio a few months after surgery and really wish I had done so sooner. In football terms, it felt like going from non-league to Premier League!
I’ve made a huge amount of progress and feel confident I will continue to do so with Johnny’s detailed exercise and rehabilitation program. I wholeheartedly recommend Nottingham Physio.
I’ve made a huge amount of progress and feel confident I will continue to do so with Johnny’s detailed exercise and rehabilitation program. I wholeheartedly recommend Nottingham Physio.
Matthew B.
2 years ago
I couldn’t be anymore grateful for the work Maya, Johnny and the rest of the team at Nottingham physio have done for me for multiple complex injuries/surgeries over the last few years and ultimately helping me get back to the high intensity sport I love. I first came to Nottingham physio having had two hip arthroscopies and immediately knew that I was working with a high level rehabilitation team. With Johnny overseeing my progress and exercise plan, I worked closely with Maya weekly with extended sessions to help me nail all of my exercises. At Nottingham physio my rehab included: working in the amazing gym at Roko health centre, hydrotherapy in the onsite pool, and return to sport activities on the field next to the gym. Maya supported and guided me every step of the way and I will be forever indebted to her dedication! I wouldn’t hesitate in recommending and would find it difficult to go to anyone else. Thank you!!
Ahmed H.
2 years ago
I had an adductor strain for nearly 2 years and almost lost hope in returning to any kind of sport, however, thanks to Nottingham Physio & Paulina, I was able to recover and reach a stage I have never reached before with treatment across only 4 months. Paulina is very professional, kind and friendly, always with a lovely smile! She provided me with a detailed plan across each stage of the rehab, documenting them with YouTube videos attached to each exercise in case you forget how is it performed. I would definitely recommend NP and Paulina to anyone & my friends.
Want a plan built around you?
Fad Saoil is Nottingham Physio’s personalised coaching service for men 30+. It includes an individual strength and conditioning plan, nutrition plan, weekly calls with Johnny, unlimited messaging, community support and exclusive articles for £200 rolling monthly. Coaching is available online, face-to-face or as a hybrid.