Sarcopenia is a progressive, age-related condition characterized by the loss of skeletal muscle mass, strength, and physical function. It primarily affects fast-twitch muscle fibers and is driven by a combination of reduced physical activity, hormonal changes (such as lower testosterone and growth hormone), and increased systemic inflammation. This imbalance leads to decreased muscle protein synthesis and increased breakdown, resulting in muscle atrophy. Sarcopenia not only impacts mobility and independence but also increases the risk of falls, fractures, and chronic disease complications such as type 2 diabetes, cardiovascular disease, and cognitive decline
Accurate diagnosis of sarcopenia is essential and typically involves a combination of clinical and functional assessments. Common tools include grip strength tests, gait speed measurements, and muscle mass evaluations using DXA scans or bioelectrical impedance analysis, which can be ordered through your GP. Functional tests like the chair rise test and our Force Decks help assess mobility and endurance. These assessments allow clinicians to classify sarcopenia severity and tailor interventions accordingly. Early detection is key, as interventions are most effective before significant muscle loss and disability occur.
A team of experts will help you limit the worries associated with Sarcopenia:
Physiotherapy is the cornerstone of sarcopenia management, with strong evidence supporting progressive resistance training at least twice weekly to rebuild muscle mass and strength. Your trusty OHL Physio can build you a tailored program to do at home, at a local gym and/or you can join our OHL Group Physio classes to perform your training in a fun, responsive, safe environment. Exercises are tailored to individual capacity and often include balance and functional training to reduce fall risk. Physiotherapists also educate patients on optimal movement strategies and ways to stay active throughout the day, including “strength snacks” and breaking up sedentary time.
Podiatry plays a crucial role in maintaining mobility and preventing falls. Podiatrists assess gait, foot posture, and footwear, ensuring stability and comfort during movement. They may recommend orthotics or footwear modifications to improve walking efficiency and reduce joint strain, especially in older adults with altered biomechanics due to muscle loss.
Dietetics supports muscle health through personalized nutrition plans. Dietitians focus on adequate protein intake (typically 1.2–1.6 g/kg/day), distributed evenly across meals with 25–30 g of protein and 3–4 g of leucine per serving. They may also recommend supplements such as vitamin D, omega-3 fatty acids, creatine, and HMB to support muscle synthesis and reduce inflammation. Nutrition is especially important for individuals who are malnourished or have chronic conditions that exacerbate muscle loss.
If you think sarcopenia is affecting your world, please reach out to any of our experts to get started on a holistic plan ASAP. Bookings for Physio, Podiatry and Dietetics can be made via 9431 5955 and/or you can book online via our Client Portal.
