Lisa Bywaters, Author at Musculoskeletal Health Australia (MHA)

19/Nov/2020

Although it’s not a medical condition as such, most of us know what it’s like to have a foggy brain, to feel like your head is full of cotton wool affecting your ability to focus or concentrate.

It’s incredibly frustrating when you can’t find the specific word you’re searching for, or remember the time of a medical appointment, or why you walked into the kitchen so purposefully.

Brain fog. It affects a lot of people with musculoskeletal conditions, and is now getting a lot of media because many people who’ve had COVID are also experiencing it months after they had the virus.

But what is brain fog? And what can you do about it?

Brain fog is a term used to describe a bunch of symptoms – such as difficulty concentrating or focusing, forgetfulness and not being able to think clearly. It’s not a medical term, but it’s a very simple, effective term that we all use.

It can be caused by a number of things including:

medical conditions – e.g. musculoskeletal conditions, anaemia, depression, diabetes
medications – some meds used for managing musculoskeletal conditions, but also other conditions such as high cholesterol, can cause brain fog
poor quality sleep
poor diet lacking in essential vitamins and minerals
not enough exercise
stress.

How is brain fog treated?

If you’re experiencing brain fog on a regular basis, and it’s affecting your ability to do daily tasks, or to work, it’s important that you talk with your doctor.

Your doctor will look at treating any underlying causes. For example, if it turns out you’re anaemic you may be prescribed iron tablets. They may also review all of your current meds to see if brain fog could be a potential side effect. If they find that your medication is the issue, you may be prescribed alternatives medications. But having the discussion with your doctor as soon as brain fog becomes an issue is key to getting it under control as much as possible.

Other things you can do to decrease the effects of brain fog include:

Get enough good quality sleep. I know, I know, this is often really hard to do. It seems that when we’re at our most tired, it’s almost impossible to sleep well, with pain being a massive contributor to poor quality sleep. But working on getting a good night’s sleep is vital – not only to help combat brain fog but because it also has positive effects on our pain, fatigue, mood, weight and so much more.

Exercise and be physically active. Again, this has far reaching benefits beyond brain fog, but just getting up and moving your body, going for a walk, doing some tai chi or yoga, can help clear your mind. And exercising regularly will help improve your sleep quality, which will in turn reduce the risk of brain fog.

Look at your diet. Is it healthy and well-balanced? Are you drinking enough water and staying hydrated? If it’s lacking important vitamins and minerals that your body needs to function at its best, this may be contributing to your inability to concentrate or think clearly. Talk with your doctor or a dietitian if you need help assessing your diet and making healthy changes.

Manage your stress. It’s a significant cause of brain fog and the inability to focus and concentrate. Try things like mindfulness, exercise, deep breathing to help you relax and de-stress.

Track your brain fog. Being self-aware of your symptoms, including brain fog, means that you can be proactive in managing it. So if, for example, you notice that your brain fog is always worse Tuesday mornings, you can go back and look for causes. Maybe your favourite TV show is on late Monday night and you always stay up to watch it, getting less sleep as a result. Or perhaps you find that your brain fog is worse after you’ve put in long, stressful hours at work. By finding a pattern, you can then look for potential solutions – like streaming your TV show during the day, or managing your work stress better.

And if you can’t find a pattern, but know that, for example it’s worse mid-afternoon, you can plan around that. You can do tasks that require concentration and focus earlier in the day for when you’re at your sharpest.

Be kind to yourself. We can be really harsh on ourselves when we make a mistake or forget a name or can’t focus enough to finish a task properly. But this negativity can have significant impacts on our mental health, so be kind to yourself. You’re doing the best you can.

Brain fog hacks

Let’s face it – you can do all the right things to treat brain fog, but it can still strike. So here are some hacks and tips to help you get on with life.

Routine, routine, routine. Having a regular routine helps even the foggiest of minds get on with the day. Get up at the same time each day and go to bed at the same time (this also helps with sleep quality). Have your meals at the same-ish time. Schedule time for exercise and relaxation. During your work days, stick to a schedule, even if you’re working from home. All of these things will help you get through your day more easily, with less “huh, what was I doing now?”

Make alarms and alerts your best friend. Whether it’s on your phone, computer, watch, or other device, set alarms to remind you to move, stop for lunch, take a break, meditate, go to bed. They’ll help you stay on track with your daily routine. They’ll also help you remember appointments, birthdays and other significant dates.

Use a pill dispenser. I can’t tell you how many times I used to wonder if I’d taken my meds in the morning. And rather than risk double-dosing, I wouldn’t take them. Which is not ideal because obviously there were days that I didn’t end up taking them. So get rid of this stress and just use a pill dispenser. They’re a lifesaver.

Take regular breaks. When you’re finding it hard to concentrate, give your brain a break. Forcing yourself to try to concentrate can be counter-productive. Instead, when you find you’re just not able to focus or finish a task, go for a quick walk, get some air, get a glass of water. Get away from what you’re doing and take a brief break. This will hopefully clear your head enough to continue.

Get away from distractions. If, like me, you’re working from home, consider where you’re set up. My desk was in front of a window but I found myself endlessly staring outside at nothing. So I moved my desk to face a wall. It’s not as picturesque, but when concentration is an issue, getting away from distractions really does help.

Get some fresh air. This is really helpful if you’ve been cooped up at home or in an office for hours. A dose of fresh air and sunshine can help blow some of the cobwebs out of the brain.

Do something else. Sometimes you just have to admit you can’t focus or concentrate enough on the task at hand, so put it away (if you can) and do something that requires less brain power. You can come back to the original task when you’re thinking more clearly, saving yourself lots of frustration and angst.

Call our Help Line

If you have questions about things like managing your pain, your musculoskeletal condition, treatment options, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

7 easy things to try if your brain fog is getting the better of you
Bustle
The best organization hacks to combat brain fog
TrendAble
What is brain fog and what causes it?
ABC News
Concentrating on brain fog
PsoriaticArthritis.com
Why do some people with rheumatoid arthritis experience “brain fog”?
Arthritis Foundation (USA)

Lisa Bywaters

19/Nov/2020

I’ve just taken a week off from work. I was struggling mentally and physically, so I decided it was important to take time to pause, reflect and reconnect.

But it was really tough to do.

I think part of my problem was I felt like I needed permission to feel how I was feeling and to take a break. It felt self-indulgent to feel sad when there are people in a ‘worse’ situation than I am; who are working so hard just to make ends meet; who are facing relationship issues. How dare I feel this way? I have a loving partner, a home, a job, and wonderful family and friends. I can now move around freely outside of my 25kms and enjoy the spring weather.

I have all of these things, so I felt selfish for feeling sad and for worrying those around me.

But while catching up with friends and family last week, I found I wasn’t alone in feeling this way.

So for anyone out there who needs to hear this, it’s ok.

It’s ok to take a break or to rest. You’re not a machine. You need time to recover – physically and mentally – from the things that are affecting you. That way when you do return to what you were doing, you’ll feel refreshed and more able to deal with everything.

It’s ok to say no. We all want to please others, so saying no can be a challenge. But you need to weigh up all the things you have going on and decide whether you can take on something else. If you can’t, then say no. And don’t feel you have to apologise for doing so.

It’s ok to listen to your body. In fact it’s a necessity. Living with a chronic condition means that you need to be self-aware of how you’re feeling. If you’re tired, rest. If your back hurts, move. If you’re feeling sluggish, get some fresh air. Whatever your body is telling you, listen and take action.

It’s ok to be kind to yourself. Our inner critic can be really loud at times. If yours is giving you grief, ask yourself – would you say those things to someone you love? The answer is probably no. So quiet that inner voice by making a list of three things you like about yourself and stick it on the fridge or bathroom mirror. Remind yourself of these things regularly.

It’s ok not to be perfect. No one is, no matter how they appear on social media.

It’s ok to let go of the things that drain you. For me, that was the news. I was watching it constantly and getting more and more depressed by the state of the world, and how people treat each other. So now I read the news highlights, get more detail on the things that matter to me, and discard the rest. Think about the things that drain you (and this may include people) and if you can, let it go. Or at least limit your exposure to it.

It’s ok to put yourself first. Sometimes we need to make ourselves our top priority – whether that’s physically, mentally and/or emotionally. You’ll be more able to help others when you’ve taken time to look after yourself.

It’s ok to talk about mental health. In fact it’s really important that we do. The more we talk about mental health and how we’re feeling, the less stigma will surround it. Which will lead to more people opening up about their mental health and getting help when they need it.

It’s ok to not watch the news. Take time to unplug from the 24/7 news cycle and focus on the world around you – your family, friends and environment.

It’s ok to forgive yourself. This comes back to our inner critic. We often beat ourselves up for the smallest of mistakes. If you made a mistake – and ask yourself if you really did make a mistake or are you being super-critical of yourself – look at what you did, learn from it and then move on. Don’t keep thinking about it – it’ll only drive you crazy and make you unhappy.

It’s ok to have a messy house. Or to have a pile of laundry that needs folding. Or for the grass to need mowing. Or for pet hair to cover ever surface of your home. Sometimes things get a little untidy as we prioritise our health and wellbeing over a perfectly made bed, sparkling bathroom or fluffed-up cushions. And that’s ok.

It’s ok to not be ok and feel sad/angry/vulnerable. Your feelings are valid and they matter. However if you feel like these feelings are taking over, talk with someone. A trusted friend or family member, or a healthcare professional. While it’s ok to feel like this from time to time, you don’t want to feel like this all the time. And you don’t have to. There’s help available.

It’s ok to cry. We all have difficult days and crying can be an outlet when we feel sad, stressed, overwhelmed, scared, angry or in pain. So grab a box of tissues and let it out.

It’s ok to do more of the things that make you feel good. Love a massage? A walk on the beach? Sitting in your garden with a cup of tea and a book? Whatever it is that makes you feel good is not an indulgence, but a necessity to help you recharge your battery and make you a happier person.

It’s ok to put your phone down or away. We look at them too often anyway, so put it away for an hour, a day, a week. Be present and be mindful of the people and the world around you.

It’s ok to admit you’re struggling. And it’s ok to ask for help. It doesn’t mean you’re not a capable person. It just means that in this time and place, or for this task you need some help. And that’s fine. We all need help every now and then.

It’s ok to take your time. We don’t always have to be in a hurry. Make space to breathe and be still, meditate and be mindful.

It’s ok to not have all the answers. You’re not Google or Encyclopedia Brittanica. Saying ‘I don’t know’ is a valid and human thing to say.

It’s ok to put down your ‘to do’ list and be spontaneous. Lists can help us feel in control and organised, but sometimes it’s freeing to toss the list aside and just do something unexpected, just because you can.

So it’s really ok to sing, to dance, to walk barefoot in the park, to hug the stuffing out of your partner/kids/pets. We’re living through a global pandemic, which is affecting us in so many ways, so it’s important and very much ok to find the joy and welcome it with open arms.

And remember, it’s ok to be you.

Call our Help Line

Crisis support

If this article has raised some issues with you or you feel like you need help during this stressful time, there’s help available. Contact Lifeline Australia on 13 11 14 for 24 hour crisis support and suicide prevention.

More to explore

7 signs you’re too hard on yourself
Psychology Today
Action for happiness
Head to Health
Australian Government Department of Health
Beyond Blue
Feeling lots of….feelings? Journaling can help
NPR
It’s okay to be who you are – forget approval and show your true colors
Tiny Buddha

Lisa Bywaters

19/Nov/2020

OMG, did you know there are only 36 days until Christmas?!!

It seems like Christmas 2019 was just a few weeks ago, now Christmas 2020 is looming! Yikes!!

Ok, breathe. It’s important we don’t panic. There are lots of things we can do to prepare for the festivities without too much pain. After the year we’ve had, we deserve a wonderful Christmas with those near and dear to us.

So here are our top tips so you can enjoy some festive fun:

Shopping

Plan around your pain and fatigue. Wear comfy shoes (including orthotics if you have/need them), grab your walking aid, your shopping list (a foggy brain makes remembering almost impossible) and your shopping buggy/bags. Be kind to yourself as you may feel tired and exhausted for hours/days after your trip. If your battery was already low before you tackled this, it’s may take some time to recharge and feel yourself again.
Once you get to the store, hygiene and physical distancing is key:
- Wear your mask if you live in an area where they’re mandatory or recommended.
- Use sanitiser on your hands and disinfectant wipes on the handles on your trolley/basket.
- Keep a least 1.5 metres between yourself and others.
- Don’t touch your face.
- Wash your hands thoroughly when you get home.
Take breaks. Shopping is exhausting and stressful, so take breaks when you need them. Don’t push yourself too hard, or you’ll end up paying for that over the coming hours/days.
Use a trolley or a shopping buggy, even if you’re only getting a few things. It will do the heavy carrying for you, so you can avoid muscle and joint pain.
Use your assistive devices – walking aids, braces, orthotics. If you have them, use them. They make a big difference.
Shop online. We’ve learned through life in lockdown and iso that so many things can be purchased with a few quick clicks of your mouse. So visit your favourite stores online and save yourself some trips to shopping centre madness. Just be sure to check the shipping details to ensure your goods arrive in time.
Shop local. You don’t need to hit the big shopping centres to find unique gifts or fresh produce. Small, independent local stores often have most of what you need.
Be kind to others. Your fellow shopper isn’t the enemy. So be patient, give them space, and be tolerant. The staff at the store also deserve our kindness and empathy – they’ve been flat out all year trying to keep the shelves stocked so that we can get all the things we want or need.

Gifts

Take a leaf out of the big guy’s book – write a list and check it twice. Knowing what gifts you’re looking for before you hit the shops will save you time, energy and money.
Consider spending less. It’s been a tight year for many of us, so it makes sense to be economical and save some dollars. You don’t want to head into 2021 with massive Christmas bills.
Make your own gifts. Embrace your inner creative guru and bake, paint, draw, knit or sew your presents. Another option is to make some gift vouchers – e.g. 1 hour of babysitting or dog walking.
Embrace Kris Kringle or Secret Santa gift exchange. They’re popular for a reason. Make 2020 – the year of the ‘new normal’ – the time to try it out, and save yourself time, stress and frustrating shopping expeditions. It’s particularly good if you have a lot of people to buy for.
Give gift cards and vouchers. They’re always a great idea for the person who’s hard to buy for, or the person who has everything. And you can get a lot of them online – without the hassle of changing out of your pjs or leaving the comfort of your couch. Some companies such as Private Health Funds offer discounts online when purchasing gift cards.
Give to charity. There are so many worthy causes around and many have been struggling during this incredibly tough year. So follow your heart and make a donation instead of buying gifts this year.
When it comes to wrapping your gifts, gift bags are easier on sore hands than cutting wrapping paper and using sticky tape. They’re also a lifesaver for those of us who are hopeless at wrapping.

Decorating

Get the family involved. Put some Christmas music on and have fun with it. Decorating your tree, your home and garden for Christmas should be all about the joy of the festive season and being together.
Keep it simple. Remember what you put up you have to pack away after Christmas. So if that thought fills you with trepidation, choose the ‘less is more’ option.
Put decorations in easy reach on a table or bench so you’re not constantly bending over to pick them up.
Use a step ladder, rather than overstretching. And if you have any balance issues, ask someone else to do the high stuff.
Remember things don’t have to be ‘perfect’. That’s too much pressure. So don’t be a Monica Geller (sorry, couldn’t resist a Friends reference).

Having people over

Keep it COVID-safe. What you can do and how many people you can have over will depend on where you live. So visit your state/territory government health site for the latest info. Have plenty of soap and hand sanitiser available, avoid hugs (I know this is tough) and if you’re feeling unwell, get tested and stay home, or cancel your gathering. That last one will be incredibly tough, as we’re so used to soldiering on through our aches, pains and fatigue, but if you think there’s even the remotest chance you have COVID, get tested and keep everyone safe by isolating until you know you don’t have the virus. Use the Healthdirect symptom checker to find out if you need to be tested.
Keep it simple. As with decorating, keep your celebrations simple. Seriously after the year we’ve had, any celebration is epic!
Cook/bake things ahead of time. Many of the foods we enjoy for Christmas can be made days and sometimes weeks before the big day. That means you don’t have to work yourself into a cooking frenzy Christmas Eve and Christmas Day. And you’re more likely to enjoy yourself on the day.
Ask your guests to bring a plate. This shares the work, the cost and ensures those with special dietary requirements can bring food that accommodates their needs.
Pace yourself. When you’re hosting an event, it’s easy to get carried away and be constantly on the move. Gatherings can be a marathon, so pace yourself so you don’t run out of steam before the end.
Take a seat. Make sure you take time to rest and get off your feet.
Be medicine-wise:
- Over-the-counter and prescription medication may help you manage pain and inflammation so you can enjoy your day. If you’re not sure what will work best for you, talk with your doctor or pharmacist.
- Watch the alcohol. Many medications don’t mix well with alcohol, so find out if it’s ok to have a drink with your meds.
Stay hydrated. Christmas is often hot in Australia, so it’s easy to become dehydrated, especially if you’re busy making sure everyone is having a good time. So keep the water flowing – for yourself and your guests.
Give yourself a break when it comes to cleaning and packing up. Get the family and your guests involved – even if it’s simple things like folding up chairs, or bringing dishes to the kitchen. And ask yourself if you really need to do everything immediately? A lot can be done the next day after you’ve had a rest.

Manage stress

Christmas and the holidays can be a stressful time, but it’s important that you manage your stress as best as you can or risk having a flare. So pull out your best stress management strategies and use them as often as you need to.

Call our Help Line

More to explore

Arthritis and the holidays
Arthritis Foundation (USA)
6 tips for managing the holiday season with chronic illness
The Mighty
Christmas gift ideas when you’re on a budget
ABC Life
Top tips for managing pain over the festive season
London Pain Clinic

Lisa Bywaters

05/Nov/2020

“I want to ride my bicycle; I want to ride my bike; I want to ride my bicycle; I want to ride it where I like” Freddie Mercury, Queen, 1978

I’ve always liked riding my bike. The feel of the breeze on my face as I coast downhill, the sun on my back and the world passing by in a blur. It’s lovely. And yet for some reason my bike always ends up in the back of the garage and I forget about it for months at a time.

But the pandemic has seen many of us rediscovering the joy of riding a bike. With limited access to our usual exercise venues such as gyms and pools, cycling has boomed. Which is great for those of us with a musculoskeletal condition because riding is a low impact exercise suitable for most people.

But as with anything you haven’t done in a while, you need to ease into it. Don’t be like me and just drag your bike out, dust the cobwebs off and hit the road. And I mean literally. One spin around my small suburban street and I crashed.

It seems my ability to ride a bike, like most things you don’t do on a regular basis, has disappeared. But the saying “it’s as easy as riding a bike” must exist for a reason, right? So I persevered, and while I’m still a little wobbly, and hills are a challenge, I’m doing it!

So here are my tips for getting back on your bike.

Get a bike – obviously tip number 1 for riding a bike is to get one.

- If you’re buying a new bike, get advice from people you know who ride regularly. Or find a good bike shop and talk with the staff. And check out this Choice article for some really useful info on what to look for in a bike: How to buy the best bike for your needs.
- Borrow a bike from family, a friend or neighbour. That way you can give cycling a go before you spend any money on a new bike. Obviously keep in mind COVID safe hygiene practices.
- Hire a bike. Many bike stores have bikes for hire. Keep in mind that it can become quite expensive if you’re doing it for more than a few days. But it does give you the chance to try before you buy.
- If you already have a bike, go over it to make sure it’s in good condition. If you’re not sure what you need to do, the Bicycle Network has some great resources to help you. Or you can take your bike to the local bike shop for a service.

Make sure your bike is fitted with all the necessary bits and pieces you’ll need. Much of this will depend where/when you plan to ride, so seek advice from other cyclists or from the bike shop. But some of the things you will need are: comfortable seat (vital), light, bell, basket/rack, water holder, lock, pump.

Find the perfect outfit for you. This doesn’t need to expensive, but does need to be comfortable and brightly coloured so others can see you, made out of fabric that breathes, and if you’re riding at night or when it’s getting dark, reflective. Oh, and padding in bike shorts can help protect you from some unpleasant pain in sensitive areas! You’ll also need a good helmet that fits you properly. Remember it’s compulsory in Australia to wear an approved helmet when riding a bike.

Consider your environment – this is important. You’re more likely to ride more regularly if you feel safe and you’re in a pleasant environment. So depending on where you live, riding around your local streets may not be the best option. Taking your bike to a park or local bike trails may be the best way for you to build your confidence. Make sure the paths are easy to navigate, wide enough for you and others to get by, not too steep (at least while you’re relearning to ride) and have places where you can stop for a breather, have a drink and enjoy the surrounds.

Listen to your body. Cycling is a great exercise for people with a musculoskeletal condition. But you need to listen to your body. While cycling is low impact, your legs are going around and around in a repetitive motion. This may cause some aches and pains if you’re not used to it. So don’t go too hard too fast. Take time to stretch before and after your ride, and if you have wobbly legs after your ride, walk around for a bit to get everything working again.

Start small. It’s easy to get swept up in the ride – the nature around you, the hypnotic effect of turning the wheels around and around – and then you realise you have to cycle back to where you started. So be aware of the distance you travel. Start slowly and build up the time and distance you ride gradually. Starting small also gives you the time and space to relearn riding your bike – how the brakes work, the gears, steering, not crashing!

Grab the family and friends – exercising is often more fun when you do it with others. And riding a bike is a great activity for people of all ages and levels of fitness. During the pandemic it seems like every sunny day groups of people are out walking and riding together. And isn’t that a wonderful thing?

Be a responsible rider. There are a lot more of us walking and cycling at the moment. So ding your bell if you’re coming up behind people on foot and slow down. People rarely walk in a straight line especially if they’re not paying attention. So to avoid nasty accidents, take care of those around you.

Drink water. You’re exercising, so you’ll be sweating and losing fluid. Take regular breaks to rehydrate.

Don’t be embarrassed if you have to walk your bike for a while – especially uphill. It means you’re listening to your body – whether it’s saying there’s pain or you need to breathe – and you’re giving it the break it needs. So walk that bike proudly! And get back on when you’re ready.

Check out the networks – both formal e.g. Bicycle Network and local, informal cycling groups. You’ll get information, support and advice, and you’ll meet new people.

Enjoy yourself! Cycling is a really enjoyable activity – so get out there, check out the countryside and have fun.

Call our Help Line

More to explore

Bicycles
Choice
The best bike paths and routes in Australia
Australia.com
Your local council website for cycling groups, paths and other resources
Your state/territory government parks websites for information on riding safely in parks, maps and much more.

“When the spirits are low, when the day appears dark, when work becomes monotonous, when hope hardly seems worth having, just mount a bicycle and go out for a spin down the road, without thought on anything but the ride you are taking.” Sherlock Holmes author, Arthur Conan Doyle, 1896

Lisa Bywaters

05/Nov/2020

Do you wake up feeling stiff in the morning and find it hard to get moving?

You’re not alone. It happens to so many people with a musculoskeletal condition, especially when waking and after periods of inactivity like travelling long distances in a car/plane, binge watching a TV show for hours or sitting at your desk all day.

The stiffness you feel may be caused by inflammation in the joint, lack of movement preventing the ‘oil’ in your joints (also known as synovial fluid) from lubricating the joints, ageing or damage to the cushiony cartilage inside the joint or tight muscles and tendons.

With inflammatory conditions (e.g. rheumatoid arthritis, lupus, gout) this stiffness may last for over an hour. With conditions such as osteoarthritis it tends to go away more quickly.

Depending on how long it lasts and which joints are most affected, joint stiffness can get in the way of you being able to do the things you want and need to do.

So what can you do to manage morning stiffness and get on with your day?

Have a plan. If morning stiffness is something you have to deal with on a regular basis, it pays to be prepared. That means planning your morning the night before. Sort out whatever you and your family will need for the coming day – lunches, clothes, homework, permission slips etc. All of the things you race around madly in the morning trying to do. Try and get into the routine of having this done before you go to bed. Whether you wake up in pain or stiff or feeling fine – being prepared means you won’t feel stressed or pressured in the morning and you can pace yourself. And don’t forget to get the family involved in these chores.
Take time to stretch out. When you wake up feeling stiff, gently stretch your body. Depending on how you’re feeling, you can do this in bed or get up and stretch. Methodically work through all of your stiff joints and take them through their range of movement until you start to feel a bit looser and your joints and muscles warm up.
Use heat to help you get moving. When you warm up stiff muscles and joints, it encourages blood flow to the area, which helps your body relax and loosen up. You can do this by taking a warm shower or bath, turning on your electric blanket while you do your stretches in bed, use heat rubs, put your hands in a warm basin of water or use heat packs. There are so many options for heat therapy – just be careful you don’t make the heat too hot, or apply to an inflamed joint.
Do some gentle exercise. Once you’re up and moving, it can be really helpful to do some gentle exercise like yoga, tai chi, go for a swim or a walk around the block. As well as continuing the process of relaxing your body, it will help you relax mentally and prepare for the day ahead.
Get a massage. A massage from either yourself, your partner or a professional can also be a great way to loosen up. Read our blog about the benefits of massage to find out more.
Apply topicals. Another way to apply warmth to stiff and painful joints is to use heat rubs, gels, sprays and creams that are applied directly to your skin (topically). There are a lot of them available, in many different forms and using different ingredients. When you apply them you’re actually benefiting from two things – the product itself and the mini-massage you enjoy when applying the product. Topical products work in a variety of ways and use different ingredients. Note: Be careful when using topicals that you read the instructions carefully, wash your hands thoroughly and avoid contact with your eyes and other sensitive areas.
Use your gadgets. For many people, joint stiffness can last for some time. The self-care techniques we’ve looked at so far will help, but may not completely get rid of all of your joint stiffness. That’s where aids and other gadgets come in. Things that take the stress off your joints can be extremely helpful, and reduce the risk of damaging joints or increasing your pain levels. Think of things like jar openers, zip pulls, thick grip pens, walking aids, a swivel seat to help you get in and out of the car etc. There are a lot of options available, so it’s best to talk with an OT for information and advice that specifically tailored to you.
Medications may help. Non-steroidal anti-inflammatory drugs (NSAIDs) may help some people manage their morning stiffness. They’re available over-the-counter or with a prescription. Or taking your medications before you go to bed may reduce the risk of joint stiffness in the morning. Talk with your doctor or pharmacist before you start taking any new medications or change your medication schedule.

Call our Help Line

More to explore

Joint stiffness
MSD Manual Consumer Version
Heat therapy helps relax stiff joints
Arthritis Foundation (USA)
How to manage morning stiffness with rheumatoid arthritis
Medical News Today
Morning Stiffness – what’s the story?
West Hampstead Physio (UK)

Lisa Bywaters

08/Oct/2020

Gardening and musculoskeletal conditions

“We may think we are nurturing our garden, but of course, it’s our garden that is really nurturing us.” Jenny Uglow

With spring well and truly in the air, our gardens are coming alive. It’s the perfect time to get outside and dig in the dirt.

Gardening’s a wonderful way to get some fresh air and vitamin D. It can also be extremely relaxing, and a good workout. What’s not to love?

Sadly, for those of us who like to garden, there are times when our condition or our pain may affect our ability to garden as we’d like to. But there are many things you can do so that you can still get into your garden and enjoy yourself.

Pace yourself. I know, I know, we go on about pacing all the time. But it’s so easy when you’re feeling good and you’re having a great time to get carried away. And then you pay for it the next day (or three). So don’t try to do too much in one go and remember to take regular breaks. This’s a good opportunity to rest – but also to drink some water while you sit back and admire your work, contemplate what to do next, and imagine future gardening projects.
Warm up. Gardening is physical, so get your body ready for it, just as you would before doing any form of exercise. Do some stretches or go for a walk around your yard or the block so your muscles warm up and you feel looser. Then ease into the gardening.
Be aware of your posture and use good technique when lifting and carrying things. It’s easy – especially if you’ve been working all day and you’re a bit tired – for poor technique to slip in. Remember to carry things close to your body (or use a wheelbarrow or cart), be careful when kneeling or squatting that you don’t overbalance, and that you maintain the natural curve of your spine. Try not to stay in the same position or do lots of repetitive movements for long periods of time. Swap your activities so that you’re using a range of muscles and joints, rather than overworking one part of the body.
Contain it. Use pots and other containers for small, manageable gardens. This is perfect if you only have a small space, you live in a rental property or you want the flexibility to change plants and plant locations regularly. You can use regular garden pots or containers, or be creative and use other containers you have lying around – e.g. old wheelbarrows, teapots, colanders, tyres, boots. Check out Pinterest for some great ideas. Just make sure you have plenty of time – it’s a great place to lose track of time. You’ve been warned!
Create raised garden beds and vertical gardens. This will take a bit more planning and work, but they allow you to access your garden with a lot less bending or kneeling. Perfect if you have a sore back, hips or knees. You can build your own –there are lots of videos and guides online to show you how to do this – or you can buy them in various shapes and sizes from gardening and hardware stores.
Use the right tools. There’s a huge range of gardening tools and equipment to help you manage in the garden including:
- gardening gloves – protect your hands and wear decent gloves. It’s worth paying a bit more and getting a good quality pair (or two) that provide good grip and protect your skin.
- tools that work for you – including ratchet style secateurs that allow you to cut branches with much less effort (they do all the hard work), and long handled tools that save you from having to bend down to weed or from stretching overhead to reach branches.
- thicker handled garden tools – perfect for anyone with sore hands or difficulty gripping. You can also buy thick rubber or foam tubing from the hardware store, cut it to length and fit it over the handles of your existing gardening tools.
- wheelbarrows and garden carts – to help you carry heavier items from one place to another, or to carry several smaller things in one go. Just be careful not to overload it and try to move more than you know you should. Listen to your body.
- cushioned knee supports – knees pads, kneeling mats, or even gardening stools can help cushion and protect your knees and help you get up and down off the ground.
Get some help. Whether it’s family, friends, or a local handyman or gardener, get some help if you have some big jobs that need doing – e.g. creating raised garden beds, pruning trees, mowing lawns. You don’t have to do everything yourself. Save the things you really enjoy and let someone else tackle the less enjoyable jobs.
Stay hydrated. Make sure you drink plenty of fluids. Gardening can be hot, strenuous work, so don’t let yourself become dehydrated. Keep a water bottle close by.
Have a warm shower after your exertions. It can help loosen up muscles that have become tight while gardening. After your shower, don’t immediately sit down if you can help it. If you’re feeling a bit stiff, go for a short walk. You’ll feel so much better for it in the long run.
Talk with an OT. An occupational therapist can help you find ways to modify your activities to reduce joint pain and fatigue and save energy. They can also give you tips and ideas about different aids and equipment available to make gardening easier and more enjoyable.

With the weather warming up, getting outdoors and playing in the garden is a wonderful way to forget the worries of the world, for a while at least (COVID-who?). So plant some bright flowers in pots or garden beds around the entrance to your house. Prune trees and shrubs and remove any dead winter growth. Add some mulch to the gardens beds. Plant some vegies for summer salads. Then grab a cold drink, sit back and enjoy the fruits of your labours.

“Flowers don’t worry about how they’re going to bloom. They just open up and turn toward the light and that makes them beautiful.” Jim Carrey

Call our Help Line

If you have questions about things like managing your pain, COVID-19, your musculoskeletal condition, treatment options, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

10 gardening tips for arthritis patients (video)
Johns Hopkins Rheumatology
Gardens
Better Homes and Gardens
Find an OT
Occupational Therapy Australia
Gardening Australia
ABC
Gardening with arthritis: Tips for preventing joint pain
Arthritis Foundation (USA)
Gardening
Versus Arthritis
October in your patch
Sustainable Gardening Australia
The Diggers Club – Australia’s largest garden club

Lisa Bywaters

10/Sep/2020

If you live with a musculoskeletal condition, chances are you’ve had a flare at some stage. Your body turns up the dial on your pain-o-meter and wow…that hurts. As well as increased pain you may experience increased joint stiffness, inflammation and fatigue. As a result everyday activities – getting out of bed, showering, looking after the kids, working, cooking – become much more difficult.

Flares are frustrating and painful. You don’t always know why they happen – and sometimes they seem to come out of the blue. How long they last is also uncertain and can in part depend on how you deal with them.

What causes a flare?

Flares can be caused or triggered by a number of things including:

stress
changes in medications
overdoing it physically
changes in weather
poor sleep
illness, infection or injury.

Knowing the triggers that cause you to have a flare can help you be prepared and take control.

Your flare plan

Be prepared

Talk with your doctor about the things you can do to manage a flare when one occurs. This may include pain relieving medications to help you get through the worst of it, as well as self-management strategies, including rest, gentle exercise and the use of heat and cold. You may also need to adjust your medications, or alter the dosage during a flare.
Have a plan in place for how you’ll deal with your commitments when you’re in the middle of a flare – family, work, home life, social activities. Can you alter your work hours, work from home, get your family to help out with chores?
Manage your stress. Many people find they’re more prone to flares when they’re stressed. Unfortunately we’re living through a particularly stressful time at the moment. But there are things you can do to deal with stress. Try relaxation techniques such as meditation, breathing exercises and visualisation, avoid caffeine, alcohol and cigarettes. And talk to someone – whether it’s a family member, friend or a mental health professional. Talk through what’s stressing you out so you can deal with it, and hopefully avoid a flare.
Don’t overdo things. We’ve all done it. Countless times. We’re feeling great so we decide to go for the extra-long walk. Or clean the house from top to bottom. Or weed the entire garden. Afterwards we’re proud of our achievements…until we wake up and can’t move. And we tell ourselves never again. But we really need to follow through with the ‘never again’. So when you’re feeling great, pace yourself. Go for the walk – but don’t go too far, or stop for a coffee break and a rest. Do the cleaning or gardening – just don’t get carried away, and get help from others. By managing your activities, energy levels and pain, you can hopefully prevent a flare from occurring.

Take control

Even when you do all you can to prevent a flare, you can still have one. Some flares we can predict, but sometimes they seem to happen for no reason at all. Or they may be triggered by things we can’t control – such as changes in weather or changes to meds. So you need a plan for dealing with them in the moment.

Over-the-counter and/or prescription medications may help you manage the pain and inflammation of a flare. As we mentioned earlier, discussing this with your doctor before you have a flare means that you can act quickly as soon as a flare strikes. You’ll have the medications you need, when you need them. But if you haven’t had the opportunity to have this discussion, now’s the time. Make an appointment as soon as possible. Don’t try to soldier on. This will only make life miserable, and can potentially make your flare last longer and cause more damage.
Write down what you were doing before the flare. It might seem like it came out of the blue, but there may be triggers you aren’t aware of. Tracking your activities, sleep patterns, stressors, diet and even the weather each time you have a flare may help you identify potential triggers. This will help you reduce your risk of future flares.
Prioritise your tasks and activities. You still need to be able to get through your day and commitments, so you need to prioritise what’s most important. You may not be able to do everything if you’re in a lot of pain or you simply can’t focus because you’re so tired. So be realistic – what really, seriously needs to be done? Only do those things. You can get to the other things when you’re feeling better.
Pull out all of your pain management strategies. Use heat or cold packs, get a massage, go for a walk, distract yourself…use all the things you know help you manage your pain.
Rest when your body needs it – but not for too long. Going to bed and being inactive during a flare can make your pain and fatigue worse. Continue to exercise, but at a lesser intensity than usual. It’s important you listen to your body.
Use aids and other gadgets when your joints are painful and swollen. Aids include splints, walking sticks, jar openers, tap turners and pick-up reachers. They’ll help protect your joints, and reduce some of the pain you feel when doing everyday tasks. Check out our online shop to view some of the items we have available to make life easier.
Get a good night’s sleep. Not enough sleep or poor quality sleep has a negative effect on our mood, our physical wellbeing, pain levels and our energy. It can also trigger a flare. Unfortunately it’s easy to say ‘get a good night’s sleep’ but it’s often hard to do when you’re in a lot of pain. The good news is there are lots of things you can do to improve your sleep. Find out more.
Track your flares. Keep an accurate record of when you had a flare (or flares). Also note down the symptoms you experienced and rate them. For example if you have increased fatigue, how would you rate it compared to the fatigue you feel when you’re not having a flare? Do this with all of the symptoms you experience. All of this information is valuable to help you and your doctor understand how your condition is progressing, if it’s being well managed or if your treatment plan is providing the best results.
See your doctor. If your flare is lasting longer than usual, your symptoms are much worse, you’re experiencing unusual symptoms or you’re having more frequent flares, go and see your doctor or specialist. You may need your medications to be adjusted. Or you may need an assessment of your current treatments to see if there’s an alternative that will help you gain control over your condition.

Some of the suggestions listed here are easy, however others involve a bit of thought, as well as input from others. But taking the time to work out a plan that works for you will help you manage your flares better, and with less disruption to your life.

Call our Help Line

More to explore

Flares and JIA: What you should know
Arthritis Foundation (USA)
How to look after your hair when you’re having a flare
Arthur’s Place (UK)
How to manage rheumatoid arthritis flares
Johns Hopkins Arthritis Center, 19 February 2019
Newly identified cell type may help predict, treat rheumatoid arthritis flares
Science, 17 July 2020
Tips for managing an arthritis flare
Arthritis Foundation (USA)
What an AS flare is like
AnkylosingSpondylitis.net

Lisa Bywaters

27/Aug/2020

…in books, movies and TV?

One in three people lives with a musculoskeletal condition. 1 in 3. But it was almost impossible to find any decent books, TV shows or movies that feature realistic portrayals of people living with these conditions, or living with chronic pain. Even when you extend it to people living with chronic illness in general, which is an even bigger proportion of the community, it’s a tough slog through mediocrity.

I was astounded at the lack of characters living with these conditions. And when I did find some, I found many to be annoying, improbable and insulting.

Many of the stereotypes used include:

the person addicted to pain medications
the person who’s just too good to be true – nothing turns their frown upside down because they’re amazingly brave and stoic – they conquer all
the person who’s angry all the time, hates the world and everyone in it.

Few real people are like this all the time. Some elements may appear in our personalities and our lives, but no one is this one dimensional. So it’s sad that this is the way we’re portrayed.

It was also really depressing to see how some conditions – particularly fibromyalgia – are disparaged and often treated as a punchline. That’s so unfair.

So here’s my call to action – before I even delve into the stories I did find – let’s get our stories out there!

We can create stories and characters that are multi-faceted – we know people have more than one side or feature – because we are those people. We’re good, bad, positive, negative, strange, unique, parents, siblings. We work, we study, we get sad, we love, we hurt. We are and do all of these things, often at the same time! There’s so much more to a person that an addiction or stoicism.

So use whatever medium inspires you – fiction, film, photos, art, humour – and share it with us. We’d love to see it.

And if you’ve come across some great characters that we’ve missed in this list – let us know. We’ll add them to our blog.

Ok, rant over.

Here’s the list of the books, movies and TVs I did come across that featured more interesting characters. And a confession here –I’ve only seen/read a few, but have added lots to my enormous ‘must watch list’ and my towering ‘to be read’ pile.

Renoir (movie)

Based in the summer of 1915 in the French Riviera, this movie features an ageing Pierre-Auguste Renoir (Bouquet), dealing with the loss of his wife, the effects of rheumatoid arthritis, and the terrible news that his son Jean (Rottiers) has been wounded in action. But then a young girl (Théret) enters his world and Renoir is filled with a new, unexpected energy as the beautiful Andrée becomes his last model. Then Jean returns home to recover from his wounds and queue the love story.
Director: Gilles Bourdos
Year: 2012
Stars: Michel Bouquet, Christa Théret, Vincent Rottiers
Language: French (English sub-titles)
IMDB: https://www.imdb.com/title/tt2150332/

Words and pictures (movie)

In this romantic comedy, an art instructor (Binoche) with rheumatoid arthritis and an English teacher (Owen) form a rivalry that ends up with a competition at their school in which students decide whether words or pictures are more important.
Director: Fred Schepisi
Year: 2014
Stars: Clive Owen, Juliette Binoche
IMDB: https://www.imdb.com/title/tt2380331/?ref_=fn_al_tt_1

The Good Doctor (TV)

This popular TV medical drama revolves around young surgeon Dr Shaun Murphy (Highmore) who has autism. In season 3 one of his colleagues, Dr Morgan Reznick (Gubelmann) opens up to senior surgeon Dr Glassman (Schiff) about having been diagnosed with rheumatoid arthritis. She needs his help to get a cortisone injection so she can perform her first surgery. She discusses with him her concerns about how the other surgeons may assume RA will affect her ability to operate and do her job.
Creator: David Shore
Year: 2017-
Stars: Freddie Highmore, Richard Schiff, Fiona Gubelmann and many others.
YouTube: Dr Reznick wants Dr Glassman to keep her condition a secret

The Big Sick (movie)

Written by Emily V Gordon and her husband Kumail Nanjiani, this romantic comedy is loosely based on the real-life courtship before their marriage in 2007. While they were dating Gordon became ill and was put into a medically induced coma. She was later diagnosed with Still’s disease.
Director: Michael Showalter
Year: 2017
Stars: Kumail Nanjiani, Zoe Kazan, Holly Hunter, Ray Romano
IMDB: https://www.imdb.com/title/tt5462602/

Five feet two (doco)

This documentary follows Lady Gaga as she gets ready to release her fifth album and struggles with the physical and mental ups and downs. During the documentary she talks openly about her fibromyalgia.
Director: Chris Moukarbel
Year: 2017
Stars: Lady Gaga
IMDB: https://www.imdb.com/title/tt7291268/

Maudie (movie)

This romantic drama is based on the real life story of Canadian folk painter Maud Lewis (Hawkins). Maud was born in 1903 and diagnosed with juvenile arthritis as a child. This movie tells the story of love of painting, her marriage to Everett Lewis (Hawke) and her recognition as an artist.
Director: Aisling Walsh
Stars: Sally Hawkins, Ethan Hawke
Year: 2016
IMDB: https://www.imdb.com/title/tt3721954/?ref_=fn_al_tt_1

Cake (movie)

Cake tells the story of Claire (Aniston) who struggles with chronic pain and depression after a car accident that also killed her son. She becomes addicted to pain killers (sorry) and joins a chronic pain support group. Through this group she meets Nina (Kendrick) who later commits suicide. The story goes on to explore Claire’s relationship with Nina’s husband (Worthington) and son, her relationship with her estranged husband and how she tackles physical and emotional pain. https://muscha.org/persistent-pain/
Director: Daniel Barnz
Stars: Jennifer Aniston, Anna Kendrick, Sam Worthington
Year: 2014
IMDB: https://www.imdb.com/title/tt3442006/

Cursed (YA book)

As if her parents’ divorce and sister’s departure for college weren’t bad enough, fourteen-year-old Ricky Bloom has just been diagnosed with juvenile arthritis. Her days consist of cursing everyone out, skipping school–which has become a nightmare–daydreaming about her crush, Julio, and trying to keep her parents from realizing just how bad things are. But she can’t keep her ruse up forever. https://muscha.org/juvenile-idiopathic-arthritis/
Author: Karol Ruth Silverstein
Year: 2019
Publisher: https://www.penguinrandomhouse.com/books/588565/cursed-by-karol-ruth-silverstein-author/

Sick kids in love (YA book)

Isabel has one rule: no dating. All the women in her family are heartbreakers, and she’s destined to become one, too, if she’s not careful. But when she goes to the hospital for her RA infusion, she meets a gorgeous, foul-mouthed boy who has her rethinking the no-dating rule and ready to risk everything.
Author: Hannah Moskowitz
Year: 2019
Publisher: https://www.panmacmillan.com.au/9781640637320/

Lisa Bywaters

13/Aug/2020

I know, I know. We talk about exercise a lot.

But as anyone with a musculoskeletal condition knows, exercise is such an important tool for managing your condition. It keeps your joints moving, it’s vital for bone health, it helps you manage your pain, weight, mood, sleep. It’s practically magic!

However during these weird times, many of us are probably not exercising enough. Our routines are all over the place, we’re working from home/not working/or working strange shifts. There are restrictions (depending on where you live) around going to the gym or the pool, team sports, catching up with friends for exercise or even leaving your home. And because we have to stay at home as much as possible, we’re not getting as much incidental exercise as we once did – such as walking around shopping centres, commuting to work, walking to a colleagues office. That means many of us are more sedentary and becoming unfit and deconditioned. This’s a big problem.

So even though we’re six months into this pandemic in Australia, we need to take stock and be honest with ourselves. Ask yourself – “are you really doing as much exercise as you can?”

Or have you gotten into a routine (I know I have) where it’s easier to stay cooped up indoors, working, watching TV and avoiding exercise outdoors in the cold, wet, COVID-winter? If you answered “no, I’m not doing as much exercise as I could” (like me), what can you do about it?

Steps to becoming more active

The first step was admitting it. Well done!
Now, look at the barriers to exercise. What’s stopping you? This may include things like a lack of time, the weather, being worried about being in public with others, not having access to your usual exercise outlets such as the gym, not feeling motivated.
Once you’ve identified the problem/s, it’s time to do some problem solving. Let’s say the issue you identified is a lack of time. That’s always a tough one. When we have so many things competing for our time and attention, exercise often gets pushed to the bottom of our list of priorities. But it’s important we make it a priority as it has so many benefits for our physical and mental wellbeing. So here are some simple steps to help you come up with some solutions:
- Identify the problem – done. Don’t have time to exercise.
- Brainstorm possible solutions and write them down, e.g. exercise in the morning, exercise after work/school, exercise for small periods of time several times a day (e.g. 3 exercise sessions that last 10 minutes each), set reminders on your watch/phone to remind you to get up and move.
- Choose one and try it. Evaluate how well it works for you. Make sure you give it a solid attempt. Don’t stop after only one try.
- If it didn’t work out so well, choose another solution and try it.
- Keep going until you find the solution that works for you.
- Make it a part of your daily routine.
- And keep it at the forefront of your mind. Don’t let it slip off the radar again. It may help to write a note on your fridge, bathroom mirror, or the back of the toilet door. Visual clues help us stay motivated.

Motivation

Getting and staying motivated is often a big challenge when it comes to becoming more active. It’s cold, you’re in pain, you miss exercising with your friends, you can’t be bothered – there can be so many reasons why our motivation to exercise disappears. Especially if we haven’t been exercising regularly for a while. Here are some tips to help you if your motivation has gone south for the winter:

Remind yourself of the benefits of regular exercise – pain management, improved fitness, joint mobility, muscle strength, better balance, improved sleep and mood, weight management.
Add it to your routine. Just like you know you’ll always clean your teeth every morning, make exercise a regular part of your day. It should become that habitual. It may take some time, but if you do it regularly, it will become a habit.
Plan to do it when you know you feel the best. If you know you’re generally stiff and sore when you wake up, don’t schedule your exercise routine for the early morning. Schedule it for a time you know you’re feeling loose and limber.
Do something you enjoy. You’re more likely to continue to do it if you enjoy it and look forward to it.
Exercise with someone – if you have others in your household, include them. They need exercise too! If you live on your own, do some virtual exercise with friends or family. Connect with them over the phone or video and exercise together. Call someone while you both go for a walk – so you not only exercise together, but you get to catch up (just be sure you’re moving at a pace that makes you huff and puff a little – though not so much you can’t speak).
Exercise on your own – if you have others in your household, this can be a great way to get some alone time. We’re living in tight quarters at the moment and going a little stir crazy. Scheduling time every day (even if it’s only 10 minutes) will give you time to refresh, breathe and retain your sanity.
Make sure you do a variety of exercise – you don’t want to get stuck in a rut. That’s boring and you’re more likely to stop doing something that bores you. Look online at the different exercise videos offering everything from Bollywood dancing, yoga, tai chi, chair exercises and more (see the More to Explore section below for more info. And make sure you read our blog about evaluating online videos for safety and quality.
Track what you’re doing. Use a tracking app, a pedometer or a notebook – whatever works – but make sure you track how you’re going over time. Seeing how far you’ve come and how you’ve improved is an amazing feeling. And it motivates you to keep going and challenging yourself.
Continue to challenge yourself and increase the intensity of your exercise as your fitness improves. It’ll make your exercise more interesting, and also have greater health benefits.
Don’t set yourself up to fail. It’s easy when you’re gung ho and ready to make a change to set unrealistic goals, for example 10,000 steps every day or an hour of aerobic exercise 5 times a week. Or you may attempt to do something you used to be able to do pre-COVID. That may no longer be achievable at the moment, which can be a little disheartening. If you haven’t been exercising regularly, start slow and increase your steps/distance/time gradually.
Set goals. Having a clear goal can really motivate you to stay on track with your exercise program. Make sure your goal is SMART – Specific, Measurable, Achievable, Realistic and have a Timeframe. For example, your goal may be to walk a lap around your local park, a distance of 3.5kms. You want to be able to do this without stopping within a month. You plan to do this by walking short distances each day, and going slightly further every day. This goal is specific – it states exactly what the goal is; you can measure it – both time and distance; it’s achievable – as it lists the steps for how it’ll be done; it’s realistic – it gives you a realistic time frame to do it in so they can build up your fitness and endurance; and it has a timeframe. For more info about goal setting read our blog.
Make it enjoyable – listen to music, podcasts, audio books when you go for your walk.
Reward yourself. Especially if you’ve exercised even though you didn’t feel like it. That’s amazing! You should be proud of yourself. Have a bubble bath. Give yourself a foot massage (or better yet have some else do it). Call a friend just for a chat.

Variety is the spice of life

To get the most out of exercise, you should include a variety of different exercises that help with:

flexibility – stretching and range of movement exercises help maintain or improve the flexibility of your joints and nearby muscles. They’ll help keep your joints moving properly and ease joint stiffness.
strength – to build muscle strength, provide stability to your joints, improve your bone health and improve your ability to perform daily tasks.
overall fitness – exercise that gets you moving and increases your heart rate (e.g. walking, swimming, cycling) will help improve the health of your heart and lungs and can also help with endurance, weight loss, prevention of other health problems (e.g. diabetes). This type of exercise is also called aerobic exercise, cardiovascular exercise or ‘cardio’.

Types of exercise

There are so many ways you can exercise so that you enjoy the benefits listed above. It’s really a matter of finding the things you enjoy doing. So why not try:

online exercises – so many gyms and fitness instructors have moved their classes online due to COVID so you’re sure to find some that will appeal to you
tai chi, Pilates, yoga – again try online videos/classes, or go ‘old school’ and borrow DVDs from your local library
swimming, exercises in water – if you live near the beach, have your own pool or the public pools have reopened
ride a bike, scooter, skates, skateboard
tennis, cricket, basketball
croquet, lawn bowls – you can get all the equipment you need to play these in your own backyard or park
active video games – for example WII Fit, Nintendo Switch
walk the dog (or cat)
skipping rope – by yourself or get the family involved – double Dutch anyone?
strength training using free weights and resistance bands
dancing/playing air guitar…rock on!

Note: not all of these options will be available for everyone at the moment. It’ll depend on where you live and the current COVID restrictions.

Tips to stay safe

Exercise is really important for good health, but we need to be careful we don’t get hurt or exacerbate an existing condition. Here are some tips to help keep you safe:

see your doctor before starting any new exercise program. If you’ve had a joint replaced, find out from your surgeon or health professional which movements you should limit or avoid.
talk to a physiotherapist or exercise physiologist – in person or via telehealth – if you need specific help, or want an exercise program tailored to your specific needs and health conditions.
don’t exercise a painful, inflamed or hot joint. Instead, gently move the joint through its range of movement to help reduce stiffness and improve circulation.
start gently and increase the intensity of your exercise program gradually over weeks or months.
always warm up and cool down.
pay attention to good technique and try to move smoothly. Don’t force a joint beyond a comfortable range of movement.
if you’re short of breath or in pain, ease back on the intensity of your exercise.
if your joint feels particularly painful afterwards (for longer than two hours after an exercise session), reduce the intensity of your next exercise session.
if an activity causes you pain or increases your pain beyond what’s normal for you, then stop this activity.
drink plenty of fluids during and after exercising.
wear appropriate clothing and footwear when exercising.
practise good COVID habits – wear your mask (if applicable), follow restrictions, maintain physical distancing (at least 1.5 metres), don’t exercise if you’re sick and don’t leave your home if you have tested positive to COVID.

Contact our free national Help Line

If you have questions about things like managing your pain, COVID-19, your musculoskeletal condition, treatment options, telehealth or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

COFIT19 for adults
Australasian College of Sport and Exercise Physicians
This infographic gives you tips on how you can remain active in your isolation ‘bubble’.
Exercise right at home
Exercise and Sports Science Australia
Exercise
Musculoskeletal Australia
Exercising during the pandemic
Musculoskeletal Australia
How to stay fit and active at home during the coronavirus self-isolation
The Conversation, 26 March 2020
I’m walking on sunshine
Musculoskeletal Australia
Online exercise – look carefully before you leap
Musculoskeletal Australia
The importance of being physically active
Dr Adam Castricum Sport and Exercise Physician Olympic Park Sport Medicine Centre, 27 April 2020
This Girl Can – Get Active @Home
VicHealth
These exercises can be done by anyone. And they have a great range to choose from – including Bollywood dancing, Pilates, full body HIIT, yoga and Zumba.
What’s the bare minimum amount of exercise you need to stay healthy during a lockdown?
ABC Life, 9 April 2020

Lisa Bywaters

13/Aug/2020

The purr-fect treatment for COVID and MSK conditions!

In the midst of all of the stress, unhappiness, boredom and frustration of this pandemic, something that always lightens my heart is the presence of my cats. Their antics while I work from home are so entertaining (and often distracting).

And nothing lifts the spirits more than seeing ridiculously happy dogs in the park as they take their owners for a walk.

There’s a reason we share so many animal memes and videos. Animals take us out of our own world for a moment, and make us smile and laugh out loud with their boundless joy and exuberance.

In the absence of a specific treatment or vaccine for this pandemic I think our pets, and the animals around us, are the perfect therapy. They’re always ready for walks, pats, cuddles and conversation. They ease our loneliness, they listen to our rants, they don’t judge our moves as we dance around the house. They give us a reason to get out of bed, to be active and to just keep going when things seem bleak.

Apart from helping us through these tough COVID-times, our pets are wonderful therapy for helping us manage our chronic conditions. They distract us from our pain and can help us manage our anxiety.

Research has shown that owning a pet can:

decrease cholesterol levels and blood pressure
decrease feelings of loneliness
reduce your stress
improve your mood
increase opportunities for exercise and outdoor activities.

With all of that good stuff, it’s no wonder almost two-thirds of Australian households have a pet, and 90% of us have had a pet at some time. (1)

The time’s right – let’s get a pet!

Hold your horses for a minute. If you’ve been thinking of getting a pet, and you think now’s the right time, it’s important that you do your research. It’s easy to get swept up in the excitement of adopting a pet. Especially now in the thick of a global pandemic and you’re feeling lonely or bored.

But you need to make sure the fit is right for you and the animal. You need to be willing to take on the pet for the entirety of its life. That’s a big responsibility. You need to have space for them, be able to afford them (including food, bedding, vet bills, vaccinations, litter, boarding), have time to play with them and exercise them.

The RSPCA has several resources to help you decide on the right pet for you. Check the More to Explore section below for links.

I love animals, but I can’t have a pet.

Sadly pet ownership isn’t an option for everyone. You may live somewhere that doesn’t allow pets, you don’t have space, you’re allergic or you live with someone who is, or you work long hours and aren’t home very much.

If that’s the case, but you want to be around animals more, there are lots of other options:

offer to walk a family members/friends/neighbours pet. Just make sure you follow all the COVID requirements for your area, including washing your hands thoroughly before and afterwards.
volunteer your time at an animal shelter – there are lots of things you can do – playtime socialisation, patting cats, walking dogs.
look after a family member or friends pet when they go on holiday (remember those?).
think outside the litter box. There are others pets you can adopt that may be an option including fish, birds, spiders, mice, rabbits, ferrets and rats. They may provide a bit more flexibility than the traditional cat or dog ownership.
watch videos online. The internet is practically one big animal video…crazy cats, daggy dogs, goofy goats. It’s all there waiting for you to find. And even though you’re not in physical contact with an animal, this connection can boost your mood and relieve stress.

What about COVID?

According to the World Health Organization “several dogs and cats…in contact with infected humans have tested positive for COVID-19. In addition, ferrets appear to be susceptible to the infection…however, there is no evidence that these animals can transmit the disease to humans and spread COVID-19.”(2)

Phew. But what if you get sick?

First – the Australian Veterinary Association advises that if you get COVID-19, you should minimise close contact with your pet during this time, such as hugging, face to face contact or sleeping on your bed.(3)

Second – you have to isolate until the Public Health Unit lets you know you can go back into the community.

That means you can’t leave your house except in an emergency or to get essential medical care. But if you have a pet, you might need some help. You may not feel well enough to care for your pet/s, you may need more food and supplies for them or need someone to take your dog for a walk. Or your pet may need to see the vet.

Some things you can do:

order food and other essentials online, via pet supply stores or your grocery store, and have them delivered to your door
ask a friend/family member/neighbour to pick up supplies for your pet, or take your dog for walks
if you’re too sick to look after your pet, ask a friend/family member/neighbour if they can take them in, or look after them
if your pet is unwell and needs to see the vet, don’t leave your home. Call your vet and ask for their advice. They’ll work with you to ensure your pet gets the treatment they need while keeping vet staff safe.

It’s vital that you take all precautions to ensure that whoever helps you isn’t exposed to you and the virus. You’ll also need to be mindful of current restrictions. Check your local state/territory health website for info.

Finally – the Battersea Dogs and Cats Home (UK) has some information on other things you can do to care for your pets if you’re ill or have to self-isolate due to coronavirus, including brain games to keep your dog occupied and happy. This is a general guide. Please be mindful that some of the restrictions in the UK are different to those in Australian states and territories.

Coming out of COVID-cray-cray

One day things will calm down and we’ll spend less time at home. We’ll be able to go to work, visit friends and stay away from our homes for longer periods of time. So we need to help our pets – those wonderful little creatures that have kept us sane during an insane time – get ready for this change. They’ve had us for AGES, and they’ll miss us being around all the time. This may cause them unnecessary stress and anxiety. The RSPCA has written a great article full of tips and advice on how you can make this transition less stressful for your pets: How can I prepare my pets for easing of COVID-19 restrictions?

Contact our free national Help Line

More to explore

What do I need to know before I get a new pet?
RSPCA
Smart Puppy and Dog Buyer’s Guide
RSPCA
Smart Kitten and Cat Buyer’s Guide
RSPCA
Connecting with pets
Head to Health, Australian Government
About pets and people
Centers for Disease Control and Prevention (USA)

References

(1) Pets in Australia: A national survey of pets and people
Animal Medicines Australia, 2019
(2) Q&A on coronaviruses (COVID-19)
World Health Organization, 17 April 2020
(3) Advice from the Australian Veterinary Association to pet owners: COVID-19 and companion animals
Australian Veterinary Association Ltd

Photo by Danika Perkinson on Unsplash

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