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    road-trip.jpg
    Lisa Bywaters
    16/Nov/2022
    Health InformationMSK articles

    11 tips for safe, comfortable and happy road tripping

    “Roadtripophobia (n.) The fear of not having any road trips currently booked.“

    With the weather improving (finally), many of us are looking out our windows and dreaming about road trips to anywhere but here. We’ve been stuck in one place for too long, and it’s time to explore new places! 😎

    However, living with arthritis, back pain, and other musculoskeletal conditions can sometimes affect your ability to drive. Pain, fatigue, joint and muscular pain, and brain fog can make driving and sitting for long periods difficult.

    That really sucks when your road trip playlist is ready to go, and a bag of kool mints is waiting in your console!

    But we’ve got some tips to help you get your motor runnin’… so you can head out on the highway and look for adventure.

    “Never underestimate the therapeutic power of driving
    and listening to very loud music.” – Unknown

    1. Talk with your doctor before you hit the road

    If your condition sometimes affects your driving ability, talk with your doctor. Depending on the problems you’re experiencing, your doctor may suggest a range of self-management strategies to help ease muscle tension, reduce pain, prevent you from stiffening up too much, and allow you to move more freely. You can use these strategies in the weeks leading up to your trip and as you travel all over the countryside.

    For example, simple things like regular exercise, pain management techniques, aids and devices, and supportive cushions can be a great help on a road trip.

    Your doctor may also review your medicines to ensure they’re managing your condition as effectively as possible, with as few side effects (e.g. drowsiness) as possible.

    This brings us to the next tip…

    2. Know how your medicines affect you

    Do your medicines affect your concentration? Do they make you sleepy? Or affect your coordination or reaction time? If so, talk with your doctor about whether there’s another medicine you can use that won’t have this effect on you.

    Understanding the effect medicines can have and whether or not they’ll affect your ability to drive safely is extremely important. If you’re unsure, chat with your doctor or pharmacist.

    Remember to pack any medicines you may need on your trip, whether you’re gone for an hour or days. Pain and flares can appear unexpectedly, so take a leaf out of the Scout guidebook and ‘be prepared’.

    3. Wear comfy clothes

    There’s nothing worse than driving for a while and realising you’re wearing the absolute worst clothes for the trip. Your shoes are restrictive, your top doesn’t breathe, and your jeans are giving you an atomic wedgie! 😫

    Road trips are fun, so you should feel relaxed and comfortable in the clothes you wear. Choose clothes with some give that allow you to stretch and move around easily, and are appropriate for the weather.

    If you want to look more put together at the end of your trip, take a change of clothes and get changed at a rest stop close to your destination.

    And don’t forget to pack a raincoat, sunhat and sunscreen – it’s Australia, after all. We can have all the seasons in one day! 🌞☔🌈⚡

    4. Plan your trip

    Planning and prepping will make you more confident during the drive and reduce the risk of stressful surprises. It also helps to build anticipation for the journey ahead.

    • Make sure your car is ready for the trip. Book it in from a service to ensure tyres, fluids, brakes etc., are up for the drive.
    • Print your maps or enter the route into your GPS. Plan your rest stops, fuel stops, and places you want to visit along the way.
    • If you’re making a long trip, stop every hour, get out of your car and stretch. Give yourself plenty of time; you don’t want to feel tense or rushed. Tension and stress can make your muscles tight and increase your pain levels. So take time to go slow and enjoy the ride. 😊
    • Be aware of changing road conditions. Much of Australia has had extensive rain and floods. This has caused many potholes to form, making driving stressful and potentially damaging to your car. Hitting a pothole can also cause significant jarring, increasing your muscle and joint pain. Read the RACV article: Stay alert, slow down, don’t swerve for info on how to safely navigate potholes.
    • As far as flooding goes, the information is clear – avoid flooded areas, and never drive through floodwaters. If you’re not sure about the state of the roads on your route or where floodwaters are, visit the website of your local roads authority and state emergency services.

    “There is nowhere to go but everywhere,
    so just keep on rolling under the stars.”- Jack Kerouac

    5. Get comfortable in the car

    Before you hit play on your playlist and set off, carefully adjust your seat and mirrors. If your feet and ankles are stiff, move your seat forward to push the pedals with your entire foot, not just your toes. Make sure your seat’s height lets you control the pedals without being uncomfortable. You should be able to reach and operate all of the controls, pedals, steering wheel etc., and have good visibility through your windows and mirrors.

    If you have pain in your hips or legs, consider using a cushion that supports the lumbar spine, hips and buttocks. You can find these at chemists, auto shops, and any store that sells aids and equipment. Or you can see an occupational therapist for info and advice. Just be sure to do all of this before your trip, so you can try out the cushion to ensure it helps and doesn’t aggravate your condition.

    Remember to empty your pockets of keys, wallet, small change and other bits and pieces. They can cause irritation and pain – especially if you have a long drive ahead.

    6. Take breaks and notice the world around you

    Don’t drive for more than an hour without a break. Stop, get out of your car, and stretch or massage tight muscles. Walk around. Drink some water. Check out what’s nearby – a coffee shop, a historical marker, or a breathtaking view. It’s incredible how much you can discover when you stop and look around. And the break will help you feel better and more relaxed at your destination than if you’d driven straight through.

    Build these breaks into your overall trip time so that you have plenty of time to get from point A to point B safely and comfortably.

    “Because the greatest part of a road trip isn’t arriving at your destination.
    It’s all the wild stuff that happens along the way.” – Emma Chase

    7. Stay hydrated and eat well

    Water lubricates and cushions your joints, aids digestion, prevents constipation, keeps your temperature normal and helps maintain your blood pressure. When you’re not getting enough water, your body can’t work as well as it should. So make sure you fill your water bottles before you set out and take time to drink from them.

    Pack healthy snacks like unsalted nuts, pre-cut fruit and veg, trail mix, or cheese and crackers. Check the nutrition panel to ensure they’re not high in fat, sugar or salt.

    Alongside the healthy snacks, you may decide to add a road trip treat (because you’re only human 😉). For my family, that’s always been kool mints or snakes. Yum! 😛

    8. Manage your fatigue

    You may experience fatigue or intense tiredness due to your condition, the effects of some medicines, or lack of sleep. So plan around your fatigue. For example, if you’re generally fatigued most days around 3pm, plan to do your driving before this.

    Your driving ability is compromised when you get tired, or your pain worsens. So don’t drive when you’re feeling foggy or sleepy. Share the driving with others. When you’re not the driver, you can keep the music playing, be the navigator, quiz master, or lolly dispenser. Or just put your head back and rest.

    “You can pack for every occasion, but a good friend
    will always be the best thing you could bring.”- Unknown

    9. Check out aids and gadgets

    There are many aids available to help make driving more comfortable, including:

    • A swivel seat cushion to help you get in and out of the car. You pop it on top of your car seat, sit on it with your body facing out and then swivel your body and legs aroundto face the dashboard.
    • A lumbar back support or a rolled-up towel to support your lower back.
    • A steering wheel cover can help make your steering wheel easier to grip if you have stiff, sore hands.
    • If you find it difficult to twist the petrol cap on or off, try using a petrol cap turner. It’ll make twisting the cap easier.
    • Grab handles and bars can be added to your car to help you get in and out of your car more easily.
    • A seat belt reacher can help reduce arm and shoulder strain when reaching for your seat belt and pulling it across your body.
    • Reversing cameras and parking sensors are available in most new cars and can be added to older ones. They can make parking and reversing easier if you have problems twisting, turning your neck or looking over your shoulder.

    Talk with an occupational therapist for information and advice about what aids or gadgets may be helpful for you.

    10. Use heat and cold treatments

    Applying heat or cold to painful areas before you head out in your car can help relieve your pain. Generally speaking, heat can ease muscle spasms and tension, and cold can reduce swelling. Heat and cold treatments are available in a wide range (e.g. packs, rubs, gels, patches). Some are portable and can be left in your glovebox or bag, so you have them on hand when you need them. Always read the instructions carefully before using them.

    11. And have fun!

    Heading out on a road trip is a time-honoured tradition because it’s fun, gets us out of our bubbles, and leads to new and exciting adventures. So take some time to plan and prepare, and enjoy the journey! 🚗

    “It doesn’t matter how old you get, buying snacks for a road trip should
    always look like an unsupervised 9 year old was given $100.”- Unknown 😁😂

    Contact our free national Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

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    osteoarthritis-blog.jpg
    Lisa Bywaters
    13/Oct/2022
    Health InformationMSK articles

    Osteoarthritis: It’s not ‘just’ arthritis

    Osteoarthritis is the most common form of arthritis. And because of this, I think it’s often dismissed, and its effects underestimated.

    I mean, how often have you heard people say, ‘it’s just wear and tear’, ‘we’ll all get it eventually’, or my personal favourite ‘it’s just a bit of arthritis’ 😤? These offhand comments trivialise the considerable pain and disability that osteoarthritis (OA) causes many Australians.

    If you have OA or know someone who does, you know it can significantly impact every aspect of life. Symptoms such as persistent pain, fatigue, stiff and swollen joints, weakened muscles, anxiety, depression, and sleep problems can affect a person’s ability to be as involved in social, community and work activities as they might like.

    So, no, it’s not ‘just’ arthritis.

    Let’s look at what it is.

    What is osteoarthritis?

    As we know, OA is the most common form of arthritis. It’s most likely to develop in people over 45, but it can also occur in younger people. It frequently affects weight-bearing joints, such as the knees, hips, feet, and spine. The joints of the hands, including the thumbs, are also commonly affected.

    While it was once thought to be an inevitable part of ageing, resulting from a lifetime of wear and tear on joints, we now know it’s a complex condition and may occur due to many factors.

    Osteoarthritis and your joints osteoarthritis

    To understand how OA affects your body, it’s helpful to know a little about your joints.

    Joints are places where bones meet. Bones, muscles, ligaments and tendons work together so you can twist, bend and move about.

    Covering the ends of your bones is a thin layer of tissue called cartilage. It provides a slippery cushion that absorbs shocks, helps your joints move smoothly and prevents bones from rubbing against each other.

    Around most of your joints is a tough capsule that holds your bones in place. The inside of the capsule is lined with synovial membrane, which produces synovial fluid. This fluid lubricates and nourishes the cartilage and other structures in the joint.

    With OA, the cartilage becomes brittle and breaks down. Some pieces of cartilage may even break away and float in the synovial fluid. Because the cartilage no longer has a smooth surface, the joint becomes stiff and painful to move.

    Eventually, the cartilage can break down so much that it no longer cushions the two bones. Your body tries to repair this damage by creating extra bone. These are bone spurs (or osteophytes). Bone spurs don’t always cause symptoms but can sometimes cause pain and restrict joint movement.

    OA causes and risk factors

    Many things can increase your chances of developing OA, including:

    • your age – people over 45 are more at risk
    • being overweight or obese
    • your genetics – the genes you inherit can play a role in developing OA
    • other conditions – such as rheumatoid arthritis and gout, can cause damage to your joints and lead to OA
    • gender – 3 in 5 people who have OA are women
    • repetitive movements associated with your job or occupation (e.g. constant kneeling, squatting, lifting heavy loads)
    • significant injury, surgery, damage or overuse of a joint.

    Signs and symptoms

    The symptoms of OA can vary from person to person. Some of the more common symptoms include:

    • joint pain, stiffness and swelling (inflammation)
    • grinding, rubbing or crunching sensation (crepitus)
    • muscle weakness.

    These symptoms can sometimes worsen, especially when you feel stressed, upset, overdo things, or don’t get enough sleep. This is called a flare or flare-up.

    Diagnosing OA

    If you’ve been experiencing joint pain, it’s essential you discuss your symptoms with your doctor. Getting a diagnosis as soon as possible means that treatment can start quickly. This will give you the best possible outcomes.

    To diagnose your condition, your doctor will do some exams or tests. They may include:

    • Your medical history. Your doctor will ask you about your symptoms, family history and other health issues.
    • Physical examination. Your doctor will look for swelling in and around the joint and test your joint’s range of movement. They’ll also feel and listen for grinding, rubbing or creaking in the joint.

    Imaging (e.g. x-rays, ultrasound or MRI) and blood tests aren’t routinely used to diagnose OA. However, they may sometimes be needed if there’s uncertainty around your diagnosis.

    Treating OA

    There’s no cure for osteoarthritis; however, your symptoms can be effectively managed with exercise, weight management, medicines, and self-care.

    Exercise

    Because of the old ‘wear and tear’ myth, many people are worried that exercising joints with OA will cause more joint damage. But regular exercise can actually help reduce some of your symptoms (e.g. pain, stiffness) and improve your joint mobility and strength. It will also move synovial fluid through the joint, providing essential nutrients and removing waste.

    Exercises that move your joints through their range of movement will also help maintain joint flexibility; this is often lost due to OA. Strengthening the muscles around your joints is also important. The stronger they are, the more weight they can take. This will help support and protect your joints.

    An exercise program that promotes muscle strength, joint flexibility, improved balance and coordination, and general fitness will give you the best results. Start exercising slowly and gradually increase the time and intensity of your exercise sessions over weeks and months. A physiotherapist or exercise physiologist can help you work out an exercise program that’s right for you.

    Weight management

    Being overweight or obese increases your risk of developing OA and the severity of your condition. The additional weight also increases pressure on your joints, especially your weight-bearing joints (e.g. hips, knees, feet), which is likely to cause further pain and damage.

    The amount of overall fat you carry is also significant because fat releases molecules that contribute to low but persistent levels of inflammation across your whole body. This, in turn, increases the level of inflammation in the joints affected by OA.

    For these reasons, maintaining a healthy weight is essential if you have OA. Your doctor or dietitian can advise you on safe weight-loss strategies if you need to lose weight.

    Weight loss can be a long process for many people. It’s challenging, especially when pain affects your ability to be as active as you’d like. But it’s good to know that any weight loss can reduce your pain and increase your ability to exercise. So making small, achievable changes to your eating and exercise habits can bring big results. It just takes time, commitment, and support.

    Medicines

    No medicines can affect the underlying disease process of OA, but combined with exercise, weight management, and self-care, medicines may provide temporary pain relief and help you stay active.

    The most commonly used medicines for OA are:

    • Non-steroidal anti-inflammatory medicines or NSAIDs (e.g. ibuprofen). These medicines are available over-the-counter and with a prescription, depending on their dosage and other ingredients. They come in tablet/capsule form (oral NSAIDs) or as a gel or rub applied directly to the skin (topical). It’s important to note that oral NSAIDs are designed to be taken at low doses for short periods. Always talk with your doctor before starting NSAIDs, as they can have side effects.
    • Paracetamol. Research has shown that paracetamol provides only low-level pain relief for osteoarthritis. However, some people report that it helps reduce their pain so they can be more active. For this reason, it’s worth discussing a trial of paracetamol with your GP to see if it‘s appropriate for you.
    • Corticosteroid (steroid) injections may be helpful for people who haven’t found relief from other treatments (e.g. exercise, weight loss) or other medicines. Corticosteroid injections into a joint can provide short-term pain relief; however, the number of injections you can have each year is limited due to potential harm.

    Note: Opioids are powerful pain-relieving medicines that effectively reduce acute pain (or the pain resulting from an injury or surgery). In the past, they were prescribed to treat pain associated with conditions like osteoarthritis; however, there’s strong evidence that they have little effect on OA pain. Opioids also have many potentially serious side effects. That’s why they’re not recommended in the management of OA. Read the Choosing Wisely Australia resource ‘5 Questions to ask about using opioids for back pain or osteoarthritis’ for more info.

    Self-care

    There are many other things you can do to reduce the impact of your symptoms, including:

    • Learning about your condition. Understanding OA and how it affects you means you can make informed decisions about your healthcare and actively manage it.
    • Learning ways to manage your pain. Pain is the most common symptom of osteoarthritis, so it’s crucial to learn to manage it effectively. Read our A-Z guide for managing pain for more information.
    • Working closely with your healthcare team. The best way to live well with OA is by working closely with the people in your healthcare team (e.g. GP, physio) and keeping them informed about how you’re doing and alerting them to any changes.
    • Protecting your joints. Supports such as walking aids, specialised cooking utensils, ergonomic computer equipment and long-handled shoehorns can reduce joint strain and make life easier. An occupational therapist can advise you on aids, equipment and home modifications. You can also check out our range of aids in our online shop.
    • Taping, knee braces and orthotics may be helpful if you have OA in your knees or feet. A physiotherapist or podiatrist can advise you on these.
    • Improving sleep quality. Not getting enough quality sleep can worsen your symptoms; however, getting a good night’s sleep when you have osteoarthritis and chronic pain can be challenging. If you’re having problems sleeping, talk with your doctor about ways you can address this.
    • Managing stress. Stress can also aggravate your symptoms, so learning to deal with stress is extremely helpful. Things you can do to manage stress include planning your day and setting priorities, using relaxation techniques such as going for a walk, getting a massage or listening to music, and, where possible, avoiding people and situations that cause you stress.
    • Eating a healthy, balanced diet. While there’s no specific diet for OA, it’s important to have a healthy, balanced diet to maintain general health and prevent weight gain and other medical problems, such as diabetes and heart disease.

    Surgery

    In most cases, surgery isn’t required for people with osteoarthritis. However, surgery may be an option if all non-surgical treatment options have been unsuccessful and you’re still experiencing significant pain and loss of function.

    The most common surgery for osteoarthritis is a joint replacement. When considering surgery, you should be informed about what it involves, the rehabilitation process, and its potential benefits and risks.

    Note: An arthroscopy isn’t recommended to treat knee OA. Evidence shows it’s not effective in improving OA knee pain or function.

    Contact our free national Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

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    cleaning.jpg
    Lisa Bywaters
    13/Oct/2022
    Health InformationMSK articles

    Spring cleaning the easy way

    Tips to help you sweep away winter

    Spring is such a wonderful time of year 😊🌼. The mornings are becoming lighter, the weather’s improving, and the smell of spring blossoms is in the air. So take a moment to breathe it in – you’ll definitely feel a lift in your mood (unless you have allergies – sorry about that 🤧).

    It’s also the perfect time to do a bit of spring cleaning; of your home, office, garden or garage. Especially if, like me, you open the blinds on a sunny day and the sunlight highlights every dust bunny, dirty surface, and pet hair tumbleweed 😮.

    But cleaning and reorganising can take a toll when you live with a musculoskeletal condition, chronic pain, and fatigue. So we’ve got some tips to help you clean without overdoing it.

    Planning, prioritising and pacing

    First, make a plan. You can’t do everything at once. So write down all of the things you want to do.

    Now prioritise the jobs. What’s most important? And when you consider this, remember your home doesn’t need to be a glossy magazine or Pinterest version of ‘perfect’. That takes a lot of styling, filters, and constant effort. It just needs to be your version of ‘perfect’ – comfortable and cosy for you and whoever you live with.

    And finally, pacing. Take your time when you tackle your cleaning. Break it into smaller tasks. For example, don’t try to organise and clean your entire bedroom cupboard in one go. Go small. Deal with your shoes one day; the next day, you can focus on the things stored on shelves, and so on. Make it achievable and realistic for you and how you’re feeling.

    Take breaks

    We’re often tempted to get as much done as possible while we’re feeling good or motivated. But you need to take breaks so that you don’t overdo it. Otherwise, before you know it, your back’s sore, you can’t move your neck, and exhaustion hits you like a sledgehammer.

    Set an alert on your phone to prevent this from happening. Give yourself a specific time to work and take a break when the alert chimes. Do some stretches, drink water, go outside for some air and vitamin D, or have a healthy snack if you’re hungry.

    And if you find yourself getting tired, or starting to ache before the alert goes off, listen to your body readjust your timing, and take an earlier break.

    Taking regular breaks, rather than pushing through, will leave you feeling much better at the end of your cleaning session.

    Get the right tools for the jobs

    Lightweight brooms, mops and vacuums make life much easier, especially if you have stairs or a large space to clean. Upright or robotic vacuums can be helpful as you don’t need to bend over a lot, especially when compared with barrel vacs. Just be aware of where the robots are so you don’t trip over them 😐!

    Use an upright dustpan to sweep up crumbs, fluff and other debris from the floor. They require minimal bending, which is great if you have a sore back or get dizzy when you bend over.

    Long-handled dusters can help you reach high places, especially if stretching or reaching your arms above your head is painful. If you don’t have one, you can attach your duster to a piece of dowel or a ruler to give you the extra length. Or even better, get someone else to do the dusting!

    And don’t forget to use your reacher, grabber or other pick-up tools if you have one. They’re not just handy for retrieving something you’ve dropped but also for cleaning. You can pick up stray toys, socks and other items from the floor and retrieve light objects from high shelves.

    Choose your battles

    If you need to vacuum but aren’t up to doing your entire home, don’t. Just do the high-traffic areas. Or a high-traffic area. If your bathroom needs cleaning, do the high-use areas. Your shower screen doesn’t need to sparkle, but you do need clean towels and a clean sink.

    Let the cleaning products do the hard work

    Have you ever read the instructions on your cleaning products? Or do you just spray and wipe away? I’m definitely guilty of that! But many cleaning products need time to work on the grunge and grime. Then you can wipe it and the dirt away with far less effort. It’s also good to know that you don’t need separate multipurpose, kitchen and bathroom sprays. Choice has tested many of these products and found that they basically work the same. So you can save your money and cupboard space and just buy one.

    Beware of dust and toxic smells

    Many people with musculoskeletal and other chronic conditions are sensitive to chemicals, strong smells and/or dust. Some alternatives to the usual cleaning products include bi-carb soda, vinegar, tea tree oil, lemon juice and water. Many websites provide details for making your own cleaning products. There’s also a large range of more natural and plant-based cleaning products you can buy online and from the supermarket.

    As far as dust goes, dusters often just move it from your surfaces to the air around you. Use a slightly damp cloth over surfaces to remove dust, and rinse it frequently. Or use an electrostatic duster that attracts and holds onto the dust.

    Recycle old socks

    I’ve recently discovered that old socks are perfect for many cleaning jobs around the house. You can put one on your hand and wipe down furniture, clean skirting boards, shutters, blinds, ceiling fans and even your indoor plants. When you’ve finished, you can remove the sock from your hand by pulling it off inside-out, and the dust and grime stay off your hand.

    You can also put some potpourri or lavender into a sock, tie or sew the end shut, and stick it in the back of your closet, drawers, and other closed-up spaces you want to freshen up. 😊🌸🌻🌼🌷

    Use your dishwasher for more than dishes

    Did you know you can clean plastic toys, thongs, metal keys, exhaust covers, scrubbing brushes, and even dog toys in your dishwasher? Check out this article: Can you wash it in the dishwasher? The big list of things you can and can’t wash in the dishwasher from Choice for more info.

    Consider reorganising your pantry, laundry or kitchen

    These are the areas we use a lot. And they often have heavy things we use regularly – e.g. packets of rice, canned goods, pots and pans, detergents and cleaning products. Put these heavy items at waist level (if you have the space) so you aren’t constantly bending or stretching to access them. Check out Pinterest for ideas and inspo.

    Get some wheels

    A basket of wet washing or a bucket full of water can be really heavy. Instead, use a laundry trolley or a mop bucket with wheels.

    Repackage it

    We often buy cleaning products in bulk as it tends to be cheaper. But that can end up being several kilos or litres. So when you buy a big box or bottle of cleaning products, put a quantity into smaller, easier-to-use containers. You can top them up when you need to. And make sure you label the new containers clearly.

    Alternate your cleaning activities

    If you’ve spent some time doing physically tiring cleaning, take a break and do something more passive, like sitting at your desk and cleaning out your email inbox or reviewing receipts for your tax return. Or take a break and read a book or do some guided imagery. Then when/if you feel up to more physical work, you can go back to it. The important thing is you’ve given your body a chance to rest.

    Get the family involved

    This is obvious, but often such a drama that many of us just end up doing the chores ourselves 😑. But that’s not sustainable. Also, as everyone contributes to the mess, everyone needs to contribute to the cleaning. Read ‘How to divide chores around the home and get kids involved’ from RACV for some tips.

    De-clutter

    When we have a build-up of clutter and everyday things invading our space, they can become a trip hazard. Here are some ways to tackle the mess.

    • Make a plan and start small.
    • Organise the clutter by putting ‘like’ things together. For example, in your linen cupboard, put all your towels together in one group, bedsheets in another etc.
    • Decide what you want to keep and what’s just taking up valuable space. Then you need to decide what to do with the things you no longer want. So donate, give away, sell, and repurpose what you can. Or if it’s damaged/worn out/soiled/beyond repair, recycle or throw it away.

    Hire someone

    This isn’t an option for everyone or for every time, but there might be occasions you decide it’s worth the cost. Consider hiring a local handyperson/business to help with your lawns/gardening or cleaning your carpets, curtains or blinds.

    Distract yourself with music, podcasts and audiobooks

    This can make the cleaning more enjoyable. Just be mindful of the passing time, so you don’t get distracted and overdo things 😉.

    Give your medicine cabinet a spring clean too

    Get rid of out-of-date or unnecessary items. But don’t throw medications in the bin – take them to your local pharmacy for disposal.

    Things don’t have to be perfect…

    So give yourself a break. As a clean freak, I constantly struggle with this. But listening to your body and doing things that are realistic for you is more important than some idea of perfection that’s unsustainable (or unattainable). Accept that and just enjoy being in your home 😊.

    Call our Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

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    JIA-blog-Sep-2022.jpg
    Lisa Bywaters
    20/Sep/2022
    Health InformationMSK articles

    Kids get arthritis too

    Most people think that arthritis only affects older people, but children can get it too. It’s estimated that between 1 in 800 and 1 in 1,000 children in Australia have arthritis.

    What is juvenile idiopathic arthritis (JIA)?

    JIA is a group of inflammatory conditions that cause joint pain and swelling in children and teens under 16.

    What causes JIA?

    We don’t really know what causes JIA. That’s what ‘idiopathic’ means, ‘from an unknown cause’.

    But we do know it occurs due to a malfunctioning immune system.

    The job of your immune system is to look out for and attack foreign bodies – like bacteria and viruses – that can make you sick. However, in the case of JIA, the immune system mistakenly targets healthy tissue in and around the joints, causing ongoing inflammation and pain. We don’t know why this happens, but scientists believe that a complex mix of genes and environmental factors is involved.

    Types of JIA

    There are several types of JIA, each with distinct features.

    Oligoarthritis JIA

    This is the most common type of JIA. It’s also called oligoarticular or pauciarticular JIA. Both ‘oligo’ and ‘pauci’ mean not many or few. Less than five joints are typically affected, most commonly one or both knees. Children with oligoarthritis may also develop inflammation of the eye, called uveitis.

    Polyarthritis JIA

    Polyarthritis (or polyarticular) JIA affects five or more joints. ‘Poly’ means many. It often affects the joints in the fingers, toes, wrists, ankles, hips, knees, neck and jaw.

    There are two types of polyarthritis JIA, based on whether rheumatoid factor (proteins produced by the immune system) are found in the blood. They are polyarthritis JIA (rheumatoid factor positive) and polyarthritis JIA (rheumatoid factor negative).

    Enthesitis-related JIA

    Entheses are the tissues that attach tendons and ligaments to the bone. Enthesitis-related JIA causes inflammation and pain in the entheses (enthesitis) and joints (arthritis). The most common locations for enthesitis are the knees, heels, and bottoms of the feet. Arthritis is generally in the hips, knees, ankles, feet, and spine.

    Psoriatic JIA

    Children with psoriatic arthritis have inflammatory arthritis of the joints and the skin condition psoriasis. It often affects the fingers and toes, but other joints can be affected. It can also cause pitted fingernails and swollen fingers or toes.

    Systemic JIA

    Systemic JIA can affect many areas of the body, not just the joints. It usually starts with fever and rash that come and go over a period of weeks. It’s the least common type of JIA.

    Undifferentiated JIA

    This is where the condition doesn’t fit any of the above types of JIA.

    What are the signs that my child may have JIA?

    The signs or symptoms of JIA vary depending on the type of arthritis a child has. Some of the more common symptoms include:

    • Pain, swelling and stiffness in one or more joints
    • The skin over the affected joints may be red or warm
    • Mental and physical tiredness (fatigue).

    Less common symptoms include:

    • Fever
    • Rash
    • Feeling generally unwell
    • Eye inflammation (uveitis).

    The symptoms of JIA vary from child to child and are likely to change as they get older.

    At times, symptoms can become more intense; this is a flare. Flares can be unpredictable and often seem to come out of nowhere.

    There may also be times when your child experiences a remission – where their symptoms go away for a time.

    What is uveitis?

    Uveitis is inflammation of parts of the eye. It’s also the result of a malfunctioning immune system.

    The most common type of uveitis has no symptoms (sometimes called silent uveitis). This means that it doesn’t hurt, and you won’t be able to tell if your child has uveitis just by looking at their eyes. Some children do have symptoms such as blurred vision, light sensitivity, and in rare cases, eye redness and pain.

    If uveitis isn’t treated, it can cause permanent vision loss. This means that all children with JIA need regular check-ups with an ophthalmologist (specialist eye doctor) to check for uveitis and start treatment if needed.

    How is JIA diagnosed?

    JIA can be challenging to diagnose because the symptoms differ between children, and many symptoms are similar to those experienced with other illnesses.

    There isn’t one single test that can be used to diagnose JIA, and your doctor will usually use a combination of tests to confirm your child’s diagnosis, including:

    • a physical examination to assess joint tenderness, flexibility, and stiffness
    • blood tests to check for inflammation associated with JIA, which can also help to work out which type of JIA your child has
    • scans such as x-ray and MRI (magnetic resonance imaging) to check for joint inflammation and damage
    • an eye examination.

    If you visit your family doctor (GP) and your child has symptoms that suggest it might be JIA, they’ll usually order some of these tests and refer you to a doctor who specialises in juvenile idiopathic arthritis, called a paediatric rheumatologist. Seeing a rheumatologist as soon as possible is essential to ensure your child gets the best outcomes.

    How is JIA treated?

    While there’s no cure for JIA, there are many treatments to help manage the condition and its symptoms so your child can continue to lead a healthy and active life. Because every child’s experience of JIA is different, treatment will be tailored to best meet your child’s needs.

    Finding the right combination of treatments may take time and is likely to change as the JIA symptoms change or your child grows.

    For most children and young people, treatment will include exercises to keep joints moving and muscles strong, medicines to reduce inflammation, splints to support joints, and pain management strategies.

    Medicines

    Most children with JIA – regardless of the type – will need to take some form of medicine at some time. The medicines that your rheumatologist prescribes for your child will depend on their symptoms, including how much pain and inflammation they have.

    There are many different types of medicines that work in different ways. The main types of medicines used to treat JIA and help manage its symptoms include:

    • Analgesics (or pain relievers) provide temporary pain relief. They can range in strength from mild to very strong. You can buy many of them over the counter at your pharmacy or supermarket. However, stronger medicines, including those containing codeine, require a prescription.
    • Creams and ointments (also called topical analgesics and anti-inflammatories) applied to the skin over a painful joint can provide temporary pain relief.
    • Non-steroidal anti-inflammatories (NSAIDs) also provide temporary pain relief, specifically pain associated with inflammation. You can buy some over-the-counter, but stronger NSAIDs require a prescription.
    • Corticosteroids act quickly to control or reduce inflammation, pain and stiffness. They can be taken in tablet form, or may be given as an injection into a joint, or from a drip into a vein.
    • Disease-modifying anti-rheumatic drugs (DMARDs) control your child’s overactive immune system. They help relieve pain and inflammation and reduce or prevent joint damage.
    • Biological disease-modifying medicines (bDMARDs, or biologics and biosimilars.) also work to control the immune system. However, unlike other disease-modifying drugs, biologics and biosimilars target the specific cells and proteins that cause inflammation and tissue damage rather than suppressing your entire immune system.
    • Eye drops to treat eye inflammation (uveitis).

    What can we do to control symptoms?

    As well as taking any medicines as prescribed, things you and your child can do to manage JIA include:

    • Learning about JIA. Understanding the condition and how it affects your child means you can make informed decisions about their healthcare and actively manage it.
    • Following the treatment plan that your health professionals have developed. That means taking medicines as prescribed, doing the exercises the physiotherapist and/or occupational therapist have provided, and letting your doctor know of any changes to your child’s symptoms and how they’re feeling. All these things give your child a better chance of managing their JIA well and reducing the risk of long-term problems.
    • Staying active. Regular exercise is the key to maintaining muscle strength, joint flexibility and managing pain. A physiotherapist or exercise physiologist can help design an individual program for your child.
    • Learning ways to manage pain. There are many ways your child can manage pain from heat and cold treatments, distraction, massage and medicine. Try different techniques until you find the things that work best for your child.
    • Eating a healthy, balanced diet. While no diet can cure JIA, a healthy diet is the best for good health, especially for growing children. Keeping to a healthy weight is also important as extra weight strains your child’s joints, especially load-bearing joints such as hips, knees and ankles.
    • Protecting the joints. Aids, equipment, and gadgets can make activities easier for your child. They include an ergonomic mouse and keyboard for your child’s computer, a supportive chair or back support cushion, and foam rubber to make pencils, pens, brushes, and cutlery handles easier to grip. An occupational therapist (OT) can advise you on available equipment and techniques to reduce strain on joints from everyday school activities.
    • Using splints. Splints are commonly used as a treatment for JIA, particularly for wrists and feet. They’re used to rest or support sore or inflamed joints, stretch out a joint, and help make some activities easier.
    • Staying at school. This is essential for your child’s health and wellbeing, as well as their education and socialisation. Talk with your doctor, allied health professionals and teachers about ways to help your child stay at school and keep up with school.

    Contact our free national Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    MSK Kids

    Our free MSK Kids program provides a range of programs and services along with evidence-based information and resources for children living with juvenile arthritis (JIA) and other musculoskeletal conditions. Resources are available for the child, family and school. Find out more about MSK Kids.

    More to explore

     

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    gardening.jpg
    Lisa Bywaters
    20/Sep/2022
    Health InformationMSK articles

    Weed ‘em and reap

    Tips to help you in the garden

    Note: Apologies in advance. At the time of writing, I was in a pun-ey state of mind 😂. I’m a ‘succa’ for a bad pun or dad joke. Hopefully, it ‘grows’ on you. 😣

    With spring well and truly in the air, our gardens are coming alive 🌻🌼🌷. It’s the perfect excuse to get outside and dig in the dirt. Time to celery-brate!

    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?

    But sometimes your condition or pain may affect your ability to garden. Fortunately, there are things you can do to manage these issues. It just takes a little trowel and error. Here’s our sage advice.

    Lettuce do our best: Pacing

    It’s easy to get carried away and overdo things when you’re feeling good and having a great time in the garden. But you generally pay for it the next day (or three 😑) with increased pain and fatigue. That’s why it’s so important that you pace yourself.

    Break your gardening projects into smaller jobs – for example, weed a small section of a garden bed rather than the entire thing. Or, mow the front lawn one day and the back lawn the next.

    Not everything has to be done at once, though your inner perfectionist may want that. Don’t listen to that voice! Instead, make a realistic plan about how much you can do and stick to it.

    And remember to take regular breaks. That’ll help you conserve your energy, and it’s also a good opportunity to drink some water while you sit back and admire your work, contemplate what to do next, and imagine future gardening projects 😊.

    Just dill with it: Warming up is important

    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.

    Cactus makes perfect! Good posture and technique

    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 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 maintain the natural curve of your spine. Try not to stay in the same position or do lots of repetitive movements for long periods. Swap your activities to use a range of muscles and joints rather than overworking one part of the body. For example, if you’ve been digging and giving your back and shoulders a solid workout, take a break and sit at a garden bench while you pot some herbs or cuttings.

    Do you have the thyme? Know your limits

    Planning is essential to ensure you don’t become a slave to your garden and constant weeding, mowing and pruning. Ask yourself – ‘what can I realistically do?’ Consider the size of your garden, the amount of work required to maintain your garden, how much time you want to commit to it, and how your health may affect what you can do now and in the future. Once you’ve considered these factors, you can consciously plan a garden that works for you and not against you.

    No need to grow big or go home: There’s beauty in small things

    Love gardening but don’t have the time, space or inclination to commit to regular gardening? Then go small. Have a few indoor plants or small containers on your patio, deck or balcony. You can still enjoy gardening on a small scale that suits your lifestyle.

    If bush comes to shove: Love local

    Take some of the time, money, effort and excessive water use out of gardening and choose native plants that are indigenous to your local area. Because they’ve adapted to local environmental conditions, they generally require less maintenance and water. And they’re less likely than more high-maintenance plants to keel over and die on you, saving you the cost of replacing them. Plus, they attract native insects and birds to your yard. And let’s not forget the fact that they’re stunning!! Win, win, win! 🌿 For information and resources about using natives in your garden, visit the Australian Native Plants Society website.

    Pot it like it’s hot: Contain your garden

    Use pots and other containers for small, manageable gardens. This is perfect if you only have a small space, live in a rental property, or want the flexibility to change plants and plant locations regularly. You can use regular garden pots or containers, or be creative and use other things you have lying around – e.g. old wheelbarrows, teapots, colanders, tyres, and boots.

    Check out Pinterest for some great ideas – just make sure you have plenty of time – Pinterest is a great place to lose track of time. You’ve been warned! 😂😂

    What a re-leaf! Raised and vertical gardens

    If you have a sore back, hips or knees, give them a break by using raised garden beds and vertical gardens. While these gardens can take a bit more planning and work, they allow you to access your garden with much less bending or kneeling. 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.

    Say aloe to my little friend: Tools and gadgets

    There’s a massive range of gardening tools and equipment to help you manage in the garden. They’ll help prevent injury, pain, and fatigue. Depending on the size of your garden and the amount of time you spend in it, some tools you may want to have on hand include:

    • Gardening gloves. It’s worth paying a bit more and getting a good quality pair (or two) that provide some padding, good grip and protect your skin.
    • Tools that do the work for you. This includes ratchet-style secateurs that allow you to cut branches with much less effort and long-handled tools that save you from bending down to weed or stretching overhead to reach branches.
    • Thicker handled garden tools. They’re perfect if you have 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 or garden carts help you carry heavier items from one place to another or several smaller things in one go. Just be careful not to overload it or try to move more than you know you should. Listen to your body.
    • Cushioned knee supports. This includes knee pads, kneeling mats, or gardening stools that can help cushion and protect your knees and help you get up and down off the ground.

    I’m very frond of you: Asking the crew to get involved

    Get some help – from family, friends, a local handyman, or gardener – if you have some big jobs that need doing. For example, creating raised garden beds, pruning trees, and mowing lawns. You don’t have to do everything. Save the things you really enjoy for yourself and let someone else tackle the less enjoyable jobs. 😊

    Water you doing today? Staying hydrated

    Gardening can be hot, strenuous work, so don’t become dehydrated. Make sure you drink plenty of fluids and stay hydrated. Tuck a water bottle in your garden cart or have it on your porch ready for when you need it.

    And speaking of water, use a lightweight watering can or a garden hose when watering your garden. And be careful you know where the hose is at all times to avoid tripping on it 😫.

    Here comes the sun(flower): Protecting yourself from harmful rays

    The warming spring weather and longer hours of sunlight give us many more opportunities to work and play in the garden. But you need to balance the desire to be outdoors with protecting yourself against sunburn, skin cancer, photosensitivity and flares. And ensuring you get your daily dose of vitamin D. But there are ways you can find the right balance – from using sunscreen, wearing a hat and appropriate clothing, seeking out shade and more. Find out how.

    Time to turnip the heat: Loosen those tired muscles

    After your exertions in the garden, have a warm shower. Even when you pace yourself and take it easy, muscles can become tight, especially if the weather is on the cooler side. Or, if it’s been warm while you’ve been gardening, a shower can loosen those muscles and cool you down. After you’ve showered, try not to sit down immediately if you can help it. Go for a short walk to continue to loosen things up. You’ll feel so much better for it in the long run.

    Need some encourage-mint? See 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.

    Don’t moss around, get out there!

    With the weather warming up, getting outdoors and playing in the garden is a lovely way to forget the worries of the world. It really can give you some inner peas.😊

    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 garden beds. Plant some vegies for summer salads. Then grab a cold drink, sit back and enjoy the fruits of your labours.

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

     

    Contact our free national Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

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    walking.jpg
    Lisa Bywaters
    20/Sep/2022
    Health InformationMSK articles

    Just keep walking

    Is there anything better than pulling on your comfy trainers and heading outdoors for a walk? With the first breath of fresh air and the sun on your face, you feel better. Your muscles warm up, your joints loosen, and you settle into a comfortable stride. The rhythmic movement helps you relax and boosts your mood.

    I love going for a walk. It’s such a great exercise.

    It costs nothing, is suitable for most people, and gets you out of the house. You can walk at a leisurely pace or take it up a notch and increase the speed and intensity of your workout. Or do a combination of both for some interval walking.

    If you don’t exercise much, it’s an ideal way to build up your activity levels. Be sure to talk with your doctor first to get the all-clear, especially if you’ve recently had surgery or have other health conditions. Then start slow and gradually increase your distances and times.

    Try walking 30 minutes a day on most days of the week, and you’ll definitely notice the health benefits. Walking regularly can help you manage your pain, maintain a healthy weight, lift your mood, get a good night’s sleep, improve your muscle and joint health and increase heart and lung fitness.

    If you can’t walk 30 minutes at a time, you can easily break the walking up over your day. You don’t have to do it all in one go to reap the benefits. So during your day, you can do three 10 minute walks, two 15 minutes walks or six 5 minute walks, whatever works for you. It all adds up 😊.

    And if 30 minutes most days isn’t realistic for you at the moment, set yourself a goal so that it becomes achievable. Think about your daily commitments, your level of fitness, your pain/fatigue levels and all the other things that affect you daily. Now create a SMART goal. That’s a goal that is Specific, Measurable, Achievable, Realistic and has a Time-frame that works for you. It will help you set a practical plan for achieving your goal. Read our blog about goal setting for more info.

    14 tips for better walking

    Dress the part

    Let’s start with the most important element of your walking outfit – your shoes. They need to be comfortable, fit properly, and support your feet. Look for light, flexible shoes with thick, non-slip soles. Avoid slip-on shoes, and if laces are difficult to fasten due to arthritis in your hands, Velcro or elastic laces might be an option.

    Your clothes should be loose and/or stretchy enough to allow you to walk without restrictions. Make sure you wear a hat and sunglasses on sunny days. And grab any mobility aids you use before you head out.

    Warm up and cool down to prevent injuries or pain

    While you might be eager just to get out there, it’s important to take the time to let your muscles and joints warm up. So start your walk slowly, and gradually increase your pace. And when you’re close to finishing your walk, take the time to slow it down and give your body the chance to cool down. You can also incorporate some basic stretches to warm-up and cool down. Check out these stretches from the Arthritis Foundation (USA). 

    Walk briskly

    Did you know that 10 minutes of brisk walking is classified as cardio as long as you’re slightly out of breath? Brisk walking at a moderate intensity provides more health benefits than a simple stroll. How fast you need to walk for it to be moderate intensity will depend on your age and fitness level. So it differs from person to person. You can tell if you’re walking at a brisk, moderate-intensity pace if you’re breathing heavier than usual but can still have a conversation. But if you can walk and sing (which is a little unusual) 😉, you need to kick the intensity up a notch.

    Make walking a part of your routine

    To make walking a daily activity, you need to build it into your routine. Go at the same time each day – e.g. before/after work, before breakfast/after lunch. Whatever time suits you best and allows you the space to commit to it. Before long, when that time arrives each day, you’ll find yourself automatically reaching for your walking shoes. 👟👟

    Listen to music, audiobooks, podcasts

    Going for a walk by yourself gives you space for some alone time. Listen to something that interests or relaxes you as you exercise. There are many entertaining podcasts and audiobooks you can access free online. Or you can borrow audiobooks from your public library and download them to your phone.

    You can also make yourself a walking playlist featuring your favourite music that starts slower (for your warm-up), gets faster (for your main workout) and slows down again towards the end of your walk (for a cool down).

    Make it social

    At other times, it’s nice to walk with others. It’s fun and will help keep you motivated. You can chat, shoot the breeze, catch up and just be social 😊. So walk with friends or your family. And if you have a dog, bring it along! They need the exercise too. And dog owners are always up for a chat 🐶!

    Explore new places

    As many of us discovered during past lockdowns, walking the same paths day after day can become a little tedious. Mixing it up will make your walks more enjoyable. So look at your maps and discover new walking trails, parklands and suburbs.

    Or try a variation of this idea. Comedian and radio host Tony Martin and his partner have spent more than ten years exploring the streets of Melbourne, with the goal to walk every street! While you may not want to go that extreme, you could start smaller and check out different streets of your neighbourhood. Or pull out the old Melways or use your GPS to discover new and interesting places to walk.

    Take a water bottle

    Walking can be thirsty work, so you may need to take some water to remain hydrated. And depending on how far you’re walking, consider taking a small backpack for your water bottle and any other supplies you think you may need, such as snacks, sunscreen, a map, band-aids (just in case) and your phone.

    Be mindful while you’re walking

    Take time to be in the moment and experience the walk. How do your feet feel as they connect with the ground? What can you smell? How does the wind feel on your face? What can you see around you? Take the time and opportunity to really connect with what you’re doing and savour every moment.

    Track your walking with a pedometer or fitness activity tracker

    This’s a great way to see how you’ve progressed over time. And many of the walking apps allow you to challenge others, so if you can’t physically walk together, you can in spirit. And a little healthy competition can help you push yourself to achieve more 😉.

    Increase the distance and intensity of your walks over time

    To see the health benefits from your walking, you need to push yourself to go further and harder. Just be mindful that you don’t push too hard, too soon. Especially if you’ve been unwell, had surgery, or you’re having a flare. Listen to what your body is telling you. A physiotherapist, exercise physiologist or fitness instructor can provide tips and guidance if you need help.

    Walk indoors

    If it’s raining or just too hot or cold to take your walk outdoors, stay in! There are many ways you can walk indoors. For example, you can walk around your home if you have the space. Or you can follow an online video of walking exercises (there are many available to suit your specific needs and fitness level). Or you can take your walk to the shopping centre. They have lots of open areas to walk and places to rest and hydrate when you need to. Just try not to get distracted and slow down to shop! 😂 You can also take your walk to the local fitness centre or gym. Many have indoor walking tracks you can use for free if you’re a member or for a small fee if you’re not.

    Be aware of walking surfaces

    They’re not all equal. Natural surfaces such as grass, fine gravel, dirt and woodchip are softer and generally easier on your joints. However, they’re not always even surfaces, so you need to be aware of potential trip hazards. Manmade surfaces such as asphalt and concrete can be more jarring on sore joints. However, they’re generally smoother. So factor walking surfaces into your plans. If your hips, knees, ankles or feet are particularly sore, go for the softer, more natural surfaces. If you’re concerned about falling or bad weather, manmade surfaces may be your best option.

    Join others

    Consider joining a walking or bushwalking group. You’ll meet other people who love walking, explore new places together and get lots of tips and advice to make walking more enjoyable and challenging.

    Another option is parkruns. They’re free, weekly community events with 5km walks and runs in parks and open spaces on Saturday mornings. Everyone is welcome, there are no time limits, and best of all, no one finishes last! 😊
    ——
    So what are you waiting for? Pull on your walking shoes, grab a friend or your headphones, and as the INXS song goes, just keep walking!

    Contact our free national Helpline

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, telehealth, or accessing services. They’re available Monday to Thursday  between 9am-5pm on 1800 263 265; email (helpline@muscha.org) or via Messenger.

    More to explore

    Walks in your state or territory

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    hands-5.jpg
    Lisa Bywaters
    31/Aug/2022
    Health InformationMSK articles

    Five tips for healthy hands

    Written by hand therapist Catherine Reid, B.App. Sci, (OT), M.Sci (H&UL rehab), MAHTA (As awarded by the AHTA), CHT(USA)

    It’s no secret I love hands! They’re amazing, complex and delicate structures. They help us connect with the world and each other. They allow us to touch, feel, carry objects, pick up kids and perform all kinds of everyday tasks.

    That’s why I’m passionate about people being proactive and looking after them.

    As an Accredited Hand Therapist* I’m often asked about the things people can do to look after their hands. Here are my top five tips.

    1. Look after the skin on your hands

    Your skin protects your hands from the outside world. It’s constantly renewing itself. Every time you wash your hands, you rub away dead skin cells. It’s important to look after your skin by keeping it as clean as possible and using a gentle hand wash. In some cases, gloves might be a good idea, for example if you’re using chemicals to clean your shower, or work in a café washing dishes.

    Keeping your hands clean isn’t just about them looking good. It’s also about avoiding infections. Anyone who’s had an infection in their hand will tell you it‘s very painful. This is due to the many nerve endings you have in your fingertips. And because you use your hands so often, it’s hard to avoid banging or knocking an infected or injured hand.

    An infection can also limit your hand’s movement, which, if left untreated, can become permanent.

    Obviously, keeping your hands clean is impossible with some jobs, so keeping the skin in good shape is essential. Using a good moisturiser or barrier cream after washing is recommended to avoid small cracks developing in the skin. These cracks allow dirt and germs to enter your body, increasing your risk of infection.

    Keeping your skin hydrated and moist helps keep your skin supple and leads to faster healing.

    2. Stay strong

    Many people don’t realise they’re losing strength in their hands until they have a functional problem, such as pain when opening a jar or difficulty gripping a doorknob.

    That’s why I recommend exercises to strengthen your hands when you start to notice a problem. Many people strengthen their hands by squeezing a ball; if this is the case, I recommend a softer ball so your fingers can move through a greater range when squeezing. A cheap alternative to squeezing a ball is squeezing plumbing insulation. You can buy it by the metre at hardware stores for a few dollars and in different diameters to suit your hand size.

    Accredited Hand Therapists can provide you with exercises for specific muscles or to deal with particular issues you’re having. They may use strengthening tools, exercise putty, and/or exercise bands.

    3. Keep your joints moving

    As the saying goes, ‘motion is lotion’ as far as your joints are concerned, so don’t let them stiffen up!

    At the ends of the bones in your joints, you have a layer of cartilage. Cartilage is a firm cushion that absorbs shock and enables the bones to glide smoothly over each other. The joint is wrapped inside a tough capsule filled with synovial fluid. This fluid is the oil in your joints. It provides nutrition for the cartilage and helps provide a cushion between the cartilage. It moves across the joint’s surfaces like a drop of oil on a door hinge. When you move your hands, the synovial fluid is spread around the joint. So tasks that have you holding something for a long period without changing grip aren’t good for the joints. It’s not allowing the synovial fluid to lubricate the joint. Rather than not perform the activity, take frequent breaks and move your fingers. And try to avoid activities that push your fingers into extremes of range, for example, lifting items that are too large using only one hand.

    Similarly, use bigger, stronger joints where possible. For example, carry shopping bags on your forearm rather than with your fingers.

    Accredited Hand Therapists can instruct you in exercises for specific joints, such as the joint at the base of the thumb. To maintain good movement, moving your joints through the full range of movement and stretching out to the ends of the range is important. Tendon gliding exercises are often used for this purpose as they glide one set of tendons over the other and move each joint through its full range. Click here for examples of tendon glide exercises.

     4. Use the right tool for the job.

    We often force our hands into extreme positions or keep going with a task until our hands are aching, especially if we’re in a rush or just want to get a job done.

    But using the right tools can be gentler on your hands. For example, large or fat handles can spread loads more evenly or over several joints. Tools that use a lever to reduce the required force are also preferable; for example this tool (see image) helps open ring-pull cans.

    There are also many electric tools for use in and around the home, reducing the required force. For example, instead of hand pruning a hedge, you can use electric shears. I know which I’d prefer!

    You can buy aids and other tools from supermarkets, chemists, hardware stores, and home health care stores. Musculoskeletal Australia also has a range of tools available through their online shop.

    5. Seek professional help

    If pain or inflammation persists for more than a few days, seek professional help. Pain can be a warning sign that your joints are being overworked. Inflammation can be due to joints, muscles and/or tendons being overused or other health issues such as diabetes or heart disease. Prolonged inflammation can make it difficult to move your fingers. It may be that the structures in your hand need a rest to allow them to heal.

    Your GP or a practitioner in hand therapy can help diagnose the problem and provide you with techniques to manage the pain or prevent the problem from becoming worse.

    Accredited Hand Therapists can be located via the Australian Hand Therapy Association’s web page under the “Find an Accredited Hand therapist” section.

    And check out my other article, ‘Can a hand therapist help you?’.

    *As awarded by the Australian Hand Therapy Association

    Contact our free national Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    CONTINUE READING
    sore-knee.jpg
    Lisa Bywaters
    10/Aug/2022
    Health InformationMSK articles

    Baker’s cyst – nothing to do with baked goods

    Although it sounds like it, a Baker’s cyst isn’t named after an occupation like housemaid’s knee (prepatellar bursitis), policeman’s heel (plantar calcaneal bursitis) or writer’s cramp (hand dystonia). It has nothing to do with the act of making delicious, delicious bread 🍞 or other baked goods 😋.

    Baker’s cysts are named after Dr W.M Baker, the 19th-century surgeon who first described cysts that form on the back of the knee. Their clinical name is popliteal cyst. Often people don’t know they have a Baker’s cyst, especially if it’s not causing pain. However, sometimes they can cause problems.

    Your knee – a complex joint

    To understand how a Baker’s cyst affects your knee, it’s helpful to know a little about your knee joint.

    Your knee is a large and complex joint where three bones meet: your thighbone (femur), shinbone (tibia) and kneecap (patella). Covering the ends of your bones is a thin layer of tissue called cartilage. It provides a slippery cushion that absorbs shocks, helps your joints move smoothly and prevents bones from rubbing against each other.

    Surrounding the joint is a tough capsule filled with a lubricating fluid (synovial fluid). This fluid allows your knee to move freely.

    A Baker’s cyst can form when an injury or arthritis causes your knee to produce too much synovial fluid. This excess fluid bulges from the joint capsule behind the knee as a protruding sac (see image).

    Cysts can vary in size and cause symptoms such as pain or stiffness in the knee joint.

    Baker’s cysts may not require treatment, but if they do, they can be treated effectively with self-care and medical treatment.

    Causes

    Some of the common causes of Baker’s cyst include:

    Symptoms

    Often, there are no symptoms, and you may not even know you have a cyst. If symptoms do occur, they can include:

    • a lump or swelling behind the knee
    • knee pain
    • stiffness or tightness of the knee
    • limited range of knee movement (if the cyst is large).

    Diagnosis

    Many people don’t know they have a Baker’s cyst as it may be small and painless.

    However, you should see your doctor if you notice a painful lump in the space behind your knee.

    Your doctor will ask about your symptoms and medical history and examine your knee. They’re usually able to diagnose a Baker’s cyst based on this.

    Sometimes a doctor may organise scans of the joint, usually an ultrasound, or if the diagnosis is uncertain, possibly an MRI (magnetic resonance imaging). This is to rule out other rare causes of the lump, such as a popliteal aneurysm, blood clot or tumour.

    Complications

    The symptoms of a Baker’s cyst are usually mild; however, in rare cases, the cyst may burst, leaking fluid into the calf region. This can cause increased pain in the knee and swelling or redness in the calf.

    If you experience swelling or warmth in your calf, you should seek medical advice quickly.

    It can be difficult to tell the difference between the complications of Baker’s cyst and more serious but less common problems such as a blood clot in a vein in your leg. So it’s better to be safe and get it checked out.

    Treatment

    You probably won’t need treatment if you have no symptoms or only mild pain.

    However, if it is causing you pain, your doctor will develop a treatment plan that may include:

    • Self-care. You can reduce the pain and swelling by using an ice pack on your knee for short periods. Make sure to wrap it in a cloth so the pack doesn’t come into direct contact with your skin. You should also protect and rest the joint. Elevate your knee while resting it, and avoid activities that strain your knee (e.g. jogging). You may also find it helpful to use a cane or crutches for a short period or wear a knee support.
    • Medicines such as paracetamol or non-steroidal anti-inflammatory medicines (e.g. ibuprofen) may provide temporary pain relief. These medicines are available over-the-counter or with a prescription, depending on their dosage and other ingredients.
      A corticosteroid (steroid) injection may be helpful for people who haven’t found relief from other treatments or if they have severe pain.
    • Treating the underlying condition (e.g. arthritis) is also important, so your doctor may discuss other medicines and treatment options.
    • Seeing a physiotherapist or exercise physiologist for gentle strengthening and range of movement exercises to reduce symptoms and maintain knee function.
    • Draining the cyst by inserting a needle into it (needle aspiration) and removing the fluid. This may be done under ultrasound.
    • Surgery is rarely needed to treat a Baker’s cyst. However, it may be an option in some cases to treat the cause of the cyst (e.g. an injury) or to remove the cyst if all other treatments haven’t provided relief.

    Contact our free national Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    CONTINUE READING
    hand-therapy.jpg
    Lisa Bywaters
    10/Aug/2022
    Health InformationMSK articles

    Can a hand therapist help you?

    Written by hand therapist Catherine Reid, B.App. Sci, (OT), M.Sci (H&UL rehab), MAHTA (As awarded by the AHTA), CHT(USA)

    A surgeon once told me that the human body’s most elegant anatomy was in the hand. I might be slightly biased, but I had to agree! The hand is amazing and complex in the way it’s structured and works.

    There are 27 bones in your hand compared with just 3 in your leg. These bones are moved by over 30 muscles, all working in unison to provide smooth, coordinated movements. Your nerves help you control these movements enabling you to adjust your strength or fine coordination to suit the task.

    Your hands can convey your feelings through touch and gesture and help to communicate your thoughts. In fact, some people will tell you they can’t talk without using their hands!

    Your wrists, elbows and shoulders work together to position your hands in space. Any problem along the chain of your upper limbs affects your ability to fully function. Imagine how difficult it would be to reach up to do your hair if your shoulder was stiff, or to do downward dog in yoga with a painful wrist!

    We connect with the world through our hands, performing everyday activities, and many of us earn our living with our hands. That’s why it’s essential that we take good care of our hands.

    For some people, this may include seeing a professional.

    What is hand therapy?

    Considering the importance of our hands, it should be no surprise that there are professionals devoted solely to their rehabilitation.

    Hand surgeons are either orthopaedic or plastic surgeons who’ve undergone additional training and study to specialise in treating problems of the hands, wrists and arms. They may use surgical and/or non-surgical treatments.

    Hand therapy practitioners are qualified physiotherapists or occupational therapists registered with the Allied Health Practitioner Regulation Agency (AHPRA). They have extensive knowledge and skill in understanding and treating problems with the fingers, wrists, elbows and shoulders. The Australian Hand Therapy Association (AHTA) defines hand therapy as “the art and science of rehabilitation of the upper limb – shoulder to fingertip”.

    What is an Accredited Hand Therapist (AHT)?

    In 2017, the Australian Hand Therapy Association implemented a credentialing program to ensure accredited therapists offer a high standard of practice. All Accredited Hand Therapists have undertaken advanced education and assessment of the upper limb and have had over 3,600 hours of hand therapy clinical practice. After they’re assessed as competent to provide safe, evidence-based diagnosis, advice, and treatment, they’re awarded the credential of Accredited Hand Therapist by the Australian Hand Therapy Association Credentialing Council.

    What conditions are treated?

    Accredited Hand Therapists diagnose and treat a large variety of musculoskeletal conditions of the upper limb. They include:

    • arthritis
    • nerve compressions (e.g. carpal tunnel syndrome)
    • fractures, joint injuries and dislocations
    • tendinopathies (e.g. tennis elbow) and other soft tissue injuries
    • pain conditions
    • nerve and tendon injuries
    • burns and scar management
    • sporting injuries
    • work-related injuries
    • post-surgical conditions.

    What happens at an appointment?

    When you meet with an Accredited Hand Therapist, you’ll work together to develop a treatment plan. It will take into consideration your specific situation, symptoms, and the environment in which you live and work.

    Some treatments aim to resolve a problem, for example, improving muscle strength or range of motion after a fracture. Some treatments may be preventive and involve teaching you to manage symptoms like pain or swelling in response to an injury or illness.

    Assessments may involve specific measurements; for example, the therapist measures your wrist’s range of movement or grip strength. Assessments also include your experience of the problem, for example, when you describe the location of the problem, how your symptoms feel and affect you, and the things you noticed or experienced when you first noticed your symptoms.

    Treatments often use heat, ice or electrotherapy to improve healing, orthoses (splints) to rest soft tissues (e.g. muscles, tendons, ligaments), and specifically targeted exercises to improve movement and strength.

    You’ll be encouraged to complete a home program when possible, so education will also be a large part of your treatment.

    To achieve the best outcomes, therapists may collaborate with other health professionals such as hand surgeons, rehabilitation consultants or GPs.

    Where do I find an Accredited Hand Therapist?

    Accredited Hand Therapists can be found throughout Australia in private practice (sometimes co-located with hand surgeons), in public hospitals and in community settings. In Australia, there are over 400 Accredited Hand Therapists in metropolitan, rural and remote locations. You can contact a hand therapist through the AHTA “Find an Accredited Hand therapist” web page or email the AHTA at enquire@ahta.com.au.

    You use your hands all day long, so receiving the best care to recover after surgery, injury, or a medical condition is essential. Your hands deserve the best, and so do you!

    Contact our free national Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    CONTINUE READING
    topical.jpg
    Lisa Bywaters
    10/Aug/2022
    Health InformationMSK articles

    Therein lies the rub… topical pain relievers

    Creams, sprays, liniments, ointments, patches, rubs & gels

    If you open most medicine cabinets or bathroom cupboards, you’ll more than likely find a tube or jar of a pain-relieving rub. With varying degrees of smelliness!!😱

    Many of us turn to these products when we wake up with a stiff neck or overdo it in the garden. The soothing ointments, creams, sprays, liniments, patches, rubs and gels that we apply directly to our skin (topically).

    But what are they? How do they work? Are they effective? And are they safe?

    First, there’s a vast array of topical products available in many forms and using different ingredients. Many are available to buy over-the-counter from your chemist or supermarket. However, some require a prescription.

    Let’s look at some of the more common varieties.

    Counterirritants

    These products use ingredients such as menthol, methyl salicylate, eucalyptus oil and camphor. They’re called counterirritants because they create a burning, cooling or ‘tingling’ sensation in the area where they’re applied that distracts you from your pain.

    Medicated products

    Many topical products contain non-steroidal anti-inflammatory drugs (or NSAIDs) such as ibuprofen, diclofenac or piroxicam. NSAIDs block the action of specific enzymes (cyclooxygenase or COX) that are involved in inflammation.

    Topical NSAIDs may be an option for you if you can’t take oral NSAIDs due to other health issues (e.g. high blood pressure) or the risk of complications (e.g. stomach problems), as less medication is absorbed into the bloodstream.

    If you’re using a topical NSAID, you should avoid taking NSAIDs orally (pills or tablets) unless you’ve discussed this with your doctor. Although the amount of medicine that enters your body through the skin is less than when taking them orally, there’s still the risk of getting too much when using both forms.

    Corticosteroids, or steroids, simulate the naturally occurring hormone cortisol. One of the many functions of cortisol is to suppress or reduce inflammation. Steroid creams come in varying strengths. They rarely have serious side effects if used correctly, so it’s essential that you follow the instructions carefully. If you have any concerns, discuss these with your doctor or pharmacist.

    Capsaicin

    Capsaicin is the substance found in chilli peppers that gives them their heat and spicy kick, making your mouth tingle and burn. Applied to the skin as a cream, it works by interfering with the pain signals between your nerve endings and brain.

    Benefits of using topicals

    Most topicals, when used correctly, provide quick, temporary pain relief and have fewer potential side effects than oral pain-relieving medicines.

    They may be a good option if you only have pain in a few joints or muscles, as they work in the immediate area you apply it to, rather than affecting your whole body.

    Topicals also provide the soothing benefit of a mini-massage when you apply them to your skin. Seriously, how good does it feel when you rub the cream into your sore neck, and you feel the muscles loosening? Or when you apply a warm gel to your stiff, aching knee? Bliss. 😊

    Another benefit of topicals is that they’re very portable; you can have some at home, in your drawer at work, in your handbag or gym locker, and use them as needed.

    Do they work?

    Many people swear by these products for quick pain relief. And there’s solid evidence that they can provide pain relief for acute pain, such as strains and sprains. However, research shows only modest benefits for chronic pain. But, if you feel better when using these products, and you’ve discussed it with your doctor, they’re safe to use and are better tolerated than oral medicines.

    Potential side effects

    Topicals, both medicated and non-medicated varieties, can cause side effects. They include skin irritation, redness, rash, or a burning, stinging or itchy sensation in the area it’s been applied.

    Very rarely, some people may experience nausea, breathlessness, indigestion or an allergic reaction to the topical. If you experience any of these symptoms, stop using the topical and talk with your doctor or pharmacist for advice.

    Cautions

    As with any medication, there are things you need to be aware of to prevent any problems from occurring:

    • Taking oral and topical medicines containing the same ingredients (e.g. NSAIDs) at the same time may increase the risk of side effects. Talk with your doctor about this risk.
    • Always read the consumer medicine information carefully and follow the instructions. Take note of how to apply the topical, how often and how much. Don’t go overboard and slather it on. You can get too much of a good thing!!
    • Wash your hands thoroughly after applying.
    • Be careful to avoid contact with your eyes or other sensitive areas 😖.
    • Don’t use these products on wounds or damaged skin.
    • Don’t use with heat packs as this may cause burns.
    • Only use one topical medicine at a time.
    • Check the use-by-date and discard any out-of-date products.

    Contact our free national Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    CONTINUE READING

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