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    specialists.jpg
    Lisa Bywaters
    15/Sep/2021
    Health InformationMSK articles

    Specialists and you

    This is the third in our series exploring the different groups of health professionals and therapists who’ll help you live well with a musculoskeletal condition.

    Managing a chronic musculoskeletal condition – or multiple conditions – can be complicated. To help you get the best health outcomes and maintain (or improve) your quality of life, you’ll probably see a variety of different health professionals and therapists.

    Who you see and how often will depend on your condition/s, symptoms and how they affect your life.

    What is a specialist in healthcare?

    A specialist is exactly what it sounds like. A person – in this case, a medical doctor – who has undergone additional training to become a ‘specialist’ or an expert in a specific area of medicine.

    Specialists work in clinics and in hospitals, both in the private and public health systems. To see a specialist, you’ll need a letter of referral from your general practitioner (GP) or another specialist doctor.

    As far as musculoskeletal conditions go, the most common specialist that people will see is a rheumatologist. But many other specialists help people manage their condition. Let’s explore each of them.

    Whether you see any of these specialists will depend on your condition, symptoms, and their effect on your overall health and wellbeing.

    Seeing a specialist

    To see a specialist, you’ll need a referral letter from your GP or another specialist doctor. This will include information about your symptoms and test results.

    You can visit a specialist in a clinic or a hospital. Depending on various factors such as where you live, the number of specialists available, the urgency of your situation, and if there’s a waiting list, you may see a specialist quickly, or you may have to wait.

    Talk with your GP about the costs involved when discussing your referral. Medicare will cover part of the fee to see a specialist but not all of it. Specialist fees can be high, and depending on your circumstances and eligibility, this may influence whether you see a specialist at a bulk-billing hospital or in a private clinic. If you have private health insurance, this may also cover some of your costs. However, it’s essential to ask about fees and your choices before seeing a specialist.

    The Better Health Channel suggests asking the following.

    Does the specialist:

    • work within the public or private health system?
    • bulk-bill via the Medical Benefits Scheme (MBS)?
    • require gap payments?
    • have a payment plan?
    • accept my private health cover?

    Before your first appointment

    When making your appointment, ask what information or test results you need to bring with you. The specialist may already have access to all or some of this information via your health records, but it’s a good idea to double-check.

    You can also be proactive and create a file containing all of your results, records, medications and other treatments. Take it with you when you visit the specialist. That way there’ll be no potential delay in your assessment and treatment if your specialist can’t access some of your information. And make sure you include your referral letter.

    Write down a list of questions about the things you want to know. This may be about diagnosis, treatment options, the benefits and risks of different treatments, costs, things you can do to manage better etc. Put them in order, with the most important questions at the top of the list. That way, if you run out of time, they’ll have been answered first.

    Make sure you have an up-to-date list of your meds to take with you. This can be extremely helpful if your specialist hasn’t been able to access this information through online channels. You may want to use an app to keep track of your medicines so you always have this information with you. The MedicineWise app from the National Prescribing Service is free to download. You can create a list of your medicines by scanning their barcodes, set reminders for when to take medicines, store your test results and much more.

    Consider taking a family member or friend with you. Healthcare appointments can be stressful, and having an extra set of eyes and ears can help you take it all in. They can also provide emotional support before, during and after your appointment.

    During your appointment

    The specialist will ask you about your symptoms and examine you.

    Be open and honest when answering their questions. The specialist needs all the relevant information about you and your health to have an accurate idea of what’s happening and how best to treat you. They’ll need information about your medical history, other health conditions, treatments (both conventional and complementary) and lifestyle factors (e.g., how often you exercise, if you smoke, your diet etc.).

    You may have one or more visits to your specialist before they have all the information they need. They may also send you for further tests. Once they have all the necessary information, they’ll explain your condition to you and what treatment they think you should have.

    If you don’t understand what they’re suggesting, or you need more information, ask the specialist to explain further. Don’t be embarrassed to ask for this. Musculoskeletal conditions and treatments are complicated, so the more you understand, the better. And don’t be afraid to ask them to write things down for you.

    After your appointment

    Follow the treatment plan that you and your specialist have agreed upon. If they’ve requested you have further tests or book more appointments, make sure you do this as soon as possible.

    If you’ve been prescribed medication, take it as instructed. If you can’t remember, or you’re not sure how to take it, talk with your pharmacist or call your specialist.

    And for information and support between visits to your healthcare team, call our national Help Line on 1800 263 265 weekdays.

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, 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

    CONTINUE READING
    angry-woman.jpg
    Lisa Bywaters
    15/Sep/2021
    Health InformationMSK articles

    13 tips for managing anger

    Ever had a moment when you’re so enraged you feel like you’ll explode?

    I was watching the news recently, and something made me furious. It flicked a switch in me, and I wanted to throw my glass at the wall. Such an OTT soap opera moment ?. Fortunately for my wall and my glass, I didn’t follow through. But it was a close call.

    Many of us are angry at the moment. We may put on a happy face, but it’s simmering just below the surface. And it only takes a tiny thing to release it, leading us to do or say something impulsive we’ll regret later.

    Where’s this anger coming from?

    The last 18 months have been exhausting. We’ve been living with constant stress, anxiety and frustration. And there’s no end in sight yet. This has had a significant impact on our mental health. And one of the ways this can manifest is as anger.

    What’s changed?

    Last year we were all in it together – sort of.

    But now, it seems like it’s every person for themselves. Us against them. State vs state. Community vs community. Politicians who can’t work together, constantly fighting ?.

    We’re so over everything that we’re losing empathy and tolerance for others.

    So it only takes something minor to make you lose it ? ? – someone cutting you off in traffic, unsolicited text messages from MPs, another appointment/event/freedom cancelled because we’re STILL in lockdown, or just stubbing your toe against the bedside table – ARGH ?!

    And when it happens, we often take it out on those least deserving of it. Our loved ones who’re in the wrong place at the wrong time, or the retail/hospo worker just doing their job.

    Apart from the negative impact our anger has on ourselves and those around us, being angry all the time, or not addressing this anger, affects our physical health. It can cause high blood pressure, headaches, anxiety, depression, insomnia and digestive issues. It also makes us unhappy, and no one wants that. So here are some tips to help you manage your anger before you have an OTT soap opera moment.

    13 tips for managing anger

    1.Breathe

    Pause and take some calming breaths. If you can, close your eyes and focus on your breathing. Slowly take a deep breath. Fill your lungs to a capacity that’s comfortable for you. Then slowly release this breath. Don’t release it in a sudden exhale, but control it so it’s slow and smooth. Continue to take slow, even breaths…in and out. You’ll feel your muscles start to relax, and your mind will begin to calm.

    2. Step away from the situation or put away your phone.

    Our reactions when we’re angry can be out of character, and we can regret our actions once we’ve calmed down. So if you can, physically remove yourself from the space until you calm down. And put away your phone. Text messages or phone calls made in anger are the worst. And you can’t take them back.

    3. Acknowledge how you’re feeling

    Don’t suck it up. It’s okay to not feel okay. When you’ve had a chance to calm down, examine why the situation/person/event made you angry. Was it a rational response? Or was it an overreaction? Think about other ways you could handle the situation if something similar occurs.

    4. Write it down

    This can be really cathartic. Write down how you’re feeling in a journal or on a piece of paper. This lets you get it out and then reflect on your feelings, which can help you understand why you react in a particular way. It can also help you get a better handle on your emotions.

    5. Then let it go

    In the end, holding on to anger only makes us and those close to us unhappy.

    6. Be kind to yourself

    Use simple strategies to reduce stress; try exercising, talking with a friend, meditating, making a cup of tea, doing something creative. Whatever relaxes you, do it! It’ll help you put your stress and anger behind you and make you feel more energised and positive.

    7. Be kind to others

    Nothing makes you feel better than being kind to others…letting someone in front of you at the checkout, holding the elevator, complementing a colleague on their work, thanking the delivery person, hugging your kids. These small acts of kindness are easy to do and go a long way to making us all feel better and less angry.

    8. Create a daily routine to increase feelings of control

    A regular daily routine gives you control in a time when so much is out of our control. Separate work and non-work time. Prioritise your connections with others, healthy eating, sleep and exercise. Have a work/school week routine and a weekend routine.

    9. Focus on what you can do, not what you can’t

    At the moment, many of us can’t visit our friends and family. We can’t travel or have a meal in a restaurant. We can’t celebrate together. And that all sucks. But we can call our friends and family. We can travel through books, virtual tours, revisit past travels and plan future trips. We can send cards, presents and tokens to celebrate milestones and occasions. It’s not the same, but it is still doing something. So focus on the things you can do.

    10. Agree to disagree

    Don’t let your differences affect your relationships with others. We’re all feeling heightened emotions, and we’ve all got our opinions. A lot has been thrown at us in the last 18 months! But if there’s tension or anger when discussing certain viewpoints, agree to disagree, and move on.

    11. Monitor your social media use and limit your news intake

    Too much media can increase feelings of frustration and anger. It certainly did for me! So I now skim through the paper once a day, and instead of watching the evening news, I’m watching old episodes of Friends (it’s on all the time ?). With this routine, I’m in control. I’m aware of what’s happening in the world, I’m avoiding the most sensational stuff, and I’m enjoying spending quality time with old friends ?. I’m also limiting my time on socials and spending the time doing other things that are more enjoyable and relaxing.

    12. Be careful with drugs and alcohol

    While it might seem like an easy way to unwind when you’re stressed or angry, drugs and alcohol won’t solve the issues that make you angry. So just be careful here. It’s an easy habit to fall into and a hard habit to break.

    13. Seek help from a professional if your anger becomes overwhelming or feels unmanageable

    Talk to your doctor about how you’re feeling and ask them for help.

    Anger is an important emotion, but if you start to feel it more and more, it can be detrimental to your health and wellbeing. So next time you start to get worked up, try these strategies to get you through. It’ll take practice, but it’s worth the effort.

    For every minute you remain angry, you give up sixty seconds of peace of mind. Ralph Waldo Emerson

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, 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

    CONTINUE READING
    myotherapy.jpg
    Lisa Bywaters
    15/Sep/2021
    Health InformationMSK articles

    Myotherapy: Experience the difference

    Guest blog written by: Polly Bongiorno and Mathew Richardson

    Have you heard people talking about myotherapy but don’t know what it is?

    You’re not alone. Myotherapy is a relatively new treatment method for pain which has been rapidly growing in popularity in recent years.

    What is myotherapy?

    Myotherapy is a health care profession that focuses on assessing, treating and managing pain associated with musculoskeletal conditions.

    Myotherapists are known for being hands-on with their treatments, and one of their great strengths is their soft tissue skills.

    The treatment skills of a myotherapist can be classified broadly as either ‘active’ or ‘passive’.

    Passive treatments are those that are ‘done to you’, providing short-term relief of pain to restore preferred movements. These can be incredibly helpful when working to change protective muscle spasms, movement patterns, fears and stress.

    Active treatments are longer lasting, and involve you changing behaviours that will lead to long-term health benefits. These include exercise, education, lifestyle modifications and exploring the many different contributors to your pain.

    In essence, myotherapy helps people in pain move better and live their best life. A myotherapist will foster a relationship of respect, care and trust with you to form a unique plan to get you back to doing the things you love.

    So, what sets myotherapy apart from the rest?

    Myotherapy treatment sessions are often longer than those of other allied health providers. This gives the therapist time to develop and implement a comprehensive, individualised plan for care and recovery and still have ample time for strong hands-on therapy and exercise rehabilitation. It also allows time to nurture the relationship with you.

    Myotherapists are uniquely placed to offer a wide range of personalised treatments that can help to reduce pain and get you moving again. Myotherapists understand that no two people are the same, and so no two people should be treated the same when it comes to pain.

    What does a typical session with a myotherapist look like?

    One of the greatest benefits of a myotherapy session is longer treatment time. Time that is essential to ensuring your myotherapist will listen to you and your personal pain story. The myotherapist will ask you lots of questions to get a complete picture of your medical history and to understand your expectations and treatment goals.

    They’ll listen carefully to understand the nature of your problem and its impact on your life. This will include all aspects affected by your pain. These can be:

    • physical – e.g., work, exercise, lifestyle
    • psychological – e.g., anxiety, stress, beliefs
    • social – e.g., access to health care, support system, family relationships.

    The myotherapist will then assess your body – muscles, tendons, nerves, ligaments, joints – and movements, to rule out serious conditions that may require referral to another healthcare professional, before moving ahead with treatment.

    They’ll use a range of interventions, tailored to you and your goals. This may include soft tissue therapy to calm an over-protective nervous system, as well as exploring lifestyle and stress reduction strategies, exercise and movement interventions. They’ll also help you find ways of getting back to doing the things in life, that pain may have disrupted or affected.

    Finally, they’ll help you make sense of why you hurt, and what to expect on your journey of recovery. Understanding what’s happening to you and why, can be a powerful pain reliever.

    How is myotherapy different from physio or osteo?

    By definition there isn’t a lot of difference between musculoskeletal health professionals. Myotherapists use many of the same orthopaedic assessment techniques as physiotherapists and osteopaths, and many of the same treatment techniques. Apart from minor differences in approach, the differences mainly lie in the scope of practice, rather than the quality of treatment.

    For example myotherapists commonly treat general musculoskeletal pain and movement dysfunction, whereas physiotherapists also extend their treatment to cardiovascular and serious neurological pathologies.

    Accessing a myotherapist

    You don’t need a letter of referral from your doctor to see a myotherapist.

    They typically work in settings such as private clinics, sporting clubs or community health services.

    Myotherapists may work closely with other allied health professionals, general practitioners and specialists to get the best outcomes for people living with pain, regardless of the complexity of their problems.

    Cost

    The cost to see a myotherapist may vary, so ask about costs when you’re making enquiries about booking an appointment. You may be able to claim your treatment through your private health insurance. Check with your health fund to find out if myotherapy is covered, and if so, how much of the treatment is covered and how many sessions you can claim.

    In summary

    Myotherapy treatment aims to help you become confident that you can return to moving your body in ways that best support your lifestyle and what you value. It’s all about you.

    Consider myotherapy the next time you’re in pain. Myotherapists are health professionals with a deep understanding of the human body and can help you on your journey to wellness and vitality. If you’re in pain and want to try myotherapy, contact your local myotherapist or visit www.myotherapy.org.au to experience the difference.

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, 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

    CONTINUE READING
    mental-health.jpg
    Lisa Bywaters
    26/Aug/2021
    Health InformationMSK articles

    Support for mental and emotional wellbeing

    This is the second in our series exploring the different groups of health professionals and therapists who’ll help you live well with a musculoskeletal condition.

    Managing a chronic musculoskeletal condition – or multiple conditions – can be complicated. To help you get the best health outcomes and maintain (or improve) your quality of life, you’ll probably see a variety of different health professionals and therapists.

    Who you see and how often will depend on your condition/s, symptoms and how they affect your life.

    Mental and emotional support professionals

    Being diagnosed with a musculoskeletal condition can be overwhelming. You may feel a range of emotions such as fear, anxiety, stress, loss, worry and anger.

    And living with a condition that causes ongoing pain and fatigue, and has the potential to change the way your body moves and functions can cause you to feel an array of emotions too.

    If you feel these ups and downs, you’re not alone. Many people living with musculoskeletal conditions find that their emotional and mental health is affected from time to time. In fact, anxiety and depression are more common in people with musculoskeletal conditions than in the general population.

    It’s important to recognise signs of these conditions and seek help as early as possible. Together with your healthcare team, you can develop a treatment plan that fits your needs physically, emotionally and mentally.

    Your support team

    Depending on your needs and whether you’ve been diagnosed with a mental health condition such as anxiety or depression, or you’re seeking support to help manage your emotions, you may see one (or more) of the following professionals:

    Your general practitioner (GP) – is usually the first person you see when you have a health issue. As well as helping you manage your musculoskeletal condition, they coordinate your care and help you access other health professionals and services. If you require specific support for your mental health, they’ll work with you to create a mental health treatment plan. This plan entitles you to Medicare rebates for certain mental health professionals and care via the Better Access initiative.

    A psychologist – can help you work through your feelings, particularly if you’re feeling anxious, stressed or depressed. They can also help you set goals and work through any problems that may be preventing you from achieving your goals.

    A psychiatrist – is a medical doctor who’s undergone further study to specialise in diagnosing and treating mental illness. They tend to treat severe and complex illnesses. They’re able to prescribe medication, such as anti-depressants, if appropriate.

    A mental health nurse – is a registered nurse who’s undertaken additional training to care for people with mental health issues. They work in the community and hospital settings to support people in managing their mental health and treatment.

    A mental health occupational therapist (OT) – OTs help people learn better ways to do everyday occupations (or activities). Those working in mental health help people lessen the impact their condition has on their quality of life and their ability to do their everyday activities.

    An accredited mental health social worker – specialises in assessing, treating, and preventing mental health conditions. They help people manage their condition and its impact on their family, friends, work, and education.

    A counsellor – is someone you can talk through your problems with. They can help you find clarity and solutions. A trained counsellor has usually spent three or more years studying counselling; however, there’s no requirement in Australia that counsellors have any qualifications or experience.

    Wow, that’s a lot of support! How do you choose who to see?

    Several factors will influence your decision:

    Your mental health issues/condition. It can be challenging to know what to do or where to go when you’re struggling with mental health issues. This is where your GP comes in. They’re trained to help people with their mental health issues. By talking with you about your situation, they’ll be able to refer you to the appropriate specialist to get the care you need. They can also assess whether you’re eligible for a mental health treatment plan.

    Your history. Have you seen a mental health professional before? Do you have a good relationship with them? Have you experienced good outcomes from your sessions with them? If so, you may decide to go back to them. If not, discuss your options with your GP.

    Cost. If you’re able to access subsidised treatment via the Better Access initiative, you’ll be able to see a mental health professional at a reduced cost. However, health professionals set their own fees, so be sure to ask about out-of-pocket costs when you’re booking your appointment. If these costs are an issue for you, even with Medicare rebates, talk with your GP.

    Access. If you live in a rural or remote area, you may not be able to see a mental health professional in person. In this case, you may be able to access them via telehealth. Telehealth enables you to consult with your health professional over the phone or through a videoconferencing app (e.g. Zoom, FaceTime, WhatsApp) on your smartphone, tablet or computer. You can choose phone or video consultations, depending on the technology you have available, and how comfortable you are using it.

    Treatments

    There’s no ‘one size fits all’ when treating mental and emotional health issues. Treatment will be tailored to your unique situation and the goals you have. But treatment will commonly include:

    Lifestyle factors – regular exercise, eating a healthy diet, getting enough good quality sleep, managing your stress and limiting your use of alcohol and drugs are practical things you can do to improve your physical, emotional and mental health.

    Psychological therapies – also called psychotherapy or talk therapies – explore the feelings, thoughts and behaviours that are distressing you, and work towards changing them. It can be used by people with mental health conditions and people who want to understand themselves better.* There are many different forms of psychological therapies, including:

    • cognitive behavioural therapy (CBT) – this helps people learn to identify and change negative or unhelpful thoughts that have a harmful effect on behaviour and emotions, and replace them with more objective, realistic thoughts. People learn practical coping strategies such as goal setting and problem-solving that they can use in the current situation and in the future.
    • mindfulness-based cognitive therapy — combines cognitive behavioural therapy and mindfulness strategies.
    • acceptance and commitment therapy – focuses on acceptance to deal with negative thoughts, feelings, symptoms, or circumstances. It also encourages a commitment to positive, healthy attitudes.

    Medication. For some conditions, such as moderate to severe depression, you may be prescribed anti-depressant medication. This will work alongside treatments such as lifestyle changes and psychological therapies. Find out more about anti-depressant medications.

    Other support is available

    • Your family and/or close friends can be a great source of support and understanding.
    • Peer support groups, or people in similar situations, can also be a valuable resource. Talking with someone who really understands what you’re going through and has lived experience and practical info is priceless. Groups meet in person and online. For specific mental health groups, check out this list by the Black Dog Institute. https://www.blackdoginstitute.org.au/resources-support/support-groups/
    • Mental health organisations provide a considerable amount of information and support to help you manage your mental and emotional health. See the list below for details of these groups.
    • Online therapy. There’s also a lot of information online that you can access whenever and wherever you want. Healthdirect has some information to help you find out more about eTherapy, including links to useful sites.

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, 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

    Mental health organisations and resources

    Reference

    * Psychotherapy, healthdirect, September 2019.

    CONTINUE READING
    surgery_blog.jpg
    Lisa Bywaters
    05/Aug/2021
    Health InformationMSK articles

    Surgery and musculoskeletal conditions

    The thought that you might need surgery one day because of your musculoskeletal condition can be a frightening one. The good news is that most people can manage their condition with the usual treatments of medical care (e.g. GP, specialist, medications and allied health) and self-management (e.g. exercise, weight management, relaxation, aids and equipment).

    Surgery is usually only required when all other treatments have failed to bring any relief.

    Reasons for surgery

    For some people, surgery may be an option to:

    • relieve pain that’s no longer controlled with treatments such as medications, heat and cold, massage or exercise
    • improve joint movement
    • improve mobility and independence
    • correct the position of joints that have become misaligned
    • improve their health and wellbeing if joint pain affects their sleep, mental health, ability to work or take part in other important activities or events.

    Is surgery right for you?

    That’s something only you can answer, after consultation with your doctor and an orthopaedic surgeon, and weighing up the benefits and risks. In the end, it’s your choice whether you have surgery.

    If you’re not sure or don’t feel comfortable about the information you’re receiving from the surgeon, ask your doctor to refer you to another surgeon for a second opinion.

    Types of surgery

    There are many types of surgery that people with musculoskeletal conditions may undergo. Your surgeon will discuss which one is right for you. We’ve focused on the most common and provided links to websites with information on others in the More to Explore section.

    • Arthroscopy – allows surgeons to look inside the joint and see any damage. The surgeon makes a small cut (or incision) into the site (e.g. your ankle) and inserts the arthroscope. It has a tiny camera that provides images from inside the joint. The surgeon can then diagnose the problem (e.g. damage to the ligament or cartilage) and/or treat the problem. Arthroscopy is most commonly used for conditions affecting knees, shoulders, elbows, ankles, hips and wrists. It’s important to note that arthroscopy is not recommended to treat osteoarthritis (OA) of the knee. Evidence shows that it’s not effective in improving OA knee pain.
    • Joint fusion (arthrodesis) – involves fusing two or more bones in a painful joint together. This essentially turns them into one bone and relieves pain because the joint no longer moves. Joint fusion is often done in the ankles, spine, feet, fingers, thumbs and wrists.
    • Joint replacement – is exactly what it sounds like. A damaged joint is replaced with a metal, ceramic or plastic device (prosthesis). The entire joint may be replaced (total joint replacement), or only a section (partial joint replacement). The replacement is designed to replicate a healthy joint and allow you to move it freely and without pain. The most commonly replaced joints are the hip and knee; however other joints such as shoulders, elbows, fingers, ankles, toes can also be replaced.
    • Joint resection – involves removing part of the bone from a joint, or the entire joint, to improve the range of motion and relieve pain. Resection is often done in toes, thumbs and shoulders.
    • Joint revision – involves a prosthesis from an earlier joint replacement being removed and replaced. This may occur because the joint has worn out (most modern prostheses last 15-20 years), an infection has developed at the site, or the replacement has become unstable.
    • Osteotomy – is surgery that involves cutting, shaping and repositioning bone. This may be done if, for example, a knee joint is wearing unevenly, and there’s more pressure on one side than the other, causing pain and instability. The surgeon will cut and reshape bone in the knee so that pressure is distributed more evenly across the joint. Osteotomy is most commonly used for knees and hips but can also be helpful in other areas such as the spine or jaw.
    • Synovectomy – is the removal of tissue (synovium) from the inside of a joint. In inflammatory forms of arthritis such as rheumatoid arthritis, the synovium can become inflamed and excessively thick. This causes pain and may limit joint movement. A surgeon can remove some of this synovium, relieving pain and improving joint function. This surgery is often performed using an arthroscope. The most commonly treated joints are ankles, knees, hips, elbows, shoulders, wrists and fingers.

    Understanding your surgery

    All surgeries have an element of risk and the potential for complications. That’s why it’s essential that you know as much as you can before you have surgery. And while it can sometimes be intimidating asking questions, it’s your right as a patient to be fully informed.

    You should discuss the risks of your specific surgery with your surgeon and anaesthetist before you decide whether to go ahead with it. And if you don’t understand something, ask them to explain it some more.

    As well as understanding the procedure and what to expect, don’t forget to ask your doctor about any rehabilitation required, the costs involved with surgery and for an idea of how long you may be waiting for your surgery. Both may factor into whether you decide to go public or private (if you have private hospital cover with your health insurance).

    You should also find out if you can do things before surgery to minimise these risks – for example, lose weight or quit smoking. Knowing and understanding potential risks enables you to make an informed decision about surgery.

    Finally, it can be helpful to take someone with you to these consultations. There can be a lot to take in, so an extra set of eyes and ears can help you make sense of it all. They can also provide you with support if you feel anxious or stressed (which is completely understandable!).

    Getting ready for surgery

    Once you’ve made the decision to have surgery, you need to get ready. You’ll have the best outcomes from surgery if you’re at your healthiest and fittest. Your GP and healthcare team (physio, dietitian, exercise physiologist, psychologist) can help you do this safely. Depending on your own circumstances, you may need to:

    • Meet with your surgeon and healthcare team – they’ll give you information and advice so you know what to expect during and after surgery. Depending on your surgery, you may need to undergo an assessment before you have surgery.
    • Exercise – to strengthen your body and help you manage your pain and mental health before surgery. An exercise physiologist or physiotherapist can provide you with an exercise plan to suit your needs.
    • Lose weight – if you’re overweight, losing some extra kilos will aid your recovery. Eating a healthy, well-balanced diet is the best way to lose weight and get the nutrients you need for good health. Talk with a dietitian for a dietary plan to help you lose weight, or join a weight loss group.
    • Quit smoking – as smoking can increase your risk of complications during and after surgery.
    • Have some meals prepped in your fridge and freezer – so you don’t have to worry about cooking healthy meals when you come home after surgery.
    • Prepare your home – remove any trip hazards (e.g., rugs, loose cables, cords), ensure your lighting works in all areas, and if necessary, install handrails in your shower, beside the toilet and beside any steps or stairs to provide you with extra support.
    • Get your family or friends involved – you may be in some discomfort when you return home from the hospital and may need help. Enlist the aid of your family and/or friends to help with things such as taking you to medical appointments, running errands, getting dressed, doing housework, or cooking.

    After surgery

    • Monitor your wound as instructed by your surgeon.
    • Talk to an occupational therapist about aids and equipment – depending on the surgery you’re having, you may require some aids to help you out in the short or long term, such as walking aids, shower stools, tap turners etc. They can also give you information and advice about things such as your bed and chair heights and ways to save your energy while recovering from surgery.
    • Stay active – exercise is essential after surgery, especially those prescribed by the physiotherapist at the hospital. Perform these exercises as instructed and check in with the physio as required. This will ensure you get the most benefit out of your surgery.
    • Take any medication as prescribed.
    • Look after yourself – eat healthy, balanced meals, drink plenty of water, sleep well, don’t smoke and deal with your emotions. It’s ok to have some ups and downs after surgery, so acknowledge how you’re feeling.
    • Write down any questions you have for your surgeon, doctor and allied health team, so you don’t forget them when you get to your appointments.

    What are the costs of surgery?

    If you’re a public patient having your surgery at a public hospital you don’t pay anything for your medical treatments.

    Costs for many private treatments are also fully covered by Medicare and private health insurers.

    However, you may have to pay out-of-pocket costs if you have medical treatment as a private patient in a private or public hospital. This can include costs for:

    • doctors or other health care providers
    • hospital charges such as accommodation and theatre fees
    • costs incurred outside a hospital, for example for appointments or diagnostic tests.

    For more information on out-of-pocket costs visit the Department of Health Website.

    If you have health insurance and you plan to go through the private health system to have your surgery, contact your health insurer to find out if your procedure is covered by your level of cover, and if you’ll be facing any out-of-pocket costs and waiting periods. We’ve listed different levels of cover and what they include on our website.

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, 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

    CONTINUE READING
    connections2021_blog.jpg
    Lisa Bywaters
    05/Aug/2021
    Health InformationMSK articles

    Staying connected during crazy times

    Humans have evolved to be an incredibly social species. That’s why our connections are so important to us – with family, friends, work colleagues, teammates, walking buddies, fellow book clubbers and staff at the local coffee shop. They all play a role in shaping who we are and how we get on in the world.

    So when we can’t see these people in person due to lockdowns, restrictions, quarantine and the general chaos of COVID, it’s really hard on us.

    The last 16 months have been so wearing – both physically and emotionally. We’re living with heightened feelings of anxiety and stress – what will the case numbers be today, when will I be able to visit loved ones, how long will we be homeschooling, when will life go back to ‘normal’??

    Unfortunately, there aren’t any simple answers for any of these questions – especially the last one.

    But there’s a simple thing you can do to combat the loneliness, lethargy, emotional fatigue and general feeling of ‘meh’ that COVID is causing us to feel. And that’s staying in touch with your peeps and extended community.

    How to stay connected when you have to stay apart

    First, we should never forget that restrictions and social distancing measures are all about physical distance. We need to remain separate from others so that the virus can’t spread. But that doesn’t mean we have to be socially separated or isolated.

    Even before the pandemic, we used technology to remain connected. COVID has just put that on the fast track, and we’ve become familiar with video chats, long phone calls, and messaging.

    So what else can you do to ensure you remain connected with the people and places important to you?

    Check in. And no, there’s no QR code involved in this one ?! Take time daily to check in with yourself. How are you doing? If you’re feeling anxious or lonely, or overwhelmed, reach out to others for support. If you’re feeling fatigued or in pain, what can you do to deal with this? Taking a few moments to check in with yourself each day helps you deal with any issues before they become significant problems.

    Take time to connect with those in your own home – your partner, kids, parents, siblings, housemates, pets, plants??. How’s everyone doing? Share your experiences and feelings about the day. And if you want to go beyond the small talk, try these ‘36 questions for increasing closeness’ from The Greater Good Science Center at the University of California, Berkeley (USA).

    Phone a friend. Make a regular time to call/video chat with those important to you. And make that day/time sacred – nothing (other than an emergency) should get in the way of this contact.

    Get everyone involved. Call your nearest and dearest for a group chat and…watch movies, listen to music, make dinner, enjoy happy hour, fold the washing, discuss a book, play online games. You can still do things together even if you can’t be together.

    Get out and walk. Exercise is essential for our physical and mental health, so get out and breathe in the fresh air. Take the family for a stroll, or meet up with a friend in the park. If you can’t walk with your usual crew, link your fitness apps and compare how many steps you’ve done for a little friendly competition ?. Go on a scavenger hunt. Or send pics to your network of the things you see on your walk. Walking isn’t just a good form of exercise – it can become an adventure, or a mindfulness exercise, or a chance to see other people in the flesh (and safely distanced).

    Connect with your neighbours. Have a chat over the fence as you do your gardening or peg out the laundry. Or sit in your separate yards/driveways/balconies and just natter the afternoon away. Take note of any neighbours who live on their own and reach out to them. See if they need any assistance, groceries, someone to take the bins out, or most important of all, simple human interaction. It’s what we all need to get through this.

    Immerse yourself. There are lots of online support/hobby/social/exercise groups that you can access from the comfort and safety of your own home. You can learn new things and meet new people without stepping out your door. And the beauty of online groups is they don’t even have to be in the same city, country or continent! Befriend Inc has created a handy guide to help you find and attend social groups online.

    Send a care package. To someone you care about, or someone you know is having a difficult time. Send books, jigsaws, flowers, yummy food, a handwritten note. Anything that lets them know you’re thinking of them. It’ll be a lovely surprise and a boost for them, and for yourself. “As we work to create light for others, we naturally light our own way” – Mary Anne Radmacher.

    Give thanks. Even though we’re tired, frustrated, anxious and sick of the stupid virus, there are still things to be thankful for. Taking time to reflect on these things helps us feel more positive and more fulfilled. Find out how you can become more grateful in your everyday life.

    Volunteer your time and skills – from home. Volunteer work can be rewarding for yourself and your community. And there’s a lot of volunteer work that can be done online or remotely. So think about the types of things you’re passionate about, your skills, the amount of time you can give, and look around your local community to find the best match. Or visit GoVolunteer and search the database for volunteering opportunities.

    Learn something new. There are so many organisations providing online learning courses, and many of them are free or low-cost. Just search online using your favourite search engine, and explore what’s available. Also, check out Laneway Learning, MOOCs (massive open online courses), TAFEs, colleges and community houses. You’ll come out of this pandemic with so much knowledge you’ll wow everyone at your next trivia night ?. And you’ll meet a bunch of like-minded people. Win-win!

    Worship. Attending churches, temples, mosques, synagogues and other places of worship with our family and friends isn’t an option for many people at the moment. The good news is that a lot of them are now online. Contact your place of worship or search online to see what events are being streamed and when. Gather with your extended family and friends virtually after worship to celebrate together.

    “Invisible threads are the strongest ties.” – Friedrich Nietzsche

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, 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

    CONTINUE READING
    physical-therapies_blog.jpg
    Lisa Bywaters
    05/Aug/2021
    Health InformationMSK articles

    Physical or manual therapies

    This is the first of a series of blogs that will explore the different groups of health professionals and therapists who’ll help you live well with a musculoskeletal condition. For ease of reading, we’ll be referring to them all as practitioners.

    Managing a chronic musculoskeletal condition – or multiple conditions – can be complicated. To help you get the best health outcomes and maintain (or improve) your quality of life, you’ll probably see a variety of different health professionals and therapists.

    Who you see and how often will depend on your condition/s, symptoms and how they affect your life.

    Physical or manual therapies

    These therapies provide a hands-on approach to help relieve your pain and stiffness and improve your mobility, movement and joint function.

    They’re often referred to as physical, manual, manipulative or hands-on therapies. The most common are:

    • Chiropractic – this involves manipulation and manual adjustment of your spine. It’s based on the premise that if your body, especially the spine, is out of alignment, it can affect the health and function of other parts of your body.
    • Massage – involves rubbing and manipulating the soft tissues of your body, especially your muscles. Massage can improve blood circulation, ease muscle tension and help you feel more relaxed. There are a variety of different types of massage available.
    • Myotherapy – involves assessing, treating, and managing the pain associated with soft tissue injury and restricted joint movement caused by problems with your muscles and the tissue surrounding your muscles (the fascia).
    • Occupational therapy – helps you learn better ways to do everyday activities such as bathing, dressing, cooking, working, eating or driving. An occupational therapist can also provide information on aids and equipment to make everyday jobs easier.
    • Osteopathy – is based on the premise that your body’s wellbeing depends on your bones, muscles and other soft tissues functioning smoothly together and correctly aligned. It uses physical manipulation, massage and stretching.
    • Physiotherapy – uses physical means (e.g., exercise, massage, heat and cold) as well as education and advice to help keep you moving and functioning as well as possible. Physiotherapists can also show you pain relief techniques and design an individual exercise program for you.
    • Reflexology – involves pressure applied to specific points of your feet or hands. These points are believed to match up with other parts of your body.

    All of these therapies will provide additional support apart from the hands-on treatment. This may include specific exercises for you to do at home, relaxation techniques and pain management strategies. Some practitioners (e.g., chiropractors, physiotherapists and myotherapists) may also use medical devices such as ultrasound, transcutaneous electrical nerve stimulation (TENS) or dry needling alongside their hands-on treatment.

    Talk with your GP and/or specialist

    Before seeing any new practitioner, it’s best to discuss the treatment with your GP and/or specialist (e.g. rheumatologist). They may have some cautions about a treatment as it relates to your specific health condition/s. For example, they may recommend that you not get a treatment if you’re going through a flare or have active inflammation. Or, if you have fused joints or osteoporosis, they will likely advise against treatments that manipulate or adjust your joints or spine.

    On the flip side, they may also provide you with recommendations of practitioners they’ve worked with or who have a particular interest in your condition.

    Do your research

    When making enquiries about a potential practitioner, ask lots of questions. For example:

    • How does the treatment work?
    • What are the possible side effects or risks?
    • Have you treated other people with my condition or health issues?
    • Do you need to see any of my recent medical tests (e.g., x-rays)?
    • How long does it take for this treatment to work?
    • How will I know if it’s working?
    • What can I expect during a treatment session?
    • How often will I need to see you?
    • How much does it cost?
    • Can I claim this treatment on my private health insurance?
    • What are your qualifications?
    • Do you receive regular training and updates?
    • Are you a member of the professional association for this treatment/practice?

    You can also contact the professional association and check their list of members to ensure the practitioner is registered. Or visit the Australian Health Practitioner Regulation Agency website and search for the practitioner.

    What to expect at your first appointment

    Regardless of the type of practitioner, you can expect to have a detailed discussion about your musculoskeletal condition and medical history, symptoms and what you hope to get out of the treatment.

    Be wary of any practitioner that doesn’t give you this time and attention to understand your situation and your needs. There’s no ‘one-size-fits-all’ when it comes to healthcare.

    Keep track of your progress

    It can be helpful to keep a daily diary tracking your symptoms so you can see if the therapy is working for you. Write down any changes in your pain levels, fatigue and other symptoms for a period (e.g., a month). Also include any changes to your medications, exercise routine, the amount of sleep you’re getting and anything else that could affect your symptoms. After a month of tracking, you’ll have a clearer picture of whether or not the therapy is working.

    And keep your GP and/or specialist informed about how you’re going with the physical therapy.

    Be careful

    All treatments – from hands-on physical therapies to medications and vaccines – have benefits and risks. You need to weigh these up to make an informed decision as to whether or not the benefits outweigh the risks for you.

    And if you have conditions such as osteoporosis or inflammatory arthritis, you should avoid manipulative treatments such as chiropractic and osteopathy.

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, 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

    Professional associations

    CONTINUE READING
    winter-food-swaps-blog.jpg
    Lisa Bywaters
    15/Jul/2021
    Health InformationMSK articles

    Warm up this winter with healthy food swaps

    We’re halfway through winter, and lovely, summery days are months away. Brrr, it’s cold!

    But it’s the perfect time to create delicious meals – hearty casseroles, pasta and soups – to warm you from the inside out. With bread fresh from the bakery (or fresh from the oven if you perfected your sourdough during 2020!). Yum…I’m drooling just thinking about it ?.

    However, we need to be careful with our food choices in winter, when we’re generally less active and comfort meals are calling our name. We may begin to put on some weight, which is no good for our joints, pain levels and health in general.

    The good news is we can enjoy these foods as part of a balanced diet by making some healthy food swaps and choices.

    Here are our top tips:

    Watch your portion size

    It’s easy to overeat when you use large plates and bowls as we tend to fill them to the edges or brims. So swap your large crockery for smaller dishes when plating up your meals.

    Choose wholegrain foods over those that use refined or processed grain

    They have more nutrients and fibre and are much better for you. Swap white bread or rolls for wholemeal or wholegrain, white rice for brown rice/quinoa/wild rice. And limit your intake of foods made using refined grains like white flour, such as cakes, biscuits, muffins. Treat them as a ‘sometimes’ food, not an everyday food. Read this article from the Better Health Channel to find out more about the benefits of cereals and whole grains.

    Enjoy lean protein

    Select lean cuts of meat and trim off any fat. Remove the skin from your chicken. Choose to buy sustainable seafood. And give tofu a go. Then bake, steam, grill or stir-fry your protein with lots of vegies.

    Be adventurous!

      • Try swapping cream in soups for silken tofu. You’ll get a protein hit, a creamy soup, and it’s much lower in fat. If you need convincing, give this pumpkin and tofu recipe from The Australian Women’s Weekly a go. It’s so easy and sooooo good!
      • Use sweet potatoes (also known as kumara) instead of white potatoes – for chips, mash, casseroles and stews, on the BBQ or with your Sunday roast. They’re full of nutrients and very tasty.
      • Instead of traditional pasta, use a spiraliser to make zucchini or carrot noodles. They’re light, healthy and add more vegies to your meal. If you don’t have a spiraliser, you can buy them ready-made from the supermarket. And don’t stop at pasta – you can use spiralised vegies in so many meals.
      • Swap white rice for cauliflower ‘rice’. It’s lower in carbs and super easy to make. As with spiralised vegies, you can also buy cauliflower rice at your supermarket. And it’s sure to become the base of so many favourite new recipes.
      • Swap salt for herbs and spices. We tend to have too much salt in our diet – from what we add ourselves to the salts already in the foods we eat. We know this is bad for our blood pressure, but it’s also not great for our bone health as it causes calcium loss. So when you’re cooking, try using fresh or dried herbs and spices such as garlic, ginger, chilli or black pepper instead of salt.

    Be wary of your sugar intake

    Too much sugar in your diet can increase muscle and joint inflammation, as well as cause weight gain, tooth decay and a whole host of other health issues. Reduce the number of sugary drinks you consume (including fruit juices, soft drinks and alcohol), use sugar alternatives when you cook or bake, and read the nutrition panel on foods to see how much sugar is in them before buying them. This article from Choice lists some of the many names for sugar. Also, check out this article from Weight Watchers for more ideas on how you can reduce your sugar intake.

    Fake it!

    Instead of your usual Saturday night takeaway, try making your own ‘fakeaway’. There are many websites with recipes and inspiration to make healthier versions of your favourite takeaway meals. Check out these recipes from KidSpot, the CSIRO and our wonderful volunteer Melissa, an Accredited Practising Dietitian.

    Seek help

    Talk with your doctor and/or an Accredited Practising Dietitian for information and advice. Visit Dietitians Australia to find an APD near you.

    Other tips for keeping healthy and well during winter:

    Take your time

    Eat slowly, and savour your meal. Notice the tastes and textures and how it makes you feel – after all, food is more than just fuel. Also, as you eat, take the time to assess whether you’re still hungry or if you’re just eating because there’s food on your plate. If it’s the latter, stop eating.

    Stay active

    We need to exercise and be physically active for our musculoskeletal health, pain levels and overall good health. But it can be tough to fit regular exercise in our days when it’s so dark and cold on these wintery days. And it can take some firm resolve to slide out of bed on a chilly morning to walk before work. Find out how you can stay active in the cooler months.

    Drink water

    It lubricates and cushions our joints, aids digestion, prevents constipation, keeps our temperature normal and helps maintain blood pressure. It carries nutrients and oxygen to our cells, flushes out toxins, and cushions the brain and spinal cord. It can also help prevent gout attacks, boost energy levels and fight fatigue. It also makes us feel full, which in turn helps us maintain or lose weight. It’s practically magic ✨. But if you, like many others, find it difficult to drink enough water, read our blog for tips to help.

    Batch cook

    When you’re feeling great, and have a lazy few hours to prep meals for the coming week, do it. You’ll have healthy, hearty food to go in your fridge or freezer that you can pull out when you need a quick meal – no muss, no fuss. Check out our recent blog on cooking hacks for more info.

    Make your meals colourful

    Fruit and veggies fall into five different colour categories: red, purple/blue, orange, green and white/brown. And each one has unique disease-fighting chemicals (phytochemicals). So when you’re making a meal, try and include as many colours as you can. It’s good for you, it looks appealing and tastes delicious!

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, 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

    CONTINUE READING
    LizBlog.jpg
    Lisa Bywaters
    14/Jul/2021
    MSK articles

    Liz’s top 10 tips

    I have been in pain for 60+ years. I started to have severe back pain in my early teens. I remember sitting at my desk propping myself up to relieve the pain by resting my ribs on the desk. The pain affected me academically and sports-wise at school. I found standing and walking difficult and still do. My back pain was not correctly diagnosed until I ruptured a disc some 25 years later and it was then that I was diagnosed with Scheuermann`s disease.

    My ruptured disc was removed and the surgeon told me my back was a mess and to go home to bed and stay there. Thankfully, I decided I didn’t want to do that so found a very good physio and did 3 sessions a week with her and aqua exercises every day for 3 years. I was partially paralysed in the right leg but slowly I began to walk again. She said I needed to keep moving and to keep fit which was very good advice! So, I decided to start farming as I had always wanted to do this even though you have to be mad to do it with long hours and very little financial reward! This was the best decision ever.

    In 2013, I was diagnosed with arthritis in both hips and had both replaced. It has since appeared in my hands, spine, left shoulder and just recently it has been diagnosed in both knees. It makes moving around difficult, but I know I must keep moving or I will seize up. My hands cause problems due to lack of strength so opening bottles and so forth can be very frustrating. I am still working full time as this gives me the motivation to get out of bed each day and keeps me mobile. I have also been diagnosed with osteomalacia, bursitis, tendonitis, carpal tunnel, Sjogren’s syndrome and neuropathic pain in both feet so my musculoskeletal conditions are wide and varied!

    I have put together my top ten tips that I have found useful – I hope you find them so too.

    My tips

    1. Keep pain where it is. Don’t let it get into your head.
    2. Don`t catastrophise. Pain is just an indication that something is not quite right. Don`t let pain be number one in your life. There are more aspects to you than your pain.
    3. Don`t ask “Why me?” as the answer is “Why not you?” More than 7 million Australians live with a musculoskeletal condition, so you’re not alone.
    4. Focus on what you can do rather than what you can’t do. Grieve over the loss but don`t dwell on it. Unfortunately, we all naturally lose function as we grow older which can be hard to accept.
    5. Take the responsibility for your health into your own hands. Get informed and be your own advocate. You know your body best as you live with it so speak up when you know something is not right.
    6. Eat well. You only have one body so give it the best care possible.
    7. Keep moving and keep those joints active. Pacing can help you get through the day.
    8. Learn to do things differently, e.g. lifting or getting in and out of cars. Try other ways of doing things to see what works for you.
    9. Each new challenge gives us a choice between being bitter or better. Bitter is soul-destroying and unpleasant for others. I choose better because I want to grow personally and to be my best self.
    10. Be grateful every day for something.

    Our guest blogger

    Liz got in touch with us after taking part in our 2020 national consumer survey. She kindly shared her story and her tips for living well with pain.

    CONTINUE READING
    cooking.jpg
    Lisa Bywaters
    24/Jun/2021
    Health InformationMSK articles

    Now we’re cooking!

    Tips for preparing meals with less stress

    There are some days when the thought of preparing and cooking a meal is so overwhelming. You’re tired, you’re in pain, and it seems like too much effort. Curling up on the couch and ordering a pizza delivery seems like a much better option! However, one of the best things you can do to look after yourself when you have a chronic condition is to eat healthfully. Sadly (for me at least), that means having the local pizza joint ? on speed dial isn’t ideal.

    But there are things you can do to make cooking easier and less hassle when you’re not feeling your best. Here are our top tips:

    Plan your weekly meals

    It’s not a particularly exciting thing to do, but making a plan for your coming week is really helpful. It ensures that you have all the ingredients you need, and it stops you from wasting money on the things you don’t. And if a case of brain fog hits when you’re standing in front of the fridge, your meal plan will sort you out. Check out The Spruce Eats top meal planning apps for 2021.

    Shop online

    This pandemic has really made online shopping easier and more efficient (hello new shoes ?). But as far as groceries go, it’s never been easier to order online and get exactly what you need delivered to your door. Or you can organise to click and collect, without having to leave your car. Perfect on a chilly winter’s day.

    Give yourself a break

    Not every meal has to be Masterchef worthy, using exotic ingredients and involving many steps. It just has to be tasty and healthy. Have a few recipes up your sleeve that you know you can cook with minimal effort or fuss and with the ingredients you have at home.

    Organise your kitchen

    Ensure the things you use regularly are within easy reach – that goes for ingredients and cooking utensils. And move the things you only use occasionally out of your way (e.g. lower cabinets, cupboard in the garage, sideboard). Don’t place heavy items on high shelves – it’s very easy to drop these things – especially if you’re tired. Use a kitchen trolley on wheels to move heavy pots from the bench to the cooktop or move meals from the kitchen to the dining area or lounge.

    Take a load off

    Keep a stool nearby so you can sit while you prepare your meals.

    Clean as you go…or get others to do it for you

    There’s nothing worse than cooking a lovely meal, relaxing while you eat it, then looking over to see a stack of dishes taunting you. So clean up the bulk of the mess as you go. Load the dishwasher, soak the stubborn pots and pans, and wipe down the benches. Or better still – rope in your partner/kids/housemates to help you. And it’s the perfect opportunity to catch up with each other.

    Frozen fruit and vegies are great time savers, packed with nutrients

    You can buy them at the supermarket, or prepare your own. Find out how you can freeze fruit, vegies, bread and herbs in this article by Good Food.

    Get prepped!

    Food prepping has taken over the internet, and there are endless articles, apps, videos and blogs to help you. You can prep your meals days in advance, then all you need to do is pull the pre-chopped, washed and/or cooked ingredients out of the fridge or freezer to throw together a meal in no time. Frugal and Thriving has a great guide to meal prepping.

    Batch cook

    When you’re feeling inspired and you have the time and energy, put on some music or a podcast, and cook batches of food to freeze. Then it’s just a matter of reheating and eating. Perfect! Check out My Foodbook for some practical tips to help you when it comes to batch cooking.

    One pot wonders

    Save yourself lots of mess and dirty dishes by cooking your meal in one pot. There are many books and websites with tasty recipes you can try that only require one pot (or pan). Borrow some cookbooks from your local library or fall down the rabbit hole of Pinterest for lots of inspiration. Here’s Taste’s 21 healthier one pot recipes. They all look delicious and very hearty, but I think I’m going to have to try the pumpkin, silverbeet and mushroom bake this weekend! Yum.

    Go, go gadget!

    Use kitchen gadgets and other aids to save energy, protect your joints and make things much easier when cooking. Things like electric can openers, jar openers, tap turners and thick-handled knives can be lifesavers. Check out the range of products available from our online shop.

    Make it a social occasion

    Cooking doesn’t have to be a solitary event if you have other people in the house. So get them involved. It’s an excellent way for kids to learn about cooking and becoming self-sufficient. But it’s also an opportunity to spend time together and share the load.

    Slow it down with a slow cooker

    Prepare your evening meal earlier in the day when you have more energy. Pop all your ingredients in a slow cooker and let it do its thing while you work, rest, read a book or put your feet up. Hours later, you’ll have a flavoursome pot of goodness to enjoy. Check out these slow cooker recipes from The Australian Women’s Weekly.

    Take breaks

    Sometimes we push ourselves just so we can get a task or chore done, but we can end up pushing ourselves past our limits. Sigh – we’ve all been there and paid the price. So whether you’re making the evening meal or you’re prepping for the week ahead, take a break (or two) to stretch, get some air, drink some water, and just move around. Standing in one place for a long period is not conducive to happy, pain-free joints. So take a break.

    Drink water

    When we’re in the middle of a task and focused, we often forget to drink enough water. Don’t allow yourself to become dehydrated – have a glass of water nearby and drink regularly.

    Cleaning up

    We’ve already mentioned cleaning as you go and using only one pot, but there are other things you can do to make cleaning easier, such as:

    • use non-stick foil or baking paper to line your trays, as well as roasting bags; they’ll lessen the mess on your trays – which means less scrubbing
    • if you have a dishwasher, load it as you finish with dishes and cooking utensils
    • soak dirty pots and pans before you start scrubbing to loosen any baked-on gunk
    • clean up spills immediately
    • put ingredients away as soon as you’re done with them
    • keep a bowl nearby for scraps and rubbish, or bring the kitchen bin closer to where you’re working.

    Call the pizza joint ?

    Sometimes take away food is the option that’s best for you. And there’s nothing wrong with that, just as long as it isn’t a regular thing. Takeaway foods are generally high in salt, sugar and/or fats and don’t give us all the nutrients we need in a balanced diet. Read the Dietitians Association of Australia’s takeaway food tips for more info.

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, 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

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    Musculoskeletal Health Australia (or MHA) is the consumer organisation working with, and advocating on behalf of, people with arthritis, osteoporosis, back pain, gout and over 150 other musculoskeletal conditions.

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