Blog - Musculoskeletal Health Australia (MHA)

12/Nov/2024

Travelling can be an incredible adventure, but it can sometimes cause anxiety and stress if you have a chronic condition. When you’re out of your normal routine, it can be impossible to know how you’ll feel each day and how this may affect your trip.

Here are some tips and tricks to help you get the most out of your trip and have a fantastic time.

Plan your trip

Take time to plan your trip carefully. Being proactive before you go away allows you to plan around your condition rather than have your condition disrupt your trip. You know how your condition affects you – using this information when planning will put you in control.

Give yourself plenty of time to pack and complete any tasks or household chores you need to do well before the day you leave.

Rest up. Even though you may be going on a holiday for rest and relaxation, try and get some rest before you leave. That way, you’ll have more energy to do and see what you want when you arrive at your destination.

Make your itinerary realistic. When you’re on holiday, it’s tempting to pack as much as possible into every single day; however, this can often lead to increased pain and fatigue. Plan rest days or less active days and create an itinerary that’s flexible depending on how you feel each day. It’s better to do less and prevent flare-ups than do too much and end up unwell.

Minimise long journeys where possible. Living in Australia, we know long distances are a part of life, whether travelling overseas or within Australia. However, try to avoid packing your itinerary with long plane, train, car, or bus journeys if you can. Make a list of the key sights you want to see, plan your travel around them and be realistic. If you will be travelling for long periods, plan rest stops and consider layovers to make it more achievable.

If you’re travelling by plane or train, ask for an aisle seat and take strolls up and down the aisles. This’ll help reduce stiffness, and muscle and joint pain. You can also do leg and foot stretches and other gentle exercises while seated.

Consider informing the airline of your medical condition. With advance notice, the airline should be able to:

provide you with wheelchair assistance and early boarding, if necessary
have airline personnel carry your luggage for you and/or lift it into the overhead bin
accommodate you with special shuttles and elevator platforms for boarding.

Talk with the transport operators before you leave. Contact the companies before your journey to see what assistance and services they can provide. This goes for all planes, trains, coaches, ships, boats – basically any form of transport operated by someone else. Let them know if you require help and if you have any mobility aids. Have the specifications of your mobility aids handy in case they need this information. Doing this before you go means the operators can be ready for your arrival and save you any potential stress or inconvenience.

Booking accommodation. When choosing your accommodation, always consider walking distance to other services, the number of stairs and the availability and location of lifts. Make sure you can drop your luggage off at your hotel if you arrive early – you don’t want to carry heavy bags any longer than necessary! Consider booking accommodation with a heated pool or spa, so you can exercise or relax in warm water to loosen sore muscles and ease painful joints.

Packing for your trip

Pack light. Packing can be one of the hardest parts of travelling – what to take, what to leave at home – so if in doubt, leave it out. Lifting heavy bags on and off trains, buses and through airports increases your risk of injury and fatigue. When you travel, you also end up carting your luggage around more than you may realise. So packing light is essential. Check out some of the travel websites, articles, and blogs if you need tips and advice on packing.

Use lightweight luggage if you have it. If you’re buying new luggage, think lightweight and durable. Look for luggage with good wheels and handles that allow for easy manoeuvrability. A suitcase you can push rather than pull places the load squarely in front of you and means you don’t have to twist your wrists. If you don’t own lightweight luggage, see if you can borrow some from your family or friends.

Don’t forget to pack any special equipment or aids that help make life more comfortable, such as:

supportive pillows
lightweight hot/cold packs
orthotics, splints or braces.

Consider wearing a mask and using hand sanitiser when you’re on planes, trains and other public transport. Although many of us have gotten out of this habit, COVID is still around. And nothing spoils a holiday faster than getting sick 🤒. Masking and sanitising are the best strategies to reduce your risk of this occurring.

Separate your medicine. Keep your medicine in separate pieces of luggage to ensure you don’t lose it all should a piece of luggage become lost or stolen. Only carry enough medicine that you need for your own personal use. Pack in your hand luggage any medicine you may need access to quickly so you can get to it when needed.

Organise your medicines. Being away from your usual routine can make it easy to forget to take your medicine/s at the appropriate time. If you take medicines every day, consider using a pillbox with separate compartments for each day (but keep the original packaging with you). More information on travelling overseas with medicine and medical devices can be found on the Therapeutic Goods Administration website.

Check size restrictions on luggage and mobility aids with your travel agent, airline or other transport operators.

Medical preparation

Get advice well in advance. Ensure regular blood tests and doctor visits are done before you leave. Discuss any concerns you have about travelling with your doctor (e.g. whether you need to adjust your medicine schedule if travelling to a different time zone).

Talk with your doctor about vaccinations, especially if you’re going overseas. This protects your own health, but also some countries, airlines and cruise lines require proof of certain vaccinations before entering or boarding. The Smart Traveller website has more information about vaccinations and overseas travel. Note: Some vaccines should be avoided if you have an autoimmune condition or take medicines that suppress your immune system. Your doctor or rheumatologist can advise you on this.

Check that your medicines are legal and not restricted or banned where you’re going. You can do this by contacting the relevant consulate or embassy; a list is available on the Smart Traveller website. Carry a letter from your doctor listing your medicines, the dosage and what they’re for, as well as your doctor’s contact details. Keep medicines in their original packaging, or if you’re using a pillbox, keep the packaging with the pillbox.

For more information about medicines and travelling, read Travelling with medications: A guide by the International Association for Medical Assistance to Travellers.

Stock up. Make sure you have enough medicines (for your personal use) to last until you return home. You may not be able to get the same medicines elsewhere – especially if you’re overseas.

Store your biological medicines properly. If you’re taking biological medicines (biologics or biosimilars), they may need to be stored at a specific temperature in a special travel wallet. Seek advice from your rheumatologist and the pharmaceutical company about this. Check with your airline/s to see if they can assist you, for example, with ice for the travel wallet or placing your medicine in the aeroplane’s fridge.
Make sure your container is clearly labelled with your name and contact information, or attach your boarding pass. And make sure you don’t leave your medicine on the plane!

Don’t place your medicines in with your checked luggage. The baggage compartment gets extremely cold while the plane is in flight, and your medicine may freeze and be ruined.

Fridges away from home. Once you’re at your destination, you should be able to use the mini-fridge in your hotel room to store your biologics. You should check that the fridge is adjusted properly to a suitable temperature. Also, in some countries, the power in a hotel room turns off when you leave the room. Ask the hotel staff about this upon arrival.
Contact the pharmaceutical company that makes your biological meds before you travel. Most have a customer support line and are an excellent source of information on the correct storage of medicines.

Travel insurance

Know what you’re covered for. You can get travel insurance if you have a pre-existing condition such as arthritis, but it’s vital that you understand precisely what your coverage provides and whether it’s adequate for your needs. Different types of travel insurance will have different limitations on what’s covered, so shop around. A medical declaration form may be required in some instances. To learn more, check out our information on travel insurance for people with a chronic illness.

Coming home

Rest up. After your trip, take a day or so to unpack and rest before returning to your normal routine. Contact your healthcare team if you have to reschedule any medical appointments or have symptoms that need attention.

Extra tips and references

Look after yourself. Even though you’re travelling, you should continue to do the things that help you manage your condition and pain at home, such as regular exercise, eating a healthy diet and getting enough quality sleep. They’ll contribute to good physical and mental health and wellbeing and help you keep pain and fatigue in check.

Getting around airports. Websites for all Australian international airports and domestic terminals have accessibility information, as do the individual airlines. Check these out before you go.

Give yourself plenty of time to make flights and connections and deal with your luggage. That way, you’re not rushing, which leads to stress and anxiety. Rushing can also make you push yourself too hard and lead to increased pain and fatigue.

Choose your meals carefully. Most airport and rest stop food choices are high-fat, high-salt, highly processed foods that promote inflammation. Carry healthy snacks, drink plenty of water, and drink alcohol and caffeine in moderation.

Check out the blogs of other travellers with special needs. Stories of other people who’ve visited the places you want to go to and who have accessibility needs are often great resources to help you plan your journey.

Take it easy, and have a great time! Remember, your trip is meant to be fun. Travel can be associated with both physical and mental stress that can be magnified if you have a health condition that causes you pain. So when planning your trip, factor in a plan B – just in case your original plan needs to be altered to allow you time to rest or take it easy. For example, if you’d planned a walking tour of a place you’re visiting, look into alternatives such as hop-on/hop-off bus tours or riding a bike. Build enough flexibility into your holiday to allow for these alterations so that you’re relaxed and not stressed about staying on schedule.

By planning your trip carefully, being flexible with your schedule, and taking your condition into account, you can have a fantastic holiday.

So get out there and enjoy yourself!

Contact our free national Helpline

Call our team 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@muscha.org) or via Messenger.

More to explore

10 tips for pain-free travel with osteoarthritis
HealthCentral
Advice for mature and older travellers
Smart Traveller
Advice for travellers with a disability
Smart Traveller
How to manage your PBS medicine overseas
Department of Human Services
International Association for Medical Assistance to Travellers
Preventing joint pain on your summer travels
Hospital for Special Surgery
Travelling with medicines and medical devices
Therapeutic Goods Administration

Musculoskeletal Health Australia

12/Nov/2024

Most people don’t realise that gout is the most common form of inflammatory arthritis in the world. According to the Global Burden of Disease Study 2020, there are 55.8 million adults with gout worldwide; that’s more than twice the number of people living with rheumatoid arthritis.

Gout is characterised by repeated attacks of extreme joint pain, swelling and redness. The most commonly affected joint is the big toe, but gout can affect your feet, ankles, knees, elbows, wrists and fingers.

Historical stereotypes

Gout has always gotten a bad rap. It’s long been associated with kings, lavish living and overindulgence of food and alcohol.

We now know this isn’t the case. It’s a complex, very painful condition that affects many Australians, who deal with stigma based on an out-of-date stereotype.

Women get gout too, as do people who don’t drink or eat meat. Gout is more complex than the historical image. Which is why some rheumatologists have suggested gout be renamed ‘urate crystal arthritis’ to lose the stigma attached to ‘gout’.

So what does cause gout?

Gout occurs when uric acid, a normal waste product, builds up in the bloodstream and forms urate crystals in a joint.

Our body makes uric acid when it breaks down purines, a substance found in our cells and in food.

Uric acid normally dissolves in your blood, is processed by your kidneys and leaves your body in urine.

If your body makes too much uric acid, or your kidneys can’t clear enough of it out, it builds up in your blood. This is called hyperuricemia (pronounced hy-per-uri-cemia).

Having hyperuricaemia doesn’t mean you’ll develop gout. In fact most people with hyperuricaemia don’t go on to develop gout. Because of this it’s thought that other factors such as your genes may be involved.

Find out more about gout, including what you can do in terms of your diet and weight.

Call our Helpline

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

Musculoskeletal Health Australia

24/Oct/2024

As siblings living with psoriatic arthritis, Musculoskeletal Health Awareness Month holds significant importance for both my sister, Brooke, and me, Aidan. We are among the growing number of young Australians affected by musculoskeletal diseases, like arthritis, osteoporosis, back pain and a whole lot of others.

Diagnosed nearly six years ago, we initially knew very few people who understood what musculoskeletal diseases were. In fact, we hadn’t even heard of them ourselves until our diagnoses. While there’s lots of information online, most people don’t seek it out unless it affects them personally.

Musculoskeletal Health Awareness Month is helping to change that. Throughout this month, we’ve come across loads of new information and have connected with others who share similar experiences to my sister and me. This has been invaluable for us. It’s also great to see a campaign dedicated to helping others learn about the impacts of living with a condition like ours too.

Helping everyone to understand more about musculoskeletal diseases will benefit everyone. Building recognition and understanding will make everyday life easier for people like us living with these conditions.

You can support Musculoskeletal Health Awareness Month by joining us at The World’s Biggest Sit In – a world record attempt for the largest chair-based exercise class ever held on Thursday the 31^st of October at 10.30 ADET!

Musculoskeletal Health Australia

22/Oct/2024

Did you know more than half of your body is made up of water?

And while we can survive for weeks without food, we can only survive for days without water. It really is essential for our survival.

The importance of water

Water 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, which is why it’s so often referred to as the elixir of life.

We lose water constantly when we breathe, sweat and go to the toilet, so we need to replace it constantly. If we don’t, our body can’t work as well as it should. We start feeling thirsty, and may experience symptoms such as dizziness, light-headedness, tiredness or a headache.

How much water should you drink every day?

The amount of water you need each day varies from person to person and from day to day. There’s no ‘one size fits all’.

Things like your age, gender, weight, health, the temperature and your environment will affect how much water you’ll need. Other factors such as whether you’re pregnant or breastfeeding, or living or working in environments that cause you to sweat more will increase the amount of water you need to drink every day. As will your level of physical activity. So there are a lot of factors that will affect how much you need. And this may change from day to day.

That’s why the Australian Dietary Guidelines recommend that you drink ‘plenty of water’, as they acknowledge that the amount needed is so specific to each person.

The old adage of eight glasses every day is not based on any scientific evidence. You should let your thirst be the guide.

Another good indicator as to whether you’re drinking enough water is the colour of your urine. If it’s consistently pale or very light then you’re getting enough water, however if it’s darker, it means that you’re dehydrated and need to increase your daily intake of water. Healthdirect has a urine chart to help you see if you’re adequately hydrated. Check it out and next time you go for a wee, notice the colour. Where does it fit on the chart?

Tips to increase your water intake

Many people find it difficult to drink enough water every day. Hectic schedules and just the general business of life means that we can go for long periods of time without having a drink. Here are some suggestions to help you get enough water every day:

Buy a good quality water bottle (or two) and keep it with you at work, in the car, when you’re out and about, or when you’re exercising. Many parks and public places have water refill stations so you can fill your water bottle up when you need to.
Don’t forget other drinks (e.g. fruit juice, milk, herbal tea) and many foods (e.g. celery, cucumber, strawberries and melons) all contribute to your daily water intake. While plain water is the best option and should be your hydration ‘go to’, other drinks and foods do play an important role. Read this article from Medical News Today – Hydrating foods: The top 20 and their benefits – for more info.
Make it a habit. For example, drink a glass of water as soon as you get up in the morning. You’ve gone many hours without any water and likely have a dry mouth and gross morning breath. A glass of water will help with both of those things. Drink water with your meals and before you go to bed. Building it into your everyday routine means it’ll become a habit and you’re less likely to become dehydrated.
Create triggers. This is part of making it a habit. So when you do things like clean your teeth, go to the loo, walk through the kitchen, watch your favourite TV show, or come back from a walk, have a glass of water.
Jazz up your water by adding healthy additions that provide a flavour punch. Think about slices of citrus fruits like lemon, lime or orange. Or some mint leaves, ginger or lemongrass. There are so many options. Just be careful if you’re adding teas, infusions or cordials to your water that you’re not adding a lot of extra sugar.
Add some sparkle. If you find plain water a little uninspiring, mix it up with some sparkling water. Again – plain is best, but if you’re feeling bored with that, sparkling or carbonated water is a better alternative to soft drinks, fruit drinks and smoothies.
Set reminders on your phone or computer. Just as you do to get up and move, set an alarm to remind you to drink some water.
Have a glass of water whenever you eat. If you’re dining out, ask for water for your table.
Track your water intake on your fitness tracker or health app.
Consume alcohol and drinks containing caffeine (e.g. coffee, tea, cola) in moderation. They’re diuretics, which means they make you go to the toilet more often and lose water through urine, so be careful of the amount you drink.
If you’re concerned that you’re not getting enough water, or you’re not sure how much water is right for you, talk with your doctor or a dietitian.

Make drinking enough water an important part of your daily routine. Once you get in the habit, you’ll find it’s something you do automatically, and you’ll notice how much better you feel when you’re properly hydrated.

And with the hot weather making us feel limp and wrung out, it’s the perfect time to get started.

Call our Helpline

More to explore

7 science-based health benefits of drinking enough water
Healthline, 2020
Australian Dietary Guidelines
Eat For Health, Australian Government, 2013
Can water help you lose weight?
Medical News Today, 2018
Drinking water and your health
Healthdirect, 2019
How much water do we need to drink a day?
ABC News, 2019

Musculoskeletal Health Australia

15/Oct/2024

Supporting clinicians to consider sexual function within a person-centred approach to musculoskeletal pain care

A new paper led by Professor Ilana Ackerman from Monash University and Professor Andrew Briggs from Curtin University seeks to raise awareness of the broader impacts of chronic musculoskeletal pain and provide physiotherapists with the knowledge, confidence and tools to consider sexual function as part of patient-centred holistic care. The paper was recently published in the Physical Therapy & Rehabilitation Journal.

Sexual function is an important component of overall wellbeing for many people and should be considered (where appropriate) alongside other valued activities of daily living. Although this issue has often been overlooked in musculoskeletal care, it is important to recognise that musculoskeletal pain can impact intimate relationships in a range of ways. This paper provides a much-needed practical resource for clinicians who provide care to people living with chronic musculoskeletal pain. It covers the prevalence of sexual dysfunction, strategies for sensitively raising this topic, approaches for screening, assessment and management, and potential referral pathways where a sexual function concern has been identified.

To ensure a comprehensive resource for clinicians, the paper was prepared by a team of highly experienced physiotherapist researchers with collective expertise in musculoskeletal health, pain, pelvic health and clinical education. It uses inclusive, respectful language and carefully considers diverse populations. Two hypothetical case studies provide examples of how clinical conversations around musculoskeletal pain and sexual function could be initiated in different clinical scenarios. The paper can also be used by educators to support undergraduate and postgraduate student training.

The paper can be accessed at: https://doi.org/10.1093/ptj/pzae083

This paper was also informed by systematic reviews of the prevalence and impacts of sexual dysfunction in people living with chronic musculoskeletal pain conditions, which can be accessed at:

Find a physio

The Australian Physiotherapy Association ‘Find a Physio’ directory enables people to locate a physiotherapist in a geographic area with expertise in ‘Pelvic Health’ or ‘Women’s, Men’s and Pelvic Health’.

Contact our free national Helpline

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

Musculoskeletal Health Australia

15/Oct/2024

“Whooooa, and don’t it feel good!”

Gotta love the eighties and music from bands like Katrina and the Waves, right?

And even though we’re no longer in the depths of winter and you can imagine the summer sunshine just around the corner, I’m in Melbourne as I’m writing this and I’m a bit chilly from the quick walk I took round the block. Now back at my desk, I’m certainly feeling brighter than I did 15 minutes ago! Especially with the tune of that song stuck in my head.

While I was out I couldn’t help but notice how many people were also out for a stroll. It seems that everyone’s rediscovered walking now that the clouds are parting and the tempreture is set to rise.

Walking is one of the most positive things to have lingered post the pandemic with people contiuing to put on their walking shoes and hitting the paths. Walking is such a great way to exercise. It costs nothing, it’s suitable for most people, and it gets you out and about.

It’s a fantastic way to wind down after a long day of work. It can help you relax, especially if you’re feeling stressed or anxious.The fresh air, the exercise, and listening to something interesting – your family, a friend, a podcast or music – it’s a great way to boost your mood.

If you don’t exercise much, walking might be a good way for you to build up your activity levels – though be sure to talk with your doctor first to get the all-clear. Then start slow.

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

If you can’t walk 30 minutes at a time, break the walking up over your day. Three 10 minute walks, six 5 minute walks…it all adds up.

And if 30 minutes most days isn’t achievable 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 of the other things that affect you day to day. Now create a SMART goal. That’s a goal that is Specific, Measurable, Achievable, Realistic and has a Time-frame that works for you. Read our blog about goal setting for more info.

Walking tips

Wear comfortable, appropriate clothing and shoes. Your shoes should support your feet and have a non-slip sole. Clothes should be loose and/or stretchy enough to allow you to walk without restrictions. And don’t forget a hat on sunny days.
Warm up and cool down to prevent injuries or pain. While you might be eager to just get out there it’s important that you take the time to let your muscles and joints warm up. 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. Don’t forget to incorporate some basic stretches after you’ve warmed up and after you’ve cooled down. Check out these ones from the Arthritis Foundation (USA).
Make it social (if you can) – walk with a friend, your family, kids, the dog.
Listen to music, audio books, podcasts. Going for a walk by yourself gives you space for some alone time. Listen to something that interests you and relax as you get some exercise.
Make walking a part of your regular routine. Go at the same time each day – e.g. before/after work, after lunch.
Be mindful while you’re walking. Really 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? This is an opportunity to really connect with what you’re doing and savour every moment.
Explore new places. Visit new walking trails, parklands and suburbs. Mixing it up will make your walks more interesting. Comedian and radio host Tony Martin and his partner have spent more than 10 years exploring the streets of Melbourne, with the goal to walk every single street! While your goal doesn’t need to be this challenging, it may inspire you to use google maps or your GPS to discover new and interesting places to walk.
Take a water bottle – it can be thirsty work! And depending how far you’re walking, consider taking a small backpack for your water bottle and any other supplies you think may need such as snacks, a map, band aids (just in case) and your phone.
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.
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.
And if you catch the walking bug (that sounds a little gross but you know what I mean), 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 your walking more enjoyable and challenging.

Contact our free national Helpline

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

More to explore

This isn’t an exhaustive list, but just some of the sites that provide useful info about different walks and trails in Australia.

Musculoskeletal Health Australia

15/Oct/2024

And stay focused and motivated

It’s important to have goals in life. Whether it’s a goal involving travel, a new career, financial security or a goal relating to your health and fitness, having a clear goal – or an endpoint – gives you something to aim for.

But if you find it hard setting goals, and putting in place the steps you need to achieve them, you’re not alone. Here are a few pointers for setting a goal. I’ve used a weight loss goal as an example:

Be as clear as possible about what it is that you want to achieve, and how you’ll do it.

A common acronym used for goal setting is SMART: Specific, Measurable, Achievable, Realistic and Time frame.

Be specific. What is it you’re aiming for? Ask yourself the 5 W’s – who, what, when, where, why. What do you want to accomplish? Why? Who will be involved to help you? When and where will you do this?

You need to be able to measure your goal so that you know when/if you’ve achieved it. Losing weight is not a measurable goal, but losing 5kgs in 8 weeks is. You’re able to track your weight loss and the time frame.

Your goal needs to be something that’s achievable for you. It should challenge you and stretch you a little, but should be something that’s attainable, e.g. losing 20kgs in 2 weeks isn’t achievable, however, losing 5kgs in 8 weeks is.

You need to be realistic – your goal needs to be doable – for you and for your own circumstances. Losing 5kgs in 8 weeks is realistic for you because you’ve discussed it with your doctor, you’re committed (you know it’ll help ease your pain), you’ve enrolled in a weight loss class for information and support and you’ve joined a water exercise class so that you can exercise without making your knees more painful.

Your goal should have a time frame. Losing weight someday is not a timed goal. Having a time frame, e.g. 8 weeks, gives you motivation and helps keep you on track.

Using the SMART system, write down your goal and the steps you need to get there. Stick it on your fridge, bathroom mirror or someplace you’ll see it often. Refer to it regularly. If you have any hiccups along the way, that’s okay, don’t give up. Just refer back to your goal and move on.

Now that you know how to set a goal, it’s time to think of one of your own. What is it that you want to do or achieve?

Remember to think SMART and you’ll get there in the end! Good luck.

Musculoskeletal Health Australia

03/Oct/2024

Rheumatoid arthritis (RA), osteoarthritis (OA) and osteoporosis (OP) have some similarities in their names, but is that where it ends?

This article will explore the similarities and differences of these common musculoskeletal conditions.

First – let’s look at those names

Rheumatoid arthritis – OK, this is a little convoluted, so hold onto your hat 😉. For those that don’t want the history lesson in ancient Greek, essentially it means inflammation of the joints. But for those who do read on…

Rheumatoid comes from rheumatism, which comes from the Greek word rheuma, which describes something that flows. Hippocrates (460-370BC), considered the father of modern medicine, ‘attributed many illnesses, especially those causing muscle achiness to the abnormal flow of body rheums or humors’.(1)

Arthritis – comes from the Greek word arthron for joint and itis, which means inflammation. Put together – inflammation of the joints.

Osteoarthritis – this is much more straightforward. Osteo – means bone and arthritis (inflammation of the joints).

Osteoporosis – another straightforward one 😉. Osteo (bone) and porosis means porous. So we have porous bones.

OK, we’ve had a trip through history and etymology, but what does this mean? I’ll admit rheumatoid had me scratching my head trying to work it all out. It seems to me that the rheuma part isn’t as helpful in the 21st century as it may have been for the ancient Greeks! But the arthritis part obviously is much closer to the mark. And you’ll see that the rest of the names pretty well match up with what’s going on with these conditions.

Rheumatoid arthritis (RA) vs osteoarthritis (OA) – what are the similarities and differences?

We know they’re both a type of arthritis. That’s the easy part. People who have these conditions will have some common symptoms – inflammation, joint pain and stiffness.

That’s about where the similarities end.

Rheumatoid arthritis is an ongoing health condition that causes pain, stiffness and swelling in your joints.

It’s the result of your immune system working in a faulty way. This is an autoimmune condition.

Your immune system is designed to look out for and attack foreign bodies – like bacteria and viruses – that can make you sick. For reasons that we don’t fully understand, when you have RA, your immune system gets confused. It targets your joints and healthy tissues as if they were foreign bodies.

This causes ongoing inflammation and pain.

Symptoms:

swelling, pain and heat in the joints, usually the smaller joints of the hands or feet
stiffness in the joints, especially in the morning
persistent mental and physical tiredness (fatigue)
same joints on both sides of the body are usually affected (symmetrical).

Less often, RA may also affect other systems in your body, like your eyes and lungs.

RA can affect people of any age but most often appears between 30 and 60. It affects women more often than men. However, when women reach menopause, the incidence of RA becomes the same for men and women.

How RA develops and how severe it is will be different for each person. Symptoms can develop gradually or can start with a sudden, severe attack. Your symptoms can change from day to day, and at times they can become much worse (called a flare). At other times, your symptoms may go away (called a remission).

The good news is that modern treatments for RA are extremely effective at controlling the disease and reducing its impact on people’s lives.

Osteoarthritis is the most common form of arthritis and affects the cartilage covering your bones’ ends.

Healthy cartilage acts like a slippery cushion absorbing shock and helping your joints move smoothly. With OA, the cartilage becomes brittle and breaks down. Some pieces of cartilage may even break away and float around inside the joint. Because the cartilage no longer has a smooth, even 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. Bone spurs don’t always cause symptoms, but they can sometimes cause pain and restrict joint movement.

OA is most likely to develop in people over 45, but it can also occur in younger people.

Symptoms:

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

It was once thought to be an inevitable part of ageing, a result of a lifetime of ‘wear and tear’ on joints. However, it’s now understood that OA is a complex condition and may occur due to many factors. The good news is that many of these factors can be prevented.

Treating RA and OA

Both rheumatoid arthritis and osteoarthritis can be managed effectively. Things you can do – whether you have RA or OA – include exercising regularly, maintaining a healthy weight (or losing weight if required), and taking any medicines as prescribed.

Treatment for rheumatoid arthritis will also focus on controlling your overactive immune system and preventing joint damage.

Find out more about OA and the ways it’s treated.
Find out more about RA and the ways it’s treated.

What about osteoporosis (OP)?

Osteoporosis doesn’t affect the joints as OA and RA do. It affects the bone itself.

Bones are living tissue that’s constantly growing, rebuilding, replacing and repairing. From birth to about 25 years of age, you build more bone than you lose. Your bones are not only getting bigger as you grow during this time, but they’re developing their density. This determines how strong they are.

From about 25 to 50 years of age, your bones break down and rebuild at about the same rate. They’re in a state of balance. This is when you’ve achieved your ‘peak bone mass’. Your bones are at their strongest.

After about 50 years of age, you start to break down more bone than you rebuild. While this means that we’ll all experience some bone loss, it doesn’t mean that everyone will develop osteoporosis.

Women commonly experience a period of rapid bone loss after the onset of menopause. After this time, there’s a steady but less rapid loss of bone.

When a person develops osteoporosis, their bones become more porous, lose strength and become fragile. Osteoporotic bones break (or fracture) more easily than normal bones. Even a minor bump or fall can cause a serious fracture.

Many people with osteoporosis don’t know they have it. It doesn’t have any obvious signs or cause pain unless a bone has broken.

Common risk factors for osteoporosis include a family history of OP, having conditions such as RA, coeliac disease or diabetes, smoking, and not getting enough calcium or vitamin D. You can check if you’re at risk of OP by using the Know Your Bones online tool.

Treating osteoporosis

OP can also be effectively managed and involves regular weight-bearing exercise and a healthy diet incorporating calcium-rich foods. Depending your age, general health and fracture risk, your doctor may prescribe medicines to help slow down bone loss or increase the amount of bone that’s made. Find out more about OP and the ways it’s treated.

More to explore

How are rheumatoid arthritis and osteoarthritis different?
healthline
Patient education: Osteoarthritis symptoms and diagnosis (Beyond the Basics)
UpToDate
Patient education: Osteoarthritis treatment (Beyond the Basics)
UpToDate
Patient education: Osteoporosis prevention and treatment (Beyond the Basics)
UpToDate
Patient education: Rheumatoid arthritis symptoms and diagnosis (Beyond the Basics)
UpToDate
Patient education: Rheumatoid arthritis treatment (Beyond the Basics)
UpToDate
Risk factors
Healthy Bones Australia
What’s the difference between rheumatoid arthritis and osteoarthritis?
Medical News Today

Reference

(1) How rheumatism got its name
The Rheumatologist

Musculoskeletal Health Australia

02/Oct/2024

We get asked this question a lot! But unfortunately, it’s not a simple ‘yes’ or ‘no’ answer.

Arthritis is a general term used to describe over 150 different conditions. The more accurate name for them is musculoskeletal conditions, as they affect the muscles, bones and/or joints.

They include osteoarthritis, back pain, rheumatoid arthritis, fibromyalgia, gout, polymyalgia rheumatica, lupus, osteoporosis and ankylosing spondylitis.

Around 7 million Australians live with a musculoskeletal condition, including kids. So can you avoid becoming one of them?

Maybe? Not really? It depends? 🙄

Because there are many different types of musculoskeletal conditions, the answer depends on various factors.

For conditions like rheumatoid arthritis, juvenile arthritis, ankylosing spondylitis, and lupus, we don’t really know their cause. Without knowing the cause, it’s hard to prevent something from occurring.

What we do know is that they’re autoimmune conditions. That means they occur due to a malfunctioning immune system. Instead of attacking germs and other foreign bodies, the immune system targets joints and healthy tissue, 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.

At this stage, we can’t change a person’s genetics to prevent them from developing an autoimmune type of arthritis, or conditions like osteoporosis and Paget’s disease, which are also linked to genetics. Many musculoskeletal conditions also become more common as you get older and are more common in women.

Other health issues, such as diabetes, kidney disease, coeliac disease, and even other musculoskeletal conditions 😫, can also increase your risk of developing a musculoskeletal condition. For example, chronic kidney disease can increase your chance of developing gout, and rheumatoid arthritis increases your risk of developing osteoporosis and fibromyalgia.

So that’s the bad news.

The good news is there are things you can do to reduce your risk of developing a musculoskeletal condition. Or, if you develop one, reduce its impact and severity.

Maintain a healthy weight

Excess body weight puts more pressure on your joints and increases the stress on cartilage, especially in weight-bearing joints like your hips, knees, and back. For every kilo of excess weight you carry, an additional load of 4kgs is put on your knee joints.

In addition to putting added stress on joints, fat releases molecules that increase inflammation throughout your body, including your joints. Being at a healthy weight reduces this risk.

Being overweight or obese is strongly linked to developing osteoarthritis (OA), most often in the knees. Hand OA is also more common in people who are overweight.

Back pain and inflammatory conditions such as gout, rheumatoid arthritis, and psoriatic arthritis have also been linked to being overweight.

If you have a musculoskeletal condition, maintaining a healthy weight, or losing weight if you’re overweight, can decrease your pain, allow you to become more active, and decrease your risk of developing other health problems like heart disease and diabetes.

Quit smoking

As well as the obvious links to cancer and lung disease, smoking’s linked to back pain, neck pain, rheumatoid arthritis and osteoporosis. Smoking also causes fatigue and slower healing, which can make pain worse. And it can make some medications less effective.

So quitting smoking has many health benefits. Within weeks of quitting, you’ll breathe easier and have more energy, making it easier to exercise and do your day-to-day activities. Find out more about the impact of smoking and ways to quit for good.

Stay active and exercise regularly

Regular exercise is vital for overall good health and keeps you fit, independent and mobile. Being active helps keep your muscles, bones and joints strong so that you can keep moving. It reduces your risk of developing other conditions such as osteoporosis, heart disease, diabetes and some forms of cancer. It boosts your mood, benefits your mental health, helps with weight control and improves sleep.

Having strong muscles is also essential to reduce your risk of falls.

Look after your mental health

Mental health conditions can increase the likelihood of developing some musculoskeletal conditions. For example, people with depression are at greater risk of developing chronic back pain. And living with a painful musculoskeletal condition can have a significant impact on mental health.

If you’re living with anxiety, depression, or another mental health condition and feel that you’re not coping well, it’s important to seek help as soon as possible. This will ensure you don’t prolong your illness and worsen your symptoms. It becomes harder and harder to climb out of a depressive episode the longer you wait. Similarly, the longer you put off seeking help for anxiety, the more anxious you may become about taking that first step.

There are many different types of treatment options available for mental health conditions. The important thing is to find the right treatment and health professional that works for you. With the proper treatment and support, they can be managed effectively.

Get enough calcium and vitamin D

Calcium and vitamin D are essential to building strong, dense bones when you’re young and keeping them strong and healthy as you age.

Getting enough calcium each day will reduce your risk of bone loss, low bone density, and osteoporosis.

Calcium is found in many foods, including dairy foods, sardines and salmon, almonds, tofu, baked beans, and green leafy vegetables.

Vitamin D is also essential for strong bones, muscles and overall health. The sun is the best natural source of vitamin D, but it can be found in some foods.
If you’re unable to get enough calcium or vitamin D through your diet or safe sun exposure, talk about calcium and/or vitamin D supplements with your doctor.

Protect your joints

Joint injuries increase your risk of getting OA. People who’ve injured a joint, perhaps while playing a sport, are more likely to eventually develop arthritis in that joint. So it’s important to protect against injury by:

maintaining good muscle strength
warming up and cooling down whenever you exercise or play sport
using larger, stronger joints or parts of the body for activities, for example, carrying heavy shopping bags on your forearms, rather than the small joints in your fingers
using proper technique when exercising, for example, when using weights at the gym or when playing sports, especially those that involve repetitive motions such as tennis or golf
maintaining a healthy weight
avoiding staying in one position for extended periods
seeking medical care quickly if you injure a joint.

Drink alcohol in moderation

Excessive alcohol consumption contributes to bone loss and weakened bones, increasing your risk of osteoporosis. For people with gout, drinking too much alcohol, especially beer, can increase your risk of a painful attack.

It can also affect your sleep, interact with medicines, and affect your mental health. To find out more about the risks of drinking too much alcohol and how you can reduce your alcohol intake, read ‘Should I take a break from booze?’.

Manage stress

While stress on its own is unlikely to cause someone to develop a musculoskeletal condition, chronic stress or a stressful event may be a contributing factor, especially with conditions such as fibromyalgia and back pain.

It can also cause issues with sleep, mood, increase pain, and make you more prone to flares if you have a musculoskeletal condition. It can then become a cycle of stress, poor sleep, pain and more stress. And this can be a difficult cycle to break.

But there are things you can do to deal with stress. Try relaxation techniques such as meditation, breathing exercises and visualisation, and avoid caffeine, alcohol and cigarettes.

Talk to someone – whether it’s a family member, friend or mental health professional, about what’s stressing you out so you can deal with it.

Talk with your doctor

If you’ve been experiencing joint or muscle pain, it’s important that you discuss your symptoms with your doctor. Getting a diagnosis as soon as possible means that treatment can start quickly, reducing the risk of joint damage and other complications.

Final word

While at this moment in time, we can’t absolutely 100% prevent ourselves from getting a musculoskeletal condition, the good news is that early diagnosis and treatment will give you the best outcomes.

Treatments for many of these conditions have come a long way in recent years, and most people live busy, active lives with musculoskeletal conditions. 😊

More to explore

Arthritis: Risk factors
Centers for Disease Control and Prevention
How to help prevent osteoarthritis
University of Rochester Medical Center Rochester
How to prevent arthritis
Medical News Today
How to reduce your risk of arthritis
Arthritis Foundation
How we walk could impact future arthritis
The University of Sydney
Post-traumatic arthritis
Cleveland Clinic
Rheumatoid arthritis prevention – steps to reducing the risk for those at risk
The University of Queensland
What is joint protection?
Versus Arthritis

Musculoskeletal Health Australia

01/Oct/2024

My name is Teika and I am 20 years old. I was diagnosed with psoriatic arthritis when I was 15 and have had, and still do face many hardships in dealing with my condition, including the ongoing process of finding the right medications and treatments to help with my symptoms.

Being diagnosed at a young age, while still looking “healthy” to most people, has given me a deep understanding of the struggles children and teenagers with musculoskeletal conditions face. It’s incredibly isolating when your peers don’t understand what you’re going through and walking into medical appointments only to realise you’re the youngest person there can make you feel so out of place.

I’m not the only one. Many children and adolescents in Australia and around the world go through similar experiences, which is why Musculoskeletal Health Awareness Month is so important to me. It helps destigmatise arthritis and brings awareness to many different aspects of musculoskeletal conditions by providing information and resources. Arthritis and other musculoskeletal conditions can affect anyone at any age which is why this awareness campaign is extremely important.

Just as important is The World’s Biggest Sit-In (WBSI)– A record attempt for the largest chair-based exercise class, which you or can join in person or online. The WBSI website has a number of online chair-based exercise classes which encourages people to get active – no matter their condition or fitness level.

The World’s Biggest Sit-In, along with Musculoskeletal Health Awareness Month, holds a special place in my heart as a young Australian living with a condition often seen as an ‘old person’s disease’.

Raising awareness is vital for those who may not fully understand these conditions, but also for young people like me, who face the emotional and physical toll that comes with them. These campaigns are a lifeline, offering support, understanding, and care for everyone battling these diseases.

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Treating RA and OA

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Reference

Maintain a healthy weight

Quit smoking

Stay active and exercise regularly

Look after your mental health

Get enough calcium and vitamin D

Protect your joints

Drink alcohol in moderation

Manage stress

Talk with your doctor

Final word

More to explore

My name is Teika and I am 20 years old. I was diagnosed with psoriatic arthritis when I was 15 and have had, and still do face many hardships in dealing with my condition, including the ongoing process of finding the right medications and treatments to help with my symptoms.

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