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As our population ages, ensuring healthcare is inclusive, effective, and tailored to the needs of older adults has become more urgent than ever. Musculoskeletal health is one area where ageism—discrimination based on age—can sometimes negatively affect care and outcomes. Common conditions such as arthritis, osteoporosis, and muscle weakness are prevalent among older adults, but they are sometimes dismissed or misunderstood due to stereotypes about ageing. By recognising these challenges and empowering older adults to take an active role in their healthcare, we can create a system that supports everyone’s musculoskeletal health.

The impact of ageism in healthcare

Ageism in healthcare refers to the bias or discrimination older adults may face, leading to low-quality healthcare or the invalidation of genuine health concerns. For musculoskeletal issues, this can mean healthcare providers downplaying symptoms like joint pain or stiffness, labelling them as “normal signs of ageing,” rather than identifying treatable conditions like arthritis or osteoporosis. Sadly, this ageist perspective can sometimes result in a diminished quality of life for many older adults.

While there are many healthcare professionals who do not allow ageism to influence their practice, unfortunately, it’s not always the case. Empowering older people to be well-informed and engaged in their healthcare decisions, increase their health literacy and drive decisions in consultation with their healthcare team are some of the key steps in overcoming the barriers posed by ageism.

Understanding musculoskeletal health and ageing

As we age, our muscles, bones, and joints naturally change. Conditions such as osteoarthritis (OA), osteoporosis, fractures, and sarcopenia (age-related muscle loss) can become more common and may significantly affect independence and mobility. However, many of these conditions are treatable or manageable with proper care.

  • Osteoarthritis (OA): A degenerative joint condition that causes pain, stiffness, and reduced mobility.
  • Osteoporosis: A condition where bones become brittle and prone to fractures.
  • Fractures: Older adults are more vulnerable to fractures, particularly in the hips, spine, and wrists, due to a higher risk of falls.
  • Muscle Weakness (Sarcopenia): The gradual loss of muscle mass and strength, which impairs balance and increases the risk of falls.

Although these conditions are common, they are often underestimated or wrongly seen as an inevitable part of getting older. This is where ageism can become a barrier to receiving the appropriate care. By understanding these conditions and advocating for the right treatment, older adults can better manage their health and access the support they need.

How ageism affects musculoskeletal healthcare
  • When older adults report symptoms like joint pain or reduced mobility, they may be told its simply part of getting older, leading to delays in diagnosing treatable conditions such as osteoarthritis or osteoporosis. Without intervention, these conditions can cause unnecessary pain and disability. For example, osteoporosis may go undiagnosed until a number of fractures occur, despite the availability of tests and treatments that could prevent disease progression, and prevent or reduce further fractures.

If you’re experiencing musculoskeletal pain or changes in movement, don’t settle for the idea that these symptoms are just part of ageing. Be proactive in asking for a thorough examination and encourage your healthcare provider to consider all possible causes, including treatable conditions.

  • Ageism in healthcare not only impacts physical health but can also take a psychological toll. When symptoms are dismissed, it can lead to frustration, a loss of trust in healthcare providers, and a reluctance to seek care in the future. This cycle of under-reporting pain and avoiding treatment may worsen musculoskeletal conditions over time.

If you feel your concerns are being ignored, speak up. This is your health. You are in control and your voice matters in your healthcare journey. Ask for a clear action plan and feel confident in seeking mental health support if you’re experiencing frustration, isolation, or depression due to your physical health challenges. Addressing both your physical and mental health is crucial for your overall well-being.

If you’re an older adult experiencing musculoskeletal pain or changes in your movement, don’t accept these symptoms as “normal ageing.” Be proactive in asking for a thorough evaluation. Ask your healthcare provider to consider all possibilities, including conditions that may be treatable or manageable. If you’re not satisfied with the answer, it’s OK to seek a second opinion. Early diagnosis, and intervention where required, can be the key to managing musculoskeletal conditions successfully.

Advocating for comprehensive care

A holistic approach to musculoskeletal health often involves a team of specialists, including physical therapists, pain management experts, and nutritionists. However, where ageist attitudes exist, referrals to these specialists may be limited, leading to fragmented care.

You are your own greatest advocate. You can request a multidisciplinary care plan that includes specialists. A comprehensive approach can ensure that your musculoskeletal health is managed with a full range of support, including physical therapy, pain management, and lifestyle modifications. Work closely with your healthcare providers to create a personalised treatment plan that reflects your specific values, goals and needs.

Promoting active lifestyles

Regular exercise is one of the most effective ways to combat age-related musculoskeletal decline. Staying active helps strengthen muscles, improve flexibility and balance, reduce pain, and prevent falls. However, some older adults may hesitate to exercise due to misconceptions about its risks or their own abilities.

You can improve your musculoskeletal health through movement. Speak with your healthcare provider, physical therapist, or exercise physiologist to develop an exercise plan that suits your abilities and preferences. Low-impact activities like walking, swimming, and strength training can help you maintain mobility and enhance your quality of life. To start, why not think about chair-based exercise? Musculoskeletal Health Australia has a number of free, online chair-based exercise videos available to help get you started.

Taking charge of your musculoskeletal health
  • Be informed: if you encounter ageism in healthcare, knowledge is your strongest ally. Organisations like Musculoskeletal Health Australia and the Victorian Government’s Better Health Channel offer valuable resources on musculoskeletal conditions. If your healthcare provider dismisses your symptoms as a normal part of ageing, don’t hesitate to request a thorough evaluation and inquire about treatment options, including lifestyle changes and self-care interventions.
  • Engage in shared decision-making: your healthcare should be a partnership. You are the expert on your own body, and your values, goals and preferences should guide treatment decisions. Don’t be afraid to discuss all available options with your provider, whether they include self-care, pain management, rehabilitation, or surgery if needed. A collaborative approach leads to better health outcomes.
  • Consider multidisciplinary care: advocate for referrals to specialists as needed. Whether you see a physical therapist, nutritionist, or pain management expert, a team-based approach to care ensures a more comprehensive treatment plan. You may also want to ask your healthcare provider about a chronic disease management plan, if appropriate.
  • Adopt or maintain an active lifestyle: regular physical activity is essential for managing musculoskeletal health. Exercise strengthens bones and muscles, improves flexibility, and enhances balance. Ask your healthcare provider to help you design a fitness routine that suits your individual needs. Even small amounts of regular exercise can provide significant benefits.
  • Challenge ageist beliefs: everyone has the right to age with dignity and access quality care, regardless of their age. While ageism may still be present in some areas of society, it’s important not to accept it. By being proactive in your healthcare, speaking up when necessary, and challenging stereotypes about ageing, you can help shift societal attitudes toward older adults.
Your health, your choice

Raising awareness of ageism in healthcare gives older adults the opportunity to reclaim their power and advocate for their health. By understanding how ageism can affect musculoskeletal care, older people can take an active role in shaping their care plans and ensure they receive the respect and treatment they deserve.

Empowerment comes from being informed, proactive, and assertive in your healthcare journey. Take charge of your musculoskeletal health, advocate for yourself, and continue to live an active and fulfilling life.

Further reading

COTA for older Australians

Older Persons Advocacy Network

Action on Disabilities within Ethnic Communities (ADEC) 

Australian Human Rights Commission


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With 2024 almost over we’re all a bit worn out. It’s been another busy one, so it’s no surprise that we’re all excited about the Christmas break and are in the mood to indulge in a little festive cheer!

But while we’re gearing up for all the fun, it’s important to remember to take care of ourselves. In the excitement of celebrating, it’s easy to push too hard and end up feeling drained or in pain. So, the team have put together a handy list (yep, we’ve checked it twice) of tips to help you enjoy the season without the stress, aches, or fatigue. Because all we really want for Christmas is time with loved ones and a whole lot of fun.

Brace yourself for the shopping madness
  • Dress for comfort. Wear soft, comfy clothes and supportive shoes (and don’t forget your orthotics if you need them). Shopping during the holidays can feel like an extreme sport, so make sure you’re prepared.
  • Be kind to yourself: if you’re exhausted after a shopping trip, it’s okay to rest. Recharge as needed.
  • Consider wearing a mask and sanitizing your hands, especially in crowded places. COVID is still around, and extra precautions will help you stay safe.
  • Use a trolley or shopping buggy, even if you’re only picking up a few items. It will save you from aching muscles and joints.
  • Don’t forget your assistive devices like walking aids, braces, or orthotics—they really can make all the difference.
  • Take breaks! Don’t push too hard, or you’ll pay for it later.
  • Shopping online is a great way to skip the hustle and bustle. You can find pretty much anything with a few clicks. Just double-check shipping details so you don’t miss out on deliveries.
  • Support local businesses. Small stores often have unique gifts and products, plus some are struggling to compete with bigger retailers and shopping centres.
  • Spread kindness. A little patience and empathy go a long way, especially towards other shoppers and retail staff. We’re all doing our best.
Festive feasting
  • Don’t skip meals. You might think it’s a good idea to skip breakfast before a big holiday feast, but it can lead to overeating and discomfort later. Keep your stomach happy with a small meal beforehand.
  • Stay hydrated. The heat of the season combined with alcohol or outdoor activities can quickly lead to dehydration. Keep drinking water.
  • Prep in advance. Make dishes ahead of time to avoid the last-minute rush on Christmas Eve or Day.
  • If you’re hosting, ask guests to bring a dish. It lightens your load and ensures everyone’s dietary needs are covered.
  • Take your time. Remember, this is about enjoying each other’s company and savouring the meal.
Buying gifts
  • Take a cue from Santa —write your list and check it twice. Knowing exactly what you want will save you time and energy.
  • Consider spending less this year. Financially it’s been a tough one for many, and it makes sense to stick to a budget. You don’t want to start the new year with a mountain of debt.
  • Get crafty and make your gifts. Whether it’s baked goods, a hand-painted card, or homemade vouchers (like an hour of babysitting or dog walking), it’s the thought that counts.
  • Consider a Kris Kringle or Secret Santa exchange. It’s perfect for large groups and saves you time and money.
  • Give gift cards or vouchers. These are easy to get online or at the supermarket checkout and a great option for those who are hard to buy for.
  • Make a donation in someone’s name. If they don’t need anything, consider giving to their favorite charity.
  • When wrapping, skip the hassle of paper and tape and use gift bags instead. Your hands will thank you.
Decorating
  • Get the family and friends involved. Turn on the music and make decorating a fun activity.
  • Keep it simple. You’ll have to take everything down later, so keep decorations easy and stress-free.
  • Save your back by placing decorations on a table or bench, rather than bending over.
  • Use a step ladder for high spots, and if you have balance issues, ask someone else to do the top-of-the-tree work.
  • Don’t stress over perfection. Holiday decorations should bring joy, not anxiety. A little tinsel here and there is plenty festive.
Hosting gatherings
  • Take breaks! Rest when you need to—standing or moving around for too long can take its toll.
  • Be mindful of your medications. Some pain meds don’t mix well with alcohol, so check with your doctor or pharmacist first.
  • When it comes to cleanup, ask for help. Delegate simple tasks like folding chairs or gathering dirty dishes. And remember—it’s okay to leave some things until tomorrow after a much-needed rest.
Taking care of you
  • Manage stress as best you can. The holidays can be overwhelming, but taking a step back when needed can help you avoid flare-ups.
  • Pace yourself. Whether you’re hosting or visiting others, spread out your energy to avoid burnout.
  • Sleep matters. With so many activities, it’s easy to lose track of your sleep schedule. Take naps or breaks when you can.
  • Stay active. Regular exercise is key for managing pain and stress, and it can help balance out some of the holiday indulgences.
  • Let music help. Studies show that listening to music can reduce anxiety, ease pain, and lift your mood. So put on your favourite tunes and enjoy the holiday spirit.

From all of us at Musculoskeletal Australia, we wish you a fun, safe, and pain-free festive season!

 

Need help? Contact our free national Helpline between 9 am–5 pm on weekdays at 1800 263 265, via email (helpline@muscha.org), or through Messenger.


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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 painmusculoskeletal condition, treatment options, mental health issuestelehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@muscha.org) or via Messenger.

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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.


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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 31st of October at 10.30 ADET!

Register at wbsi.org.au

 

 

 

 

 

 

 

 

 


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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

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.

More to explore


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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 painmusculoskeletal 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.


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“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, telehealthmanaging 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.


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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.


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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.rheumatoid arthritis

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.osteoarthritis

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.

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

Reference

(1) How rheumatism got its name
The Rheumatologist


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