Health Information - Musculoskeletal Health Australia (MHA)

17/Feb/2025

What is social connection and why does it matter?

Written by: Dr Sarah Bonell

When we say social connection, we are talking about feeling close to, and connected with, other people. Feeling socially connected can include feeling satisfied with both the number of people you know and the closeness of your connections with these people. Loneliness is when someone has a lack of social connection. Feeling lonely at one time or another in our lives is normal. Being socially connected is crucial for mental and physical well-being; people who are more socially connected tend to lead happier and healthier lives[i].

How Does Social Connection Relate to Musculoskeletal Health?

Research suggests that people experiencing loneliness tend to have less physical capabilities later in life, such as having worsened balance or trouble walking[ii]. This might be because people who are not as socially connected as they wish are less likely to engage in exercise and are more likely to eat diets high in fat, sugar, and salt[iii], meaning that over time they are more likely to see negative health impacts. On the other hand, we also know that increasing social connection can reduce pain levels, promote independence, and improve physical function for those with musculoskeletal pain[iv].

If we can all be socially connected, we can (1) prevent musculoskeletal health conditions from developing, and (2) reduce experiences of pain once a musculoskeletal condition is already present.

How Is This Relevant to Women?

Recently, Australian media has been focusing attention on the “Male Loneliness Epidemic”[v]. While this work is important, it has also driven people to (incorrectly) believe that women in Australia are more socially connected than men and aren’t at risk for loneliness. Studies suggest that this simply isn’t true.

In their State of The Nation Report, the national Australian organisation Ending Loneliness Together collected loneliness data from over 4000 Australians. They found that Australian men and women are experiencing similar levels of loneliness, and that a concerning 1 in 3 Australians are lonely overall. It is therefore critical that we focus on promoting social connection for all genders, highlighting that women are also experiencing a “Loneliness Epidemic”.

In addition, we know that what promotes social connection can be different for women compared to men. For example, new evidence suggests that living with other people and being in a relationship can protect men from loneliness more so than women[vi][vii]. Conversely, being depressed and/or having reduced mobility are known loneliness risk factors for women but not men[viii]. These gender differences suggest that any social connection advice being broadcast to men may not necessarily be as effective for women. We need to have gender-specific conversations about social connection.

Call to Action!

So what can you do to help you be more socially connected? Connecting is about building positive relationships with the people around us including family, friends, neighbours, colleagues, and our local community. Joining a local community group, a sports club, or a special interest group can be a good place to start. The local newspaper or community centre will have information about what’s going on in your area. If you have reduced mobility, joining an online or over-the-phone group can be a great way to stay connected. You can also try volunteering, which is a great way to meet new people and do something that makes you feel good. Finally, keeping relationships strong with people across different age groups – for example, by playing with your grandchildren or attending an intergenerational play group – is a good way to stay connected.

Look into social prescribing programs.

Social prescribing involves someone linking you to local social activities that you enjoy and that work for your physical capabilities. Social prescribing services combine health and social care to focus on the wellbeing of the whole person, not just their physical health. There are many social prescribing programs available in Australia. For example, Connect Local currently operates for people aged 65+ living in or around Glen Eira, Melbourne. If you are interested in hearing more about Connect Local, contact Dr Sarah Bonell on 0456 495 263.

“Being involved with Connect Local and Social Health has made me think of the lyrics, ‘people who need people, are the luckiest people in the world.’” Joy, a Connect Local participant

See what’s going on in your neighbourhood.

Reach out to your local neighbourhood to establish new connections! For example, you might go ask your local council about local programs or activities or see what’s on at your local Neighbourhood House. Another idea might be to try out going to a Chatty Café, which runs both in-person and online.

References

[i] Social Connectedness – An Overview

[ii] Social Isolation’s Impact on Musculoskeletal Health

[iii] Loneliness, unhealthful dietary behaviors, and physical inactivity

[iv] The effectiveness of peer support interventions for chronic musculoskeletal pain

[v] ABC News

[vi] Gender-specific associations of loneliness

[vii] Researching gender and loneliness differently

[viii] Predictors of loneliness among older women and men

Musculoskeletal Health Australia

12/Feb/2025

Saturday, March 8 is International Women’s Day. The day is an opportunity to celebrate the achievements and contributions of women around the world. It’s also an important time to shine a light on a health issue that disproportionately affects women globally – musculoskeletal conditions.

Musculoskeletal conditions refer to disorders that affect the bones, muscles, joints, and connective tissues. These include long-term conditions like back pain and problems, osteoarthritis, osteoporosis or osteopenia, fibromyalgia and rheumatoid arthritis. Living with one of these conditions can be debilitating, often negatively impacting mobility and quality of life.

In Australia, musculoskeletal conditions are alarmingly common. According to the 2022 Australian Bureau of Statistics National Health Survey (NHS), approximately 7.3 million people — or 29% of the population — are living with these conditions. The survey also revealed:

4.0 million people (16%) are living with back problems.
3.7 million people (15%) have some form of arthritis.
854,000 people (3.4%) have osteoporosis or osteopenia.

These statistics highlight a significant public health issue. They also highlight that women are impacted in greater numbers by chronic musculoskeletal conditions. Data from the NHS 2022 survey shows that:

Women are five times more likely to be living with osteoporosis than men.
Women are 1.4 times more likely to have arthritis compared to their male counterparts.
Approximately 30.8% of females in Australia are living with a musculoskeletal condition.

The evidence is clear. Musculoskeletal conditions are taking a toll on women’s health.

It’s not just “women of a certain age” who are diagnosed with these conditions and whose lives are significantly impacted. Many well-known women have spoken about how musculoskeletal conditions impact their lives.

Selena Gomez: lupus, an autoimmune disease that can affect the joints.
Venus Williams: Sjögren’s Syndrome, an autoimmune disorder that causes joint pain and inflammation.
Lady Gaga: fibromyalgia, a condition characterised by widespread muscle pain and fatigue.
Gwyneth Paltrow: osteopenia, a condition where bone density is lower than normal, leading to an increased risk of fractures.
Sally Field: osteoporosis, a disease that causes bones to become brittle and fragile.
Caroline Wozniacki: rheumatoid arthritis, a chronic condition that causes pain and inflammation in your joints
Tiffiny Hall: osteoarthritis, a type of arthritis that causes joint pain and stiffness.

By sharing their stories these incredible women are telling the world that chronic musculoskeletal conditions can affect anyone, no matter their fame, wealth, or age — they can impact people from all backgrounds.

Modifiable risk factors

Genetics and age can influence the development of some musculoskeletal conditions, but lifestyle choices can also play a significant role. The 2018 Australian National Health Survey found that 16% of health problems caused by musculoskeletal conditions are linked to modifiable factors, such as habits and lifestyle.

Nutrition and physical activity are two things that can help improve our musculoskeletal health. So, what can YOU do?

On this International Women’s Day, acknowledging the significant impact musculoskeletal conditions have on women’s health and well-being is a priority.

Raising awareness is a crucial first step. Building health literacy, encouraging good nutrition and activity, and shining a spotlight on the importance of good musculoskeletal health is vital if we are to turn the tide on an invisible epidemic impacting millions of women worldwide.

Getting started can be challenging BUT if you set achievable goals— maybe incorporate more movement into your daily routine or focus on nutrition. Begin small and build gradually – every little step counts. Empower yourself, educate yourself and take control of your musculoskeletal health one step at a time.

More

Isabella Fitzgibbon

10/Feb/2025

Meet Isabella Fitzgibbon…as an eleven-year-old, Isabella was diagnosed with slipped capital femoral epiphysis (SCFE) of her left hip, a condition where the growth plate in the hip breaks, causing the femur to slip out of place.

As a kid, I never stopped moving. I was always running, climbing, and playing sports with my siblings. But at eleven, while kicking the footy around, I felt a sharp pain in my left leg. I limped home, saw the GP and physio, and was told it was just a muscle strain. But as the pain worsened over six weeks, I was sent for X-rays—and that’s when I got my diagnosis of SCFE.

Due to the blood supply of the femur being compromised, I was rushed to the hospital for surgery, which consisted of bilateral screws to my hips and crutches with no-weight bearing on my left leg for twelve months.

Despite this, sport remained my passion. Thanks to my older brothers, cricket became my game. By eighteen, I’d signed my first professional county cricket contract in Ireland, followed by two seasons in England. But then the pain returned AND my hip started ‘clicking’. Tests revealed severe osteoarthritis, a labral tear, femoroacetabular impingement, and hip dysplasia—all in my left hip. By 22, I was undergoing my third hip surgery.

They say the third time’s a charm. Unfortunately, that wasn’t to be the case. The surgery didn’t work. Within months, the pain and clicking were back. I’ve since seen specialists across Australia and New Zealand, all agreeing that I’ll eventually need a total hip replacement. The catch? You can only have a maximum of three in your lifetime, each lasting around fifteen years. So, for now, I’ve been advised to wait as long as possible and ‘manage’ my pain.

When it became clear I couldn’t keep playing cricket, I pivoted. I completed my Diploma in Sports and Remedial Massage, determined to stay in the game in some way. That led me to my dream job (at the time) —working as a Sports Therapist with the NRL. It was the perfect balance: I still got my professional sports fix, stayed part of a team, and worked closely with athletes. But just two years in, the physical demands of the job took their toll on my hip, and once again I had to step away from doing something I loved.

Whilst sport had always been my passion, I knew I wanted to make a difference. My interest in the health space and my lived experience could be the way that I would achieve this. Currently, I’m studying Health Promotion at Monash University and have joined MHA as a Project Officer, I love being part of the team here. My passion? Advocating for consumers navigating their musculoskeletal journey, raising awareness that these conditions affect people of all ages, and creating opportunities for everyone—no matter their condition—to keep moving.

I’m especially excited about using new and innovative strategies, including social media and AI to build awareness of the work we’re doing at MHA. I can’t wait to share more about the exciting projects we have lined up this year.

If you’d like to share your musculoskeletal story for our newsletter or social media, get to know me better, or join me in a chair-based workout, I’d love to hear from you! Reach out to me at: Isabella.fitzgibbon@muscha.org

Call our free national helpline

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

Musculoskeletal Health Australia

14/Jan/2025

Now that we’re well and truly into the swing of summer, we need to think about ways to stay safe, and keep cool but still have fun in the warmer weather.

Taking care of your skin in the sun – it’s a balancing act

We all know the ‘slip, slop, slap, seek, slide‘ message and the importance of protecting ourselves from the summer sun. After all, the sun’s ultraviolet radiation (UV) is the primary cause of skin cancer, and Australia has one of the highest rates of skin cancer in the world. But sun exposure is essential for bone health. Sunlight is our best source of vitamin D, which helps us absorb calcium for strong bones.

It’s important to expose your hands, face and arms to the sun every day. The amount of time you need to do this depends on where you live, the time of the year, and your skin’s complexion. Healthy Bones Australia has developed a chart to help you work this out.

It’s also important to be aware of the dangers of sun damage and how you can expose your skin to the sun safely. SunSmart has a free app to help you determine the safe times to expose your skin to the sun. You can find out more about the app and download it here

Sun sensitivity can affect people with various musculoskeletal conditions, including lupus and dermatomyositis. For people with sun sensitivity, sun exposure can cause rashes and lesions, flares or aggravation of their condition.

Medications can also cause the skin to be sensitive to sunlight, including some antibiotics, disease-modifying anti-rheumatic drugs (DMARDs) and some nonsteroidal anti-inflammatory drugs (NSAIDs). For more information about medications that can increase your risk in the sun, read this article from The Conversation.

If you have issues with sun sensitivity and limit your time in the sun, you may be deficient in vitamin D, as the main source of vitamin D is sunlight. Talk with your doctor if you think this is an issue for you, as you may need vitamin D supplements.

How to take care of your skin:

Check daily UV levels by visiting the Bureau of Meteorology or the weather page in newspapers and online.
Use the Vitamin D and bone health map to guide you about the amount of time it’s safe for you to expose your skin to the sun.
Clothing, hats, sunscreen and shade are the best ways to protect your skin from UV light. You should use sunscreen with a sun protection factor (SPF) of 30 or higher on skin that can’t be covered by clothing. Choose your clothing carefully as not all fabric provides the same sun protection. To block more of the sun’s rays, choose clothing that has a thick, dark material with a tight weave. The Cancer Council has some useful information to help you know what to look for in sun-protective clothing.
Keep a scarf or sun umbrella with you during the summer, just in case you’re out in the sun unexpectedly.
Wear a hat that shades your whole face, neck, ears and head. Broad-brimmed hats with a brim of at least 7.5 cm provide excellent protection.
Try to stay out of the sun between 10am and 2pm (or 11 am and 3 pm daylight saving time) when UV levels are at their highest. Avoid highly reflective surfaces such as sand or water.

Visit the Cancer Council website for more information on ways to protect your skin.

Staying active

One of the best ways to manage your musculoskeletal condition is to exercise regularly. But in the warmer weather, you need to consider the weather conditions. Your regular exercise program may not be appropriate for an Australian summer and may need to be adjusted. If you’re unsure where to start, talk with a physiotherapist or an exercise physiologist for information and support.

Some general tips for exercising safely in summer:

Don’t eat before you exercise. Your body uses energy when it’s digesting food, creating more heat. That’s the last thing you want when you exercise, so give yourself plenty of time between eating a meal and exercising.
Drink plenty of water – before, during and after exercise. You sweat more when it’s hot and when you’re exercising, so you need to replenish the fluids you lose.
Wear loose-fitting, sun-protective clothing that allows you to move freely and for sweat to evaporate quickly.
Change the time you exercise. Avoid the hottest part of the day, so exercise earlier or later in the day. Or, if that’s not an option, change the way you exercise on very hot days. Exercise indoors using apps, online videos or DVDs. Or visit your local pool or beach and exercise in the water.
Recognise that there’ll be days when it’s not safe to exercise outdoors. And if you don’t have adequate cooling indoors, that applies to indoor exercise as well. Australia is a land of extreme temps, so on those really hot days, give yourself a break

Storing your medications in hot weather

You need to take special care with your medications in hot weather, and they need to be stored correctly in cool, dry places away from direct sunlight.

Avoid bathrooms, as they’re often humid and avoid cupboards above the stove or oven as they can get hot.

People on certain biologic medications may need to store medications below 8ºC, and you may need a cool bag to keep them at the correct temperature when bringing them home from the pharmacy or you’re travelling. Pharmaceutical companies will often provide special travel packs. Talk to your pharmacist for more information.

Preparing meals in summer and for special occasions

We tend to gather more regularly in the summer to enjoy good company, good food and good weather. However, this can cause stress, especially if it’s a big event or if you put pressure on yourself for everything to be ‘perfect’. And when the temps are high, as they often are in summer, this can add to your fatigue and discomfort.

Medical cooling concessions and rebates

These concessions provide a discount on summer electricity costs for concession cardholders who have specific medical conditions that affect the body’s ability to regulate temperature.

Visit your state/territory website to find out if you’re eligible for this concession:

Australian Capital Territory (this is a sub-category of the Life Support Rebate)
New South Wales
Northern Territory
Queensland
South Australia
Tasmania
Victoria
Western Australia

Call 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 weekdays between 9am-5pm on 1800 263 265; email (helpline@muscha.org.au) or via Messenger.

More to explore

Drugs and the sun – your daily medications could put you at greater risk of sunburn
The Conversation
How to stay safe when you work out in the heat
NPR
Managing your arthritis in warmer weather
Versus Arthritis

Musculoskeletal Health Australia

14/Jan/2025

Starting a new year with the intention of becoming more active is a popular goal. However, for people living with painful musculoskeletal conditions like arthritis, back pain, or fibromyalgia, the idea of moving more can seem daunting or even counterproductive. The good news? It’s possible— and even beneficial —to find ways to move safely and comfortably, and the right strategies can help you make progress without aggravating your symptoms.

Whether you’ve been living with a musculoskeletal condition for years or you’re just starting to explore how movement can help you, this article offers tips and strategies that may make it easier to stick to your goal of moving more in 2025.

Start slow and build gradually

If you’re dealing with pain from arthritis, back issues, or other chronic musculoskeletal conditions, it’s important not to jump into an intense exercise routine right away. Get clearance from your doctor or specialist and begin with simple, low-impact activities that don’t put unnecessary strain on your joints or muscles. Gradually increasing the duration and intensity over time will allow your body to adjust and help you avoid injury.

Here are some tips to help get you started:

Walking: gentle enough that most people can incorporate into their routine. Start with short walks, even to the letter box and back and gradually increase your distance over time.
Chair-based exercise: seated exercises can be a great way to start moving if standing or walking is too painful. Check out our range of free chair-based exercise videos designed for people of all abilities.
Stretching: incorporate gentle stretches to improve flexibility and help relieve stiffness. Yoga or Pilates, when modified for your condition, can also be helpful.

Incorporate joint-friendly activities

Some forms of exercise help reduce stress on the joints and improve overall mobility, which is essential for managing conditions like arthritis or chronic back pain.

Low-impact options:

Swimming: the buoyancy of water reduces the impact on your joints, making swimming, warm water exercise or water aerobics an excellent option for people with musculoskeletal conditions and chronic pain.
Cycling: stationary or outdoor cycling can be easier on the joints than high-impact activities like running.
Tai Chi or Qigong: These gentle forms of martial arts focus on slow, controlled movements that can help with balance, flexibility, and pain management.

Strength and flexibility training are also important for people living with musculoskeletal conditions. Strong muscles provide better support for joints, reducing the risk of further injury or pain and improving flexibility can help to reduce tension and stiffness.

Listen to your body: modify and rest as needed

One of the most important things you can do when setting a goal to move more with chronic pain is to listen to your body. Pushing through pain can often lead to flare-ups and setbacks. It’s essential to recognise the difference between discomfort and pain and modify your activity accordingly.

Tips:

Aim for movements that feel good and improve your range of motion, not those that cause or increase pain.
Don’t underestimate the importance of rest. If you’ve overdone it, give your body time to recover before returning to activity.
It’s OK to adjust the intensity or duration of an exercise based on how your body feels on a given day. For example, if a particular stretch is too painful, try a gentler variation or a completely different movement.

Consider working with a professional

If you have a chronic condition, working with a physical therapist, exercise physiologist, occupational therapist, or personal trainer who specialises in musculoskeletal health and pain management can be extremely helpful. These professionals can develop personalised exercise plans tailored to your needs, helping you build strength, improve mobility, and reduce pain while minimising the risk of injury.

Use technology to stay on track

Technology can be a powerful ally in achieving your fitness goals, especially when managing chronic pain. Various apps, wearables, and online resources can help you track your progress, and stay motivated.

Helpful tools:

Fitness trackers: devices like Fitbit, Apple Watch, or Garmin can help you track steps, distance, and even heart rate. Some devices can remind you to move if you’ve been sitting for too long.
Exercise apps: There are apps specifically designed for people with chronic pain, like the Arthritis Foundation Your Exercise Solution and Walk With Ease which offer gentle workouts and targeted programs.
Telehealth options: virtual consultations with a physical therapist or fitness coach can be a convenient way to get expert guidance without leaving home.

Set realistic, attainable goals

Remember, setting a goal to move more in 2025 doesn’t mean you have to run a marathon or engage in intense workouts every day. Instead, focus on small, incremental goals that align with your ability and any limitations. This will help you maintain motivation and avoid discouragement if you experience setbacks for any reason.

Here’s some examples:

Walk 5 minutes every morning for a week.
Incorporate 10 minutes of gentle stretching into your day.
Increase walking distance by 1–2 minutes every week.
Attend a low-impact exercise class once a week.

Celebrate the small victories along the way to stay motivated and acknowledge the progress you’re making.

Support and community

Joining a support group or community of people facing similar challenges can provide a sense of camaraderie and encouragement as you work toward your goal. Whether online or in person, these groups can offer tips, share success stories, and help you stay motivated.

Additionally, discussing your fitness goals with friends or family can provide support, making it more likely that you’ll stick to your plan.

Moving more in 2025 is a worthwhile and achievable goal. By starting slow, choosing joint-friendly activities, focusing on flexibility and strength, and listening to your body, you can build a sustainable routine that helps to reduce pain and improve your quality of life. With patience, persistence, and the right strategies, 2025 can be the year you achieve your goal to move more.

Remember: It’s not about how fast or how hard you move; it’s about consistency and making movement a part of your life in a way that feels good for your body.

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 weekdays between 9 am-5 pm on 1800 263 265; email (helpline@muscha.org) or via Messenger.

Musculoskeletal Health Australia

14/Jan/2025

Cooking a healthy, tasty meal can be a great way to look after ourselves, unwind after a busy day or share with friends and family. But some days, the thought of preparing and cooking a meal is too overwhelming. You’re tired, and in pain, and it seems like too much effort.

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

Plan your weekly meals

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

Shop online

It’s never been easier to shop online. It’s easy, and efficient and you get exactly what you need delivered to your door. Or you can organise a click-and-collect, without having to leave your car.

Use your freezer

Frozen fruit and veggies are great time savers and are packed with nutrients. You can buy them at the supermarket or prepare your own. Find out how you can freeze fruit, veggies, bread and herbs in this article by Good Food.

Batch cook

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

Go, go gadget!

Use kitchen gadgets and other aids to save energy, and protect your joints, they’ll help to make things easier for yourself when cooking. Tools like electric can openers, jar openers, tap turners and thick-handled knives can be lifesavers. Check out the range of products available from our friends at Statewide Home Health Care.

Cleaning up

There are many ways you can make cleaning easier while you’re cooking, such as:

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

Call the pizza joint?

Sometimes takeaway food is the option that’s best for you. And there’s nothing wrong with that if it isn’t a regular thing. Takeaway foods are generally higher in salt, sugar and/or fats and don’t give us all the nutrients we need in a balanced diet.

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 weekdays between 9am-5pm on 1800 263 265; email (helpline@muscha.org) or via Messenger.

More to explore

Check out our recipes page
The tasty recipes have been created by our volunteers – Accredited Practising Dietitians and a Registered Clinical Nutritionist

12 energy-saving cooking tips when you are chronically ill
The Discerning You, June 2020

9 cooking hacks for people with chronic illness
The Mighty, April 2024

A JIA warrior’s guide to baking
Arthur’s Place, May 2021

Eating out
Baker Heart and Diabetes Institute, 2019

Five easy ways to eat well with arthritis
Versus Arthritis, June 2021

Top 10 diet and nutrition tips for RMD patients
Rheumatology Republic, June 2021

Musculoskeletal Health Australia

10/Dec/2024

If you or someone you care about is living with a musculoskeletal condition like arthritis or back pain, finding a gift that genuinely helps can be challenging. Whether you’re looking for something to bring comfort, relieve pain, or make life a bit easier, there’s a range of thoughtful gifts available that can make a real difference.

We’ve put together a list of five gifts the MHA team loves, that may just work for you!

Heat packs

Heat therapy can be a great way to relax sore muscles and ease discomfort. Microwavable heat packs filled with natural materials can be a great gift that provides targeted relief.

Why it’s useful: Heat therapy is a well-known remedy for reducing muscle spasms and tension.

Natural pain relief creams

Topical creams with natural ingredients like eucalyptus, menthol, and capsaicin are perfect for providing temporary relief for where it’s needed most.

Why it’s useful: These creams give quick, localised pain relief and can have fewer potential side effects than some medications, making them a safe option for daily use.

Massage voucher

For many of us, massage can be an ideal, but expensive tool for managing aches, pains and muscular tension associated with having a musculoskeletal condition. This is where the gift of a massage voucher can be a real help.

Why it’s useful: Massage can improve circulation, ease muscle tension and help you feel more relaxed. A massage can also help relieve stress and help you sleep better. Find an accredited massage therapist

Ice packs

Reusable ice packs can be an excellent gift for anyone dealing with pain or inflammation. Ice packs may reduce swelling and provide temporary relief from muscle and joint discomfort.

Why it’s useful: Cold therapy helps reduce swelling, numb the area, and temporarily ease pain, especially during flares or after activity.

Mobility aids

For those with arthritis or osteoporosis, mobility aids like walking sticks, frames, knee, wrist and ankle braces can offer a lot of support and make everyday tasks easier. These aids can help improve balance and stability while reducing joint strain.

Why it’s useful: Mobility aids are key for maintaining independence and making daily activities less painful, helping you stay active and safe.

If you live with a musculoskeletal condition, receiving gifts that offer comfort, and relief can make a big difference. Whether it’s a heat pack, a massage voucher, or a supportive mobility aid, these practical gifts can help in improved quality of life, and ease everyday discomfort.

Feel free to share this list with family and friends who are looking for thoughtful gift ideas — they’ll appreciate knowing what might help you feel more comfortable and supported.

Musculoskeletal Health Australia

10/Dec/2024

Osteosarcopenia (os-tee-oh-sar-koh-pee-nee-uh) is a term used to describe the combined effects of two common age-related health conditions: osteoporosis (os·te·o·po·ro·sis) and sarcopenia (sar·co·pe·nia). Osteoporosis weakens bones, increasing the risk of fractures, while sarcopenia involves the gradual loss of muscle mass, strength, and function. When these two conditions occur together, they worsen each other, leading to a higher risk of disability, falls, and poor health outcomes.

Osteoporosis: A condition where bones lose strength and density, making them more susceptible to fractures, often without symptoms until a bone breaks. It’s most common in older adults, especially women after menopause.
Sarcopenia: The gradual loss of muscle mass and strength that happens with age. It makes everyday tasks, like walking or lifting objects, more difficult and reduces mobility and independence.

Why osteoporosis and sarcopenia can occur together:

Hormonal Changes: as we age, hormone levels drop, affecting both bone density and muscle strength. For example, women’s estrogen levels decrease after menopause, leading to bone loss, while testosterone drops in men, affecting both muscles and bones.
Inflammation: low-grade inflammation, common in ageing, can damage both bones and muscles, contributing to osteoporosis and sarcopenia.
Poor nutrition: not getting enough essential nutrients, like protein, calcium, and vitamin D, can harm both bones and muscles.
Lack of physical activity: insufficient exercise weakens bones and muscles. Weight-bearing and strength exercises are crucial for maintaining both bone and muscle health.
Impaired mobility: people are more likely to fall and break a bone as muscle strength decreases. After a fracture, reduced mobility accelerates muscle loss, creating a dangerous cycle.

The risk of osteosarcopenia increases with:

Age: the older we get, the higher the risk
Gender: women, especially after menopause, are at higher risk, when bone density may decline by up to 3% per year and muscle mass by approximately 0.6% per year
Genetics: a family history of osteoporosis or sarcopenia increases the likelihood of developing these conditions
Chronic health conditions: diseases like diabetes, heart disease, and arthritis can contribute to both conditions
Lifestyle choices: poor diet, lack of exercise, smoking, and excessive alcohol intake are all risk factors.

Osteosarcopenia can lead to:

Fractures: weakened bones increase the likelihood of fractures, and weak muscles make it harder to recover from falls
Loss of independence: with decreased muscle strength and weaker bones, people may struggle with daily tasks, leading to a need for assistance
Disability: over time, loss of bone and muscle strength can limit mobility and make normal activities difficult.

The good news is that osteosarcopenia can be managed with early detection and the right approach. Treatment can include:

Healthy diet: a diet rich in protein, calcium, and vitamin D is crucial for maintaining bone and muscle health. Supplements may be needed for some people
Exercise: weight-bearing and strength-training exercises are vital for maintaining bone density and muscle mass, as well as improving balance to prevent falls
Medications: doctors may recommend treatments for bone strength, such as calcium and vitamin D supplements or stronger osteoporosis medications. While treatments for sarcopenia exist, more research is needed to find optimal solutions.
Fall prevention: exercises to improve balance, using walking aids if needed, and ensuring the home environment is safe can help reduce the risk of falls
Team-based care: managing osteosarcopenia often requires a collaborative approach involving doctors, physical therapists, nutritionists, and occupational therapists.

Osteosarcopenia is a growing concern, but its effects can be minimised with proper management. Eating well, staying active, and seeking medical help early are key to maintaining bone and muscle health, which can significantly improve quality of life as we age.

Musculoskeletal Health Australia

25/Nov/2024

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.

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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References

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Read more

The impact of ageism in healthcare

Understanding musculoskeletal health and ageing

How ageism affects musculoskeletal healthcare

Advocating for comprehensive care

Promoting active lifestyles

Taking charge of your musculoskeletal health

Your health, your choice

Further reading

Brace yourself for the shopping madness

Festive feasting

Buying gifts

Decorating

Hosting gatherings

Taking care of you

Useful Links

Key Conditions

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