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Bella and Mikayla on World Young Rheumatic Diseases Day (WORD Day) 2025.

In honour of World Young Rheumatic Diseases Day (WORD Day), Isabella Fitzgibbon (Bella) and Mikayla O’Neil, two young women living with musculoskeletal conditions sat down together to discuss life with musculoskeletal disease, their roles at Musculoskeletal Health Australia (MHA), and the important role WORD Day plays in raising awareness of musculoskeletal conditions in young people and in driving change.

Mikayla: Bella, I’ve heard you are a keen cricketer! What are your other interests?

Bella: Yes, I grew up playing cricket and enjoyed a couple of seasons of County Cricket in the UK, but I have always been an active person and enjoy taking part in fitness challenges. Last year, I ran my first marathon, I am not sure what 2025’s challenge will be, maybe a sprint triathlon, or a sub 60 10k….watch this space!

Beyond sport, I am studying Health Promotions at university, I rate myself as a chef and I enjoy spending time with my very BIG family!

So, tell me Mikayla, what are your passions or interests?

Mikayla: I am the youngest of four and from the beautiful coastal town of Warrnambool. My partner Bailey and I have been together for six years and I have two adorable cats, Tom and Juanita. Fun fact– I have the coolest birthday ever: 01/01/01!

One of my biggest passions is my Instagram page dedicated to chronic illness. It’s a space where I connect with others going through similar challenges, offering support and sharing what we’ve learned. Community makes such a difference when living with a chronic illness.

I also love dancing and calisthenics. While my rheumatoid arthritis means I can’t participate anymore, I still love supporting my local club. And when I need to unwind, you’ll find me binge-watching Real Housewives—New York, Beverly Hills, and Orange County are my favourites!

Now Bella, you said you ran a marathon and love sports… but I thought you had a musculoskeletal condition?

Bella: Yeah, I do! At eleven, I was diagnosed with SCFE which stands for, now wait for it… slipped capital femoral epiphysis – don’t try to say that when you have been having a few drinks, and had multiple surgeries. Now, I have severe osteoarthritis in my hip. Luckily, most days, it doesn’t stop me from doing what I love, but there are weeks when the pain flares up. I’m learning to listen to my body and ease off when I need to… although, I have to admit, I get inspired by Mylo’s muscles, so that’s easier said than done!

Speaking of Mylo, who’s your favourite World’s Biggest Sit-In mascot and why?

Mikayla: Jonty T Joint, for sure! She resonates with my condition the most, and her motto of slow and steady really speaks to me. It’s about making the most of exercise while building strength and flexibility—something I totally relate to!

Bella: My 4-year-old niece Bethany loves Jonty too! But Oli, my 6 year old nephew is a HUGE Mylo fan!

So, I know you had a surgery earlier this year, but I don’t know much about your musculoskeletal condition. Would you mind sharing a little bit about your msk journey with me?

Mikayla: Absolutely!

I have Rheumatoid Arthritis and Fibromyalgia, which makes every day unpredictable. Pain has shaped my journey—from missing out on social activities to school struggles, university challenges and employment opportunities being impacted, I have learnt that adapting to each day is key however it isn’t always easy.

I’ve had two joints fused, recently had the Darrach Procedure on my wrist, and I’m now preparing for two joint replacements in my right hand. It’s a tough road, but I keep pushing forward. I’m so grateful for the support of my friends and value the role community, particularly MHA plays in living with a musculoskeletal condition.

Bella: That sounds really tough, and I know that I have often felt like I am the only one going through something like this but…that’s not the case. You’re absolutely right—a strong, supportive community makes all the difference, especially on the hardest days.

We both joined the MHA team last year, and I love working on advocacy and awareness projects, especially using social media to make an impact. What does your day-to-day look like at MHA?

Mikayla: I volunteered with MHA for 3.5 years before officially joining last year. Now, I contribute to projects, sit on the Consumer Advisory Committee, and help run our Teen Talk support group for 13–20 year olds. It’s incredibly rewarding to use my lived experience to drive real change in musculoskeletal health.

Bella: I know – it’s great that MHA values lived experience and has given us both the opportunity to have a real impact. March 18th was World Young Rheumatic Diseases Day (WORD Day), and this year’s theme is Empower to Thrive. It’s an interesting theme don’t you think? If you think about it, I know when I feel empowered I do way better…What does that mean to you?

Mikayla: I know how frustrating pain can be, but to me, Empower to Thrive means not just living with arthritis, but instead through accessing the power of community and support, living a life where you achieve your full potential. I believe when we have the right tools and people around us, we build confidence, self-advocacy, and a sense of fulfilment.

Bella: I love that term self-advocacy, Mikayla, because I think when you live with chronic pain and musculoskeletal conditions you have to be your own advocate and champion…for your health and for others! Thriving isn’t about ignoring pain, it’s about finding what works for you, educating and empowering yourself, increasing your understanding and health literacy and making it count.

To me, Empower to Thrive means giving people the tools and confidence to live fully, with their condition. It’s not just about ‘getting by’—it’s about finding ways to keep moving, doing what you love, and knowing you’re not alone. I’m so excited about the work we’re doing at MHA to make this a reality!

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The theme of this year’s WORD Day, “Empower to Thrive,” resonates with these young women who are using their experience to drive change and make a difference for others living with musculoskeletal disease. As part of the MHA team, their dedication to advocacy and raising awareness is helping others find the tools and confidence to live fully, no matter what challenges they face.

MORE INFORMATION


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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:

 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.

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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. 

 


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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 
  • Eating out
    Baker Heart and Diabetes Institute, 2019 

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

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

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

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

Maybe? Not really? It depends? 🙄

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

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

What we do know is that they’re autoimmune conditions. That means they occur due to a malfunctioning immune system. Instead of attacking germs and other foreign bodies, the immune system targets joints and healthy tissue, causing ongoing inflammation and pain. We don’t know why this happens, but scientists believe that a complex mix of genes and environmental factors is involved.

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

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

So that’s the bad news.

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

Maintain a healthy weight

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

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

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

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

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

Quit smoking

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

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

Stay active and exercise regularly

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

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

Look after your mental health

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

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

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

Get enough calcium and vitamin D

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

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

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

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

Protect your joints

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

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

Drink alcohol in moderation

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

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

Manage stress

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

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

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

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

Talk with your doctor

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

Final word

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

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

More to explore


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

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