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    Musculoskeletal Health Australia
    16/May/2025
    MHA Blogs

    Exercising with chronic conditions: How I built a routine that works for me

    By: Rob Chippendale

    My name is Rob, I’m a member of Musculoskeletal Health Australia’s Consumer Advisory Committee, and I’d like to talk with you about my experience with exercise.

    I have Scheuermann’s Disease in my thoracic spine, prolapsed discs in my lumbar spine, and palindromic rheumatism, which is a little like the evil uncle of rheumatoid arthritis. In this article, I’d like to share with you some of the steps I took to get myself into a regular exercise regimen, along with some suggestions that helped me when creating and implementing my exercise goals and plans.

    I began exercising a number of years ago. I started out by speaking with my GP, rheumatologist and physio, as I wanted a better understanding of my body’s limitations, as well as what my expectations should be. From there, I drafted a plan and created a daily routine, then put it in place and began exercising!

    If you are new to exercise or haven’t exercised in a while, I found a good starting point to be doing an audit of your past and current exercise patterns. For me, this included what exercises I had done previously, what I was currently doing, and what I would like to be doing in the future. I first did an audit like this a few years ago and was surprised at how much about exercise I was able to remember. I have found, though, that my balance wasn’t as good as it once was. To help with this, I sought the advice of my physio who introduced me to ‘proprioception exercises’. They are something that I would encourage everyone who is struggling with their balance to look at under the guidance of their healthcare team.

    I exercise each day, no matter what. I begin by easing myself into my routine by stretching and thinking, and then I join my physio or a friend for exercise. I walk as far as I can each morning, go up and down some stairs, and always maintain focus on my long-term goals. Whoever I’m with will drive my mobility scooter as I walk beside them. It’s good to have other people involved with my exercise plans, as they’re able to give me the feedback I need and help keep me motivated.

    As well as walking up and down stairs to exercise, I walk sideways and heel to toe as much as I can. I find it is important for me to be aware of how I’m walking and whether it is causing me pain. I listen to what my body is telling me, and rest when I need to. The old adage of “no pain, no gain” is better consigned to the distant past, as exercising should never cause unnecessary pain.

    I’d urge everyone to speak to their GP and healthcare team, as I’ve done and continue to do. They are aware of my state of health and give me sound advice on pacing and what exercises I should or shouldn’t be doing. My GP and rheumatologist continue to give me valuable advice, and we regularly review my progress.

    Rob’s Top Tips:

    • Start by writing down your exercise patterns – what you’ve done previously, what you’re doing currently, and what you’d like to be doing in the future. That way, you can revisit it and make changes as you think of things.
    • Set some goals and create an action plan to achieve those goals. You may want to do as I’ve done and formulate your plan with your GP, as they were quick to remind me that if I wanted to build up to walking a kilometre, I needed to aim for 500 metres first.
    • See your chosen healthcare professional regularly. I benefit from seeing my GP weekly. I’m able to answer his first question, which is usually “What exercises have you done in the last week?”, and then we discuss the coming week and what my goals are.

    Exercise is a vital part of maintaining and improving both my physical and mental well-being, and it’s been working quite well for me. I’d encourage everyone to include their healthcare team, family and friends with them on their exercise journey to help manage their musculoskeletal health and overall wellbeing. I know having them involved helps me to feel safe, supported and accountable.

    Over 400 years ago, Swiss alchemist and physician Paracelsus made a statement that gave rise to the concept that all medicines are capable of doing harm, but what matters is the dose. And so too, I believe it can be with exercise.

    So, crawl before you walk, and walk before you run. You won’t finish until you start, and what you start, you should finish.

    If you would like more information on exercise, musculoskeletal conditions or ways you can support your musculoskeletal health, call the team at Musculoskeletal Health Australia on the free, national, B.A.M. Helpline on 1800 263 265 or email helpline@muscha.org

     

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    Musculoskeletal Health Australia
    15/May/2025
    Health InformationMHA Blogs

    Exercising when it’s cold out

    Staying active in winter

    Who doesn’t love the idea of winter… cosy evenings on the couch reading a book, lying in bed on a Sunday morning listening to the rain, hearty soups for lunch with yummy bread. The reality, however, can be a different thing entirely.

    Trying to stay warm without energy bills skyrocketing. Trying to maintain a healthy weight range when I’m cooking lots of comfort foods. And the big one – keeping up the momentum when it comes to exercising.

    It can be tough when it’s cold, dark and wet to brave the elements for a walk. Or to head out to the gym when a perfectly good couch is sitting there all warm and snug.

    But we need to exercise. It’s vital in the management of our musculoskeletal conditions, pain levels and weight. Being active every day can result in better quality sleep, and it improves our mood. It also helps us manage other health conditions, and gets us out of the house to connect with others – friends, team mates, gym buddies, and even other people walking their dog in the park.

    Knowing all of that doesn’t make it easy, though, so here are some strategies to help you get out there:

    Dress the part

    Your warm-weather exercise gear may not cut it when it comes to exercising in winter. You need to think layers. The clothes closest to your skin should draw moisture away from the skin (known as wicking) so that your skin doesn’t stay damp. It should also dry quickly. Look on the labels for mention of wicking or polypropylene, not cotton.

    You might benefit from adding an insulating layer of fleece or wool to keep you warm. Finally, add a layer that will resist wind and rain. The beauty of layers is that you can take them off and put them back on if/when you need to. Choose bright colours so you’ll be seen even on the dullest, greyest days, through the fog and rain.

    Next, you need to wear appropriate socks and footwear for the activity you’re doing – hiking boots, running shoes, walking shoes, gym shoes – they’re often not interchangeable.

    It’s preferable for the shoes you’ll be wearing outdoors to be waterproof or dry quickly. And make sure they have good traction – it can get very slippery out there! If you’ve got old shoes from last winter, check the soles to ensure they’re still ok.

    It’s also a good idea to wear sock liners when hiking to wick moisture away from the skin and prevent blisters.

    Finally, protect your extremities. Wear gloves (this is a must if you have Raynaud’s), a hat that covers your ears, sunglasses and sunscreen. Even in winter, your skin can be damaged by the sun’s rays.

    Depending on your activity, don’t forget to take a lightweight backpack or bag for your water bottle and to store any of the layers you remove.

    One last thing – have a warm shower and get changed out of wet, damp clothes as soon as you get home, so you don’t become chilled. This can very quickly cause tense muscles, leading to pain. And no one wants that!

    Stretch it out

    Don’t just rush out the door if you’re in a hurry to get your exercise over and done with. Take time to warm up your muscles and loosen up. Especially if you’re already feeling stiff. This can help prevent muscle strain and pain.

    Be careful of surfaces

    Slips, trips and falls are enemies of anyone with a musculoskeletal condition. So we need to take care out there. Uneven surfaces, wet leaves or mud on footpaths and trails, slick tiles at the shopping centre or gym – they can all be treacherous. So be aware of the surfaces you’re walking, running, skipping or jumping on, and take care.

    Choose activities you enjoy

    It’s much easier to be active, whatever the weather, if you’re doing something you enjoy.

    And mix it up

    Trying new activities is fun and challenging at the same time. And who knows? You may discover a new activity that you love. There’s so much out there to try:

    • bushwalking
    • chair based exercise
    • rock climbing
    • dancing
    • Frisbee/football in the park with the kids/dog/friends
    • kayaking
    • joining a sports team – e.g. basketball, netball, footy, calisthenics
    • golf
    • gardening
    • yoga
    • swimming/water aerobics
    • boxing
    • cycling
    • skiing
    • trampolining.

    The sky’s the limit!

    Check with the Bureau of Meteorology

    Before you head out, check with BOM to find out the weather forecast. And don’t forget to check the rain radar. That’ll help you dress appropriately and may also affect your timing. If you like walking in the rain, you may decide to head out regardless. But if you’re not a fan, the radar will give you an idea of when to go (don’t forget your umbrella – just in case ☔).

    Exercise indoors

    If you’re not a fan of exercising in cold and wet weather, there are lots of ways you can exercise indoors. Join a gym, follow exercise classes online in the comfort of your lounge, do laps around your shopping centre, dance in your lounge room, jump rope, use a hula hoop, chase the kids, hit the indoor swimming pool, clean the house. There are many options for being active indoors.

    Play some tunes…

    Or podcasts to keep you motivated. Listening to upbeat, fast-paced music will help you move at a quicker pace, giving you a better workout. And podcasts can capture your attention and help you keep going. Especially if you’re hooked, and you’re bingeing one! Then it’s a matter of making sure you don’t overdo it.

    Drink water

    Even though you may not be sweating as much as you would be on a hot day, your body is still losing water through your sweat and breathing. Take a water bottle with you and drink when you need to.

    Set yourself a goal

    If you’re still finding it hard to get motivated, set yourself a goal. It may be something like losing a certain amount of weight, being able to walk a certain distance without being out of breath or taking part in a fun event. Choose something that matters to you, and make sure it’s a SMART goal – that is, it’s Specific, Measureable, Achievable, Realistic and has a Timeframe. Read more about goal setting.

    Reward yourself

    When you’ve committed to exercising and you’re actually doing it, congratulate yourself. It’s no small thing! Especially when it’s not only cold and miserable out, but you live with a chronic, often painful condition. So treat yourself. Give yourself a massage, have a warm bath or soak your feet, see a movie you’ve been wanting to see. Choose something that makes you feel good, and be proud of your achievements.

    Contact our free national Helpline

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, or accessing services be sure to call our friendly 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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    Musculoskeletal Health Australia
    07/May/2025
    Health InformationMHA Blogs

    Happy together: The benefits of exercising with others

    Have you noticed how much more fun and rewarding exercising is when you do it with others? Whether with family or friends, in a team or a class, in person or online, exercising together has many benefits.

    It motivates you.
    It’s much easier to hit snooze and roll over in bed if you’d planned to go for an early morning walk on your own. But if you’re meeting a friend for a walk or a workout, knowing that they’re waiting for you can give you the push you need to get up and pull on your workout gear. If you’ve paid for a class or gym membership, or you are part of a team, the same goes. You don’t want to waste your money or let the team down.

    It’s a way to connect with others.
    Exercising together is a way to spend quality time with people who are important to us or share our interests. It’s also a great way to meet new people. And this interaction often extends beyond the gym, sports field or walking trail with a coffee or shared meal after your workout.

    It provides support and encouragement.
    This is particularly important when feeling tired and sore, because we know exercise (at a reduced intensity) can help us manage these symptoms. An exercise buddy can encourage you to start exercising or to keep going.

    It can challenge you to push yourself harder.
    When you are exercising with others, especially if you are similarly matched in terms of fitness levels, you’re more likely to push harder and spur each other on to increase the intensity of your exercise routine. Progressive workouts provide the best health outcomes over time.

    Fitness leaders provide structure and form.
    Exercising with a qualified instructor – in person or online – helps ensure your workout has structure. That can include a warmup, workout and a cool down. The instructor can also make sure you are doing the exercises correctly so you get the most benefit, while helping to ensure that you don’t injure yourself.

    It’s fun and makes you feel good!
    When you exercise, your body releases chemicals such as endorphins, serotonin and dopamine into your bloodstream. They’re sometimes called ‘feel-good’ chemicals because they boost your mood and make you feel good. They also interact with receptors in your brain and ‘turn down the volume’ on your pain system. Combine that with the company of your bestie, kids or partner, and it can be a fun time for everyone.

    Finding an exercise class, group or centre that suits you

    OK, so you’re motivated and want to join an exercise group. How do you find one that suits you?

    • There are lots of free exercise apps, YouTube channels and websites with free online exercise programs. These can be especially helpful when you need or prefer to exercise from home. You can read more about what to consider when looking at online exercise programs in this article.
    • MHA has a free chair-based video workout series designed to help you build strength, endurance and confidence. It is an inclusive and accessible form of exercise for everyone with a workout for every fitness level.
    • Neighbourhood houses and community centres are ideal starting points to find options for exercise close to you. Visit the Australian Neighbourhood Houses and Centres Association Members page to find your state or territory’s website, where you can then search for local houses or centres and find exercise programs they offer.
    • Local councils are also a good source of information about exercise programs. Go to your local council’s website and search ‘exercise classes’ to see what they offer.
    • Some larger gyms and physio centres have heated indoor swimming pools where you can swim laps or join a warm water exercise class. You can also search online for classes held at community swimming centres.
    • Walking groups are a fun way to get active, meet new people and socialise. The Heart Foundation has over 1200 walking groups around Australia, you can search for one close to you here.
    • parkruns are free, weekly community events are held all around the world with 5km walks and runs in parks and open spaces on Saturday mornings. Everyone is welcome, there are no time limits, and no one finishes last!
    • AUSactive has an online directory of personal trainers and businesses. If you’re looking for an exercise class in your area, select Find a Business, click on Group exercise classes and type in your suburb. It’s that simple!

    Contact our free B.A.M. Helpline

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues,  telehealth, or accessing services, be sure to call our Helpline weekdays between 9 am to 5 pm on 1800 263 265; email helpline@muscha.org

    More to explore

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    Isabella Fitzgibbon
    10/Feb/2025
    Health InformationMHA Blogs

    My musculoskeletal journey: From cricket to sports massage to advocacy

    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.

    Read more

     The Sydney Children’s Hospital Network SCFE information sheet

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    Musculoskeletal Health Australia
    15/Oct/2024
    Health InformationMSK articles

    I’m walking on sunshine

    “Whooooa, and don’t it feel good!”

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

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

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

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

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

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

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

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

    And if 30 minutes most days isn’t achievable for you at the moment, set yourself a goal so that it becomes achievable. Think about your daily commitments, your level of fitness, your pain/fatigue levels and all of the other things that affect you day to day. Now create a SMART goal. That’s a goal that is Specific, Measurable, Achievable, Realistic and has a Time-frame that works for you. Read our blog about goal setting for more info.

    Walking tips

    • Wear comfortable, appropriate clothing and shoes. Your shoes should support your feet and have a non-slip sole. Clothes should be loose and/or stretchy enough to allow you to walk without restrictions. And don’t forget a hat on sunny days.
    • Warm up and cool down to prevent injuries or pain. While you might be eager to just get out there it’s important that you take the time to let your muscles and joints warm up. And when you’re close to finishing your walk, take the time to slow it down and give your body the chance to cool down. Don’t forget to incorporate some basic stretches after you’ve warmed up and after you’ve cooled down. Check out these ones from the Arthritis Foundation (USA).
    • Make it social (if you can) – walk with a friend, your family, kids, the dog.
    • Listen to music, audio books, podcasts. Going for a walk by yourself gives you space for some alone time. Listen to something that interests you and relax as you get some exercise.
    • Make walking a part of your regular routine. Go at the same time each day – e.g. before/after work, after lunch.
    • Be mindful while you’re walking. Really take time to be in the moment and experience the walk. How do your feet feel as they connect with the ground? What can you smell? How does the wind feel on your face? This is an opportunity to really connect with what you’re doing and savour every moment.
    • Explore new places. Visit new walking trails, parklands and suburbs. Mixing it up will make your walks more interesting. Comedian and radio host Tony Martin and his partner have spent more than 10 years exploring the streets of Melbourne, with the goal to walk every single street! While your goal doesn’t need to be this challenging, it may inspire you to use google maps or your GPS to discover new and interesting places to walk.
    • Take a water bottle – it can be thirsty work! And depending how far you’re walking, consider taking a small backpack for your water bottle and any other supplies you think may need such as snacks, a map, band aids (just in case) and your phone.
    • Track your walking with a pedometer or fitness activity tracker. This’s a great way to see how you’ve progressed over time. And many of the walking apps allow you to challenge others, so if you can’t physically walk together, you can in spirit.
    • Increase the distance and intensity of your walks over time. To see the health benefits from your walking, you need to push yourself to go further and harder.
    • And if you catch the walking bug (that sounds a little gross but you know what I mean), consider joining a walking or bushwalking group. You’ll meet other people who love walking, explore new places together and get lots of tips and advice to make your walking more enjoyable and challenging.

    Contact our free national Helpline

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

    More to explore

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

    CONTINUE READING
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    Musculoskeletal Health Australia
    02/Oct/2024
    Health InformationMSK articles

    Can I avoid getting arthritis?

    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

    CONTINUE READING
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    Musculoskeletal Health Australia
    23/Jul/2024
    Health Information

    WalkingBack to Health

    WalkingBack to Health 

    A recent study led by Dr Natasha Pocovi (PhD) from Macquarie University focusing on the effectiveness and cost-effectiveness of individualised, progressing walking and education on low back pain has shown promising results. 

    The randomised controlled trial findings have recent been published in the Lancet with promising results. 

    Reoccurring low back pain is a significant problem and can severely impact the quality of life of those experiencing it. The WalkBack study focused on adults who had recently recovered from an episode of non-specific low back pain that wasn’t attributed to a specific diagnosis with the pain/episode lasting over 24 hours. The randomised control trial randomly assigned participants to one of two groups. Group one was an individualised, progressive walking and education intervention supported by a physiotherapist for 6 months. Group two received no treatment from the study team but were able to seek out any treatment or prevention strategies and use them during the trial. 

    The researchers were investigating two effectiveness outcomes: 1. How many days from randomisation (that is being placed in Group 1 or Group 2) to the first recurrence of activity-limiting low back pain lasting at least 24hours and 2. An economic evaluation that included quality-adjusted life-year (QALYs) and costs associated with the delivery of the intervention (including health-care costs, work absenteeism etc.). 

    The outcomes of the trial showed that the individualised, progressive walking and education intervention substantially reduced low back pain recurrence compared to no treatment. There were also reductions in back pain-related disability for up to 12 months in the participants who received the intervention. The findings also indicated the intervention had a high probability of being cost-effective. 

    This research shows some promising findings that have the potential to help millions of Australians Walk Back to a life free from low back pain. 

    For further information on WalkBack click HERE 

    Contact our free national Helpline

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

    Read more

     

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    Musculoskeletal Health Australia
    18/Jul/2024
    Health InformationMSK articles

    Seven things you should know about self-care

    Self-care is a trending concept at the moment with many different definitions and uses.

    You often see social media posts promoting self-care with pictures of day spas, yoga retreats and people exercising on the beach at sunset. All wonderful things, but when you live with a chronic condition, pain and sometimes-crippling exhaustion, life’s not always that glamorous!

    So what is self-care?

    The World Health Organisation defines self-care as “the ability of individuals, families and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker”.(1)

    That’s a pretty dry definition, so for the everyday person with a musculoskeletal condition, we describe self-care as the things you consciously and deliberately do to take care of your physical, mental and emotional health and wellbeing.

    It includes everything from exercising regularly and staying active, eating a healthy diet, getting a good night’s sleep, caring for your mental health, managing pain and fatigue, seeing your healthcare team regularly, learning about your musculoskeletal condition, and staying connected with family and friends. It also involves good hygiene, avoiding risky behaviours and actions, and using medicines and treatments appropriately.

    The International Self-Care Foundation (ISF) has developed seven pillars of self-care. They aim to help people understand the breadth and importance of self-care, and provide information about the steps you can take to care for yourself better.

    Let’s explore them.

    Pillar 1. Knowledge and health literacy

    Knowledge, as the saying goes, is power – so understanding your body, how it works, how it’s affected by your musculoskeletal condition/s, as well as any other health conditions you have – gives you the ability to make informed decisions about your healthcare.

    Health literacy refers to how we “understand information about health and health care, and how we apply that information to our lives, use it to make decisions and act on it”.(2)

    Together, health literacy and knowledge give you the tools you need to actively manage your healthcare. By understanding your body and health, you can discuss your options with your health professionals, critically evaluate information from various sources, adjust your lifestyle and behaviours, understand risk factors, and the appropriate use of treatments and tests.

    In fact, research shows that people who have high levels of knowledge and health literacy have much better health outcomes.

    If you want to know more about your health and musculoskeletal condition/s, or you need help to improve your health literacy, there are many people who can help you.

    Talk with your doctor and other members of your healthcare team. Contact the MSK Help Line and speak with our nurses. Visit authoritative websites (like ours).

    And never be afraid to ask questions.

    Pillar 2. Mental wellbeing, self-awareness and agency

    Incorporating things you enjoy and that make you feel good into your daily/weekly routine – such as mindfulness, exercise, alone time, relaxation, massage, and staying connected with family and friends – is a simple thing you can do to look after your mental wellbeing and increase your resilience.

    Self-awareness involves taking your health knowledge and applying it to your specific circumstances. For example, if you’re having problems sleeping, and you know exercise can help, you can ensure you’re getting enough exercise each day. Or if you’re carrying more weight than you’d like, and this is causing increased knee pain and self-esteem issues, talk with your doctor about safe ways you can lose weight. Or if you have rheumatoid arthritis and a family history of osteoporosis, talk with your doctor about how you can look after your bone health.

    Agency is the ability and intention to act on your knowledge and self-awareness.

    Pillar 3. Physical activity

    OK, so this one’s fairly self-explanatory since we talk about the importance of exercise and being physically active all the time 😊.

    Regular exercise helps us manage our musculoskeletal condition/s, pain, sleep, mood, weight, and joint health – and that’s just the tip of the iceberg! It keeps us moving, improves our posture and balance, helps us stay connected and helps prevent (or manage) other health conditions such as diabetes and heart disease.

    Pillar 4. Healthy eating

    This one’s also easy to understand, as along with exercise, healthy eating plays a vital role in our overall health and wellbeing.

    Being overweight or obese increases the load on joints, causing increased pain and joint damage, especially on weight-bearing joints like hips, knees, ankles and feet. The amount of overall fat you carry can contribute to low but persistent levels of inflammation across your entire body, including the joints affected by your musculoskeletal condition, increasing the inflammation in these already painful, inflamed joints.

    Being overweight or obese can also increase your risk of heart disease, diabetes, some forms of cancer, poor sleep and depression.

    Being underweight also causes health issues. It can affect your immune system (meaning you’re more at risk of getting sick or an infection), and you may feel more tired than usual. Feeling tired and run down will affect your ability to be active and do the things you want to do.

    If you need help to eat more healthfully or manage your weight, talk with your doctor or dietitian.

    Pillar 5. Risk avoidance or mitigation

    Simply put, this pillar is about taking responsibility for your actions and behaviours. In particular, those that increase your risk of injury, ill-health or death.

    To avoid these risks, you can drink alcohol in moderation, drive carefully, wear a seatbelt, get vaccinated, protect yourself from the sun, quit smoking, wear a helmet when riding a bike, and practise safe sex.

    Seeing your doctor and healthcare team regularly is also important to stay on top of any changes to your health.

    Pillar 6. Good hygiene

    You’re probably wondering what this has to do with self-care for people with musculoskeletal conditions living in Australia. After all, most Australians have access to clean water and clean living/working spaces.

    However, the last few years have shown how vital good hygiene is for protecting all of us from bugs and germs. It’s even more important if your condition or meds have weakened your immune system.

    Practising good hygiene is a simple thing you can do to reduce the risk of getting sick or developing infections. So continue to regularly wash your hands, cough/sneeze into your elbow, stay home when sick, and keep your home/work environment clean. And although they’re not yet mandated in most places, wearing a mask is recommended and a really good idea when you’re indoors and can’t physically distance yourself from others.

    All of these things will help maintain good health and avoid catching (or spreading) any nasties.

    Pillar 7. Rational and responsible use of products, services, diagnostics and medicines

    Another fun one! 😁 Although the title doesn’t roll off the tongue, this is an important pillar.

    ISF calls these self-care products and services the ‘tools’ of self‐care, as they support health awareness and healthy practices.

    They include medicines (both prescription and over-the-counter), aids and equipment (e.g. TENS machine, heat or cold pack, walking stick), health services (e.g. physiotherapy, massage therapy), wellness services (e.g. exercise classes, weight loss groups), and complementary therapies.

    ISF also says that the use of these tools should be ‘rational and responsible’. That means only using safe and effective products and services.

    Contact our free national Helpline

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

    More to explore

    References

    (1) Self-care interventions for health, World Health Organization.
    (2) Health literacy, Australian Commission on Safety and Quality in Health Care

    CONTINUE READING
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    Musculoskeletal Health Australia
    27/Jun/2024
    Health InformationMSK articles

    Painsomnia

    It’s 2am and you’ve been tossing and turning for hours. You’re so tired, but you just can’t sleep. You lay on your left side, but your neck hurts too much in that position. So you roll on to your back, but your lower back aches. You turn on to your right side, and success (!) that feels ok. But now your knees hurt, your brain’s counting down the hours until you have to get up for work, and you need to go to the toilet. Sigh.

    Sound familiar? We’ve all experienced the dreaded ‘painsomnia’ – or insomnia caused by persistent pain.

    Without the distractions of our daily activities, the dark of night can become a long, painful expanse of time. Even when we’re exhausted, sleep can be elusive. It might take longer to fall asleep, we can’t get comfortable, we wake frequently, or we just don’t get enough sleep. Or all of the above.

    When you add anxiety about sleep into the mix, it becomes a vicious cycle. Poor sleep lowers your pain threshold which affects the quality of your sleep. Pain can affect your ability to be active – which affects your sleep quality and your pain levels. This can make you anxious or stressed – which again will affect how well you sleep and the amount of pain you experience.

    And when you’re stuck in this cycle, exhausted and in pain, it affects your mood, your ability to concentrate and it’s very easy to become depressed. So it’s important that you act quickly as soon as you start having issues sleeping.

    The good news is there are many things you can do to break the cycle. The not-so-good news is they may not work immediately. And they’ll require some effort on your part. But they’re all tried and true ways to develop good sleep habits and get the good night’s sleep you crave.

    • Acknowledge your painsomnia. Although it’s tempting to pull the covers over your head and ignore the problem, that won’t make it go away. Actually acknowledging the situation, and that there are things you can do to change it, is the first important step.
    • Develop a sleep routine. There’s a reason we do this with babies and small children – it works! As often as possible, go to bed and get up at the same time each day. Your body will become used to this routine and you’ll find it’s easier to fall asleep and stay asleep.
    • Manage your pain. You can’t have painsomnia if your pain is under control. Check out our A-Z pain management guide for simple, practical ways you can take control of your pain.
    • Try some relaxation techniques. There are as many ways to relax as there are stars in the night sky (well, almost) so there’s bound to be something that suits you. Try a warm bath before bed, reading (though nothing too engrossing!), deep breathing, listening to music, mindfulness, or visualisation. These techniques will help you become more relaxed so that when you go to sleep, you sleep well.
    • Exercise and be active during the day. As well as the many other benefits of regular exercise, it’ll help you fall asleep and stay asleep longer.
    • Don’t look at the clock. Constantly checking the time can make you anxious, which makes it hard to sleep. Try removing your clock from the bedside, or cover it up at night.
    • Manage your thoughts, all of the pesky voices in your head that are focusing on the things you need to do tomorrow, or the current state of the world, or the latest stress of the day. One way to deal with them is to write them down and get them out of your head. Put them down on paper and tell yourself you’ll deal with them tomorrow when you’re rested and have the brain power to deal with them.
    • Get out of bed. Don’t lie in bed tossing and turning. Have a warm drink (e.g. milk, no caffeine), do some gentle stretches or breathing exercises and go back to bed when you feel more comfortable.
    • Avoid tech before bed. It’s easy to get caught up in news, social media and emails, and before you know it you’ve lost a few hours. Also the blue light on our devices suppresses the hormone (melatonin) that makes us sleepy at night, so be sure to stop screen use at least one hour before bed. That being said, there are some useful apps that may help you with your painsomnia – including sleep diaries, apps that provide soothing sounds to help block out other noises (like traffic or snoring), and apps that help you relax so you fall asleep more easily.
    • Consider cognitive behavioural therapy for insomnia (CBTI). This is a therapy that aims to challenge and change unhelpful ways of thinking about sleep. It also changes your behaviours when it comes to sleep. Find out more about CBTI in this article from the Mayo Clinic.
    • Evaluate your environment. What’s your bed like? Too hard, too soft or just right? Do you need to make some changes to your mattress, pillows and/or linen that will make your bed as comfortable as possible? Is there too much light or noise? Can you control that with simple fixes such as eye masks or earplugs? Is your room too hot? A slightly cool room is the best for a good night’s sleep. Consider all of these things as you take a long, hard look at your bedroom.
    • Get professional help. If pain is constantly keeping you awake at night, talk with your doctor about other things you can do to manage your pain and get some decent sleep.

    Call our Helpline

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

    More to explore

    CONTINUE READING
    water-exercise.jpg
    Musculoskeletal Health Australia
    13/Jan/2024
    Health InformationMSK articles

    Make a splash with water exercise

    We all know that when our muscles and joints are stiff or painful, it can be hard to move. But we also know that regular exercise is essential for managing musculoskeletal conditions. It helps reduce pain and stiffness, and improves joint mobility and strength. It can also improve balance, sleep quality, lower stress levels, improve mood and help us maintain a healthy weight. It’s practically magic!

    But when you’re in pain, exercise can feel like the very last thing you want to do. So what to do?

    Just add water!

    There are so many benefits to exercising in warm water:

    • the warmth is soothing and helps relieve pain and stiffness
    • the buoyancy supports your body and lessens the strain on your joints
    • water resistance enables you to gradually build up flexibility, strength and stamina
    • anyone can do it – no matter your age or level of fitness.

    What is water exercise?

    A water exercise program is much more than just going for a swim. Swimming regularly is an excellent way to improve your heart and lung fitness without putting too much strain on your joints, but for a complete workout you need to do a range of exercises which move all your joints and work all your muscles. You can easily do this in a warm water pool.

    There are different ways you can exercise in water

    1. Water exercise classes
    You can enjoy the fun, motivation and social interaction of exercising with others in a class that suits your capabilities and fitness level. In these classes all participants follow the same general exercises.

    Many recreation and fitness centres run water exercise classes and cater to a wide range of abilities and fitness levels.

    Contact your local centre and talk with an instructor to find out what’s available and to discuss your exercise goals. And ask if you can visit the centre and observe a class before you sign up so that you can be sure it’s the right fit for you.

    2. Hydrotherapy
    Hydrotherapy is specialised exercise therapy run by a health professional such as a physiotherapist or exercise physiologist in a specially heated warm water pool. The exercises are tailored to you and your specific needs. You can do hydrotherapy on your own with the health professional or in a small group.

    3. Going solo
    You can do your own water exercises in a warm water pool at home or in recreation centres, fitness clubs, swimming schools and retirement villages.

    Here are some tips for getting started with your own program:

    • If you’re not sure what exercises to do, talk with a qualified instructor or health professional. We’ve also included links to some general exercises in the More to explore section below.
    • Choose a time when the pool is fairly quiet so you can move safely and confidently around the pool area and you’re less likely to be knocked by enthusiastic swimmers and others enjoying more boisterous water activities.
    • Check the ease and safety of access into the centre, around the dressing area and into the pool.

    Swimming is also a good form of water exercise you can do on your own. While it doesn’t work all of your muscles and joints through their range of movement, it’s excellent for your heart and lungs.

    What if you can’t swim?

    If you can’t swim, that’s ok. Water exercise classes take place in water that’s about chest height. So you can stand with your head above the water. You can also use flotation devices to give you the confidence to get moving in water if you’re feeling a bit apprehensive.

    Tips for exercising in warm water

    Whether you’re exercising at home or in a community pool, participating in a class or doing your own exercises, you’ll get the most benefit from your exercise session and ensure your safety and wellbeing by following these tips:

    • Don’t go into the water if you’re sick, have any wounds or skin irritations/infections.
    • Check out the venue to see if it’s suitable for you. For example, is the pool easy to access? Are the change rooms accessible and comfortable? Is the venue close enough for you to go to regularly? Do the class times and opening hours of the venue work for you?
    • Begin your exercise program with short sessions and gradually build up over time.
    • Perform each movement as gracefully and smoothly as you can.
    • Keep the body part you’re exercising under the water. This may require you to squat or bob down at times.
    • Come out of the water immediately if you feel light-headed, dizzy, drowsy, extremely fatigued or nauseous. These reactions are possible if you spend too long in very warm water. Drink some water and sit or lie down for a while.
    • Stop doing an exercise which causes severe pain or discomfort. Consult your doctor, physiotherapist or exercise physiologist if your joint symptoms increase significantly after an exercise session.
    • Ease up if you experience mild to moderate joint or muscle pain for more than a few hours after your exercise session. Some increased pain is normal after exercise, especially when you’re starting out, but if you’re in pain hours after your visit to the pool, you’ve likely overdone it. Reduce the intensity next time – but don’t stop.
    • If you’ve had a joint replacement, keep in mind the movements you were instructed to avoid by your surgeon or physiotherapist.
    • Consider wearing water shoes if you find you’re slipping and sliding in the pool. They’ll give you some grip to help you keep your balance.
    • Have a drink after a water exercise session to replace the fluid you’ve lost through perspiration.
    • Take care when moving in wet areas around the pool, including in change rooms, to avoid slipping and falls.
    • Rest afterwards if you feel tired. Exercising in warm water can be quite draining.

    And as always, follow COVID-safe practises and abide by any rules that are in force in your state or territory.

    So there you have it. Exercising in the water. It’s a great addition to your exercise routine that’s effective, fun and safe. Why not give it a go?

    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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