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27/May/2018

Gardening and arthritis

Gardening’s a wonderful way to get out in the fresh air and sunshine. It can also be extremely relaxing, and it’s often a good workout.

But if your condition sometimes impacts on your ability to garden, there are many things you can do so that you can still get into your garden and enjoy yourself.

  • Pace yourself – don’t try to do too much in one go. And take regular breaks. This’s a good opportunity to rest – but also to sit back and admire your work, contemplate what to do next, and imagine future gardening projects.
  • Contain it – use pots and other containers for small, manageable gardens. You can use regular garden pots or containers, or be creative and use other containers you have lying around – e.g. old wheelbarrows, teapots, colanders, tyres, boots. Check out Pinterest for some great ideas.
  • Create raised garden beds – this will take a bit more planning and work, but by raising your garden beds you can access them with less bending or kneeling. Perfect if you have a sore back, hips or knees.
  • Use thick handled tools – there are a wide range of thicker handled garden tools that are great if you have painful hands or difficulty gripping. You can also buy thick rubber or foam tubing from the hardware store, cut it to length and fit it over the handles of your existing gardening tools.
  • Use cushioned knee supports – knees pads, kneeling mats, or even gardening stools can help cushion and protect your knees and help you get up and down off the ground.
  • Get some help – whether it’s family, friends, or a local handyman or gardener, get some help if you have some big jobs that need doing – e.g. creating raised garden beds, pruning trees, mowing lawns. You don’t have to do everything yourself.
  • Keep hydrated – make sure you drink plenty of fluids. Gardening can be hot, strenuous work, so don’t let yourself become dehydrated. Keep a water bottle close by.
  • Talk with an OT – an occupational therapist can help you find ways to modify your activities to reduce joint pain and fatigue and save energy. They can also give you tips and ideas about different aids and equipment available.

These are just a few things you can do to stay active in the garden, so that you can get out in the fresh air and enjoy getting your hands dirty. If you love to garden, and have suggestions or tips for others, please let us know. We’d love to hear from you.


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26/May/2018

Not just a fashion statement from the 70s!

From time-to-time many of us experience a flare, when symptoms like pain, inflammation and fatigue are worse, or more intense. This is a flare.

Flares are temporary, but can be frustrating and painful while they last. We don’t always know why they happen – and sometimes they seem to come out of the blue.

So it’s important that you have a plan for how you manage a flare when it happens.

Your flare plan

  • Write down what you were doing before the flare as this can help you identify potential triggers.
  • Talk with your doctor about what you should do when you have a flare. You may need to adjust your medications, or alter the dosage during a flare.
  • Have a plan in place for how you will deal with your commitments – family, work, social activities – when you’re in the middle of a flare. Can you alter your work hours, work from home, get your family to help out?
  • Prioritise your tasks and activities. This can reduce the risk of overdoing things.
  • Pace yourself. If the flare is the result of overdoing things, think about getting people to help you, or spread the activity over a greater period of time, e.g. if you want to clean your house, get the family involved and give each person a room or zone that they’re responsible for; or spread the job over a few weekends and assign yourself a room, a zone or a period of time to clean that’s achievable for you. When you’ve cleaned that area, or reached that time limit, stop. You can go back to it later.
  • Manage your stress, it can increase your pain levels. If you feel yourself becoming stressed, try relaxation techniques such as meditation, breathing exercises and visualisation, and avoid caffeine, alcohol and cigarettes.
  • Pull out all of your pain management strategies. Use heat or cold packs, get a massage, go for a walk, distract yourself…use all the things you know help you manage your pain.
  • Rest when your body needs it – but not for too long. Going to bed and not being active during a flare can make your pain and fatigue worse. Continue to exercise, but at a lesser intensity than usual. Listen to your body.
  • Use aids and other gadgets when your joints are painful and swollen. This will help protect your joints, and reduce some of the pain you feel when doing everyday tasks.

Some of the suggestions listed here are easy, however others involve a bit of thought, as well as input from others. But taking the time to work out a plan that works for you will help you manage your flares better, and with less disruption to your life.

Get advice from your doctor, and others in your healthcare team. Contact our MSK Help Line on 1800 263 265 and speak with a nurse or one of our trained volunteers.


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26/May/2018

Make your life easier with aids, equipment and other gadgets

Do you find that at times you struggle with everyday tasks?

When you have a musculoskeletal condition, simple things like pulling on your shoes, opening jars, combing your hair or sitting for long periods can sometimes become difficult and painful.

The good news is there are a variety of aids, gadgets and other equipment available to help you manage. They can also help reduce stress on your muscles and joints, save energy, prevent fatigue and basically make your life easier.

There are gadgets that can help you with everything from cooking, cleaning, getting dressed, driving, gardening, using technology and working.

Some things – e.g. kitchen utensils or gardening tools with thick handles that are easier to hold– can be found in many of the stores we already shop at.

Other items need to be bought from specialty stores or pharmacies. Or you may be able to modify objects that you already own – e.g. if you have sore hands, foam tubing can be used to create an easier grip on your pens.

Because there are so many options, it’s helpful to speak with an occupational therapist (OT) to get specific information and advice.

OTs work in the public and private sectors. You can access them through public and private hospitals, community health centres, independent living centres and private practice.

As well as helping you with aids and equipment, OTs can help you learn better ways to do everyday activities to help you:

  • protect your joints
  • reduce the pain caused by doing certain activities
  • save energy.

They can also provide advice about pacing your day and activities so you can achieve a balance between activity and rest.

The important thing to keep in mind is that there are many aids and gadgets available that can make your life easier. You don’t have to struggle.

Talk with an OT today.

You can also contact our MSK Help Line on 1800 263 265 and speak with a nurse or trained volunteer for information about living well with a musculoskeletal condition. We’re here to help!




Musculoskeletal Australia (or MSK) 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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