Get down with the kids this autumn
FIVE WAYS to manage fatigue TOP STRETCH Exercises for your neck and shoulders
Have you recently…
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There is no obligation to leave Versus Arthritis a gift but, of course, we hope you choose to. Gifts in Wills form the foundations of our work – in fact they fund a third of everything we do. Together, we can help more people to feel better and live better – and look forward to a life without so many limits. All gifts, no matter what size, make a real difference.
Our experts this issue
Dr Sarah Jarvis
Sarah is a medical writer and broadcaster, and doctor to BBC’s The One Show and BBC Radio 2
Angie Jefferson
Angie is a registered dietitian who enjoys turning complex science into simple messages
Julian Worricker
Julian is a BBC TV and radio presenter, and has lived with psoriatic arthritis for many years
Professor Emma K
Stanmore
Emma is a professor in healthy ageing at the University of Manchester
Nell Mead
Nell is a physiotherapist specialising in treating patients with complex and long-term issues
Jodie Breach
Jodie is a physiotherapist with 20 years’ experience across the NHS and independent sector
Dr Craig Sheridan
Craig is a consultant in sport, exercise and musculoskeletal medicine at Pure Sports Medicine
Dr Giuseppe Aragona
Giuseppe is a renowned GP with more than 30 years of international medical experience
Dr Deborah Lee
Deborah works as a health and medical writer, with an emphasis on women’s health
Professor Emma Dures
Emma is a chartered psychologist interested in inflammatory rheumatic diseases
Joanna Hall
Joanna is a walking, fitness and wellbeing expert, and author of 14 books
Portia Page
Portia is a master instructor at Balanced Body, as well as an author and teacher
Jessica Davy
Jessica is a chiropractor and member of the British Chiropractic Association
Tracey
Tracey is a helpline adviser at Versus Arthritis, and enjoys helping answer people’s questions
Our team
Design and production: CPL One
1 Cambridge Technopark, Newmarket Road
Cambridge CB5 8PB 01223 378000, cplone.co.uk
Senior editor: Tracey Lattimore Art director: Chloe Bage inspire@versusarthritis.org
For Versus Arthritis: enquiries@versusarthritis.org 0300 790 0400
Arthritis helpline: 0800 5200 520
Registered charity nos: 207711, SC041156
Registered office: 120 Aldersgate, London, EC1A 4JQ. ©Versus Arthritis 2025
Views expressed in Inspire are not necessarily those of Versus Arthritis or Inspire (the Editor, the Editorial Advisory Board or the Executive Board). No responsibility or liability will be accepted, either for their contents or accuracy, or for any action taken as a result of anything contained in Inspire. Products, treatments and services in Inspire are not necessarily recommended by Versus Arthritis. Versus Arthritis is not equipped to test and approve products, treatments and services available to the general public. Please exercise your own judgement about whether or not the item or service advertised is likely to help you personally and, where appropriate, take professional advice from your doctor, nurse, physiotherapist or occupational therapist before buying or trying something.
Photography and illustration: Jon Byles Hardman (page 21), iStock and Getty Images
Welcome...
...to the autumn issue of Inspire, your magazine full of expert advice, tips and inspiration to help you live well with arthritis.
As the weather starts to change and the season blends gently into autumn, it’s really important to keep moving to help keep your joints supple and your pain manageable. However, we know it can be hard to find the right footwear that works for you. To give you a helping hand, on page 36 we look at what to consider when buying new trainers.
Elsewhere this issue, we focus on fatigue and how hard it can be to manage – not least when people don’t understand it. Turn to page 10 for expert advice on dealing with fatigue, and read about Lisa Broughton’s first-hand experience, with plenty of useful tips.
Our community has told us that one of the hardest things about arthritis is the impact it can have on day-to-day living, especially if you have young people in your life. On page 42, Tracy
Fayle tells us how she approaches looking after grandchildren when mobility problems strike.
Check out our health news on page 7 to learn about some important breakthroughs in arthritis research, and read about our campaigning on page 25. And there’s so much more throughout the magazine!
Please do get in touch if you have any thoughts to share about Inspire magazine –we’d love to hear from you.
Warm wishes,
Alex Gould Editor
Where to find help and support
We are always here to support you, so get in touch if you have any questions
Our helpline
Call us
Call our free* helpline on 0800 5200 520 (MondayFriday, 9am-6pm) if you need to speak to someone. Please note: the helpline is closed from noon on the last Friday of every month for training.
Email us
Drop us an email at helpline@versusarthritis.org
Write to us
Helpline, Versus Arthritis, Copeman House, St Mary’s Court, St Mary’s Gate, Chesterfield S41 7TD
Chat online
You can also chat to the helpline team and other people with arthritis, through our online community. Visit community.versusarthritis.org
What do we do?
You don’t need to face arthritis alone. Our advisers aim to bring all of the information and advice about arthritis into one place to provide tailored support for you.
We can help with more than 200 conditions, including osteoarthritis, rheumatoid arthritis, fibromyalgia, psoriatic arthritis and gout.
We aim to bring you the most up-to-date evidencebased information and developments on arthritis and rheumatology, based on the latest research and medical information.
Please note that our advisers aren’t medically trained and aren’t able to offer you individual medical advice. The service we provide is confidential – for more information, please read our Helpline Confidentiality Statement at versusarthritis.org
*Calls to our 0800 number are free when calling from within the UK, but charges will apply when calling from abroad. For more information, please contact your network provider.
OVER TO YOU
Here's your chance to have your say
Canine concerns
I came across your article about pet ownership when you have arthritis (Inspire, Spring 2025), and wanted to say how pleased I was to see this topic being covered. Including pets in the conversation around living with arthritis is a thoughtful idea, and I’m sure many readers found it helpful. However, I was concerned by some of the advice around exercising dogs. Suggested activities such as throwing a ball and encouraging dogs to run up stairs are known to contribute to the development of arthritis in dogs. This could be especially distressing for people managing arthritis themselves, as they are likely to be particularly motivated to protect their pets from similar joint issues. I am certain you don’t want to contribute to the development of arthritis in their dogs.
Rhiannon, via email
Read all about it
My 20-year-old grandson has recently been diagnosed with ankylosing spondylitis (AS), and I was wondering if you could cover this in your magazine? I have subscribed to it in the hope I can engage him in some forums, so he can learn about his diagnosis. My husband was diagnosed when he was 18 – which was 46 years ago – so I want my grandson to know that things are very different now, and it can be managed well. Thanking you in anticipation. Sue, via email
Top drawer
I thought your readers may like to read about something I have found very helpful. I have had the draw in the kitchen unit next to my cooker converted into a worktop so that I can pull it out and use it to prepare meals on. I also use it to serve food while sitting on my high stool. I am unable to stand for more than a couple of minutes, so I find this most useful. I would also like to say how helpful I find Inspire magazine. When you are never free from pain, it’s good to know you are not on your own. Thank you.
Gill, via email
Inspire says: Thanks, this is something of which dog owners need to be aware. Find out more at caninearthritis.co.uk
Inspire says: Thanks for your letter, Sue. You’ll be pleased to know we have included a feature all about AS on page 14
Get in touch!
Send your tips and letters to Inspire magazine, 1 Cambridge Technopark, Newmarket Road, Cambridge CB5 8PB, or email inspire@ versusarthritis.org
Health update
Our round-up of research, news and tips
Easy dressing
As the weather starts to turn, it’s time to reach for your autumn wardrobe. Yet stiff and painful joints caused by arthritis can make getting dressed each day an unpleasant challenge. While there are a number of companies that produce adaptive clothing, these often come at a premium price.
At the start of this year, Primark launched a new adaptive line of clothing at a reasonable price, which includes a trench coat with magnetic fastenings and zips on the sleeve for greater range of movement. There was also a stylish, black-wrap dress with similar accessibility features.
The right item of clothing for you doesn’t have to be specially designed. For example, layering up for warmth with lighter cardigans rather than heavy-knit sweaters can reduce the weight on your joints. Choosing elastic waistbands on trousers can help on days when your hands are impacted by pain and inflammation. Raglan sleeves (those with a diagonal seam from the underarm to the neckline) are easier to get arms in without too much twisting and stretching, and so are bras that clasp at the front.
Hope for targeted treatments
Researchers led by Liye Chen at the University of Oxford have identified the “factories” producing a molecule that drives inflammation in spondylarthritis, paving the way for new treatments for this disease. A molecule known as interleukin-17 (IL-17) has been shown to drive joint inflammation in spondylarthritis. Using state-of-the-art technology, Dr Chen identified the cellular factories that are the main source of IL-17 in the joint. These findings mean that researchers can now develop targeted treatments that will shut down these factories, hopefully leading to long-term control of inflammation.
Predicting drug success
Researchers at University College London and Great Ormond Street Hospital for Children have identified genes that can help to predict those children with juvenile idiopathic arthritis (JIA) who will respond well to treatment.
JIA is a common type of arthritis in children under 16, causing joint pain, swelling and stiffness.
There are lots of treatment options for young people with juvenile arthritis, but not all young people will respond to each one. This includes a commonly used drug called methotrexate. Researchers wanted to find out if our genes might be able to tell us if we are more likely to respond well to a medication.
Specifically, the researchers looked at genes that are part of the interferon pathway. This pathway is important in controlling our immune system. They found that children with more active genes were more likely to respond well to methotrexate. Those with lower gene activity didn’t respond as well.
The researchers hope these findings will help doctors to choose the best treatment for each child more quickly and accurately. This could mean children get the right treatment faster, avoid side effects and stay healthier.
The research was supported by various organisations, including the Medical Research Council, Versus Arthritis, and GOSH Children’s Charity.
Clinical trial for psoriatic arthritis
NHS Forth Valley has started a clinical trial at Forth Valley Royal Hospital, offering patients access to a new treatment for psoriatic arthritis.
Psoriatic arthritis affects approximately one in four people with psoriasis, causing joint swelling, stiffness and pain. Typically, skin issues precede joint symptoms, but they can also occur simultaneously or develop later. The condition arises when the immune system mistakenly attacks healthy tissue, though the exact cause remains unclear.
Led by Dr Hanna Johnsson, NHS Forth Valley consultant rheumatologist, the study aims to evaluate the safety and effectiveness of a new drug designed to reduce joint pain and swelling, and improve disease management in patients with active psoriatic arthritis.
‘This is an exciting opportunity to explore a potential new treatment for people living with psoriatic arthritis,’ says Dr Johnsson. The Rheumatology Team at NHS Forth Valley is currently recruiting eligible patients for the trial –find out more at bepartofresearch.nihr.ac.uk
WAYS TO MANAGE fatigue 5
BY GEORGINA WINTERSGILL
Extreme physical and mental tiredness is a common symptom for people with arthritis, especially those with inflammatory conditions such as rheumatoid arthritis. Read on for ideas on reducing the impact of fatigue on your life
Wiped out? You’re not alone. Fatigue is the second most common factor – after pain – impacting the lives of people with arthritis and musculoskeletal conditions, according to a 2024 survey by Versus Arthritis. More than a quarter of respondents (28%) said it had a significant impact on their lives and a further 68% said it had some impact.
So how is fatigue different from ordinary tiredness?
Professor Emma Dures, a chartered psychologist at the University of the West of England, says: ‘Fatigue is a kind of exhaustion that is qualitatively different from the kind people experienced pre-diagnosis, when they didn’t have the condition. It can come out of nowhere;
1Get active
It may be the last thing you want to do when you’re exhausted, but exercise can actually improve fatigue. Getting support is also proven to be helpful. A study funded by Versus Arthritis supported people with inflammatory rheumatic diseases to incorporate physical activity into their lives, via a series of telephone support sessions with healthcare professionals. Fatigue levels improved significantly and benefits were maintained six months after the sessions ended.
it’s not easily attributed to something you’ve just done.’
Fatigue is also not just a physical symptom, but can have a cognitive component, as Professor Dures explains: ‘People may be unable to think clearly, concentrate or keep track of things. Some people feel it impacts them emotionally as well.’
Professor Dures is leading a review (funded by Versus Arthritis and The Kennedy Trust) of the research on fatigue experienced by people with rheumatic and related musculoskeletal conditions. One of the things the review is aiming to do is identify gaps in available support.
She says: ‘Fatigue can be devastating; it can impact all areas of people’s lives in the way pain can, but it can feel harder to manage. It can be a
very hard thing for people to communicate and for others to understand.
‘We used to think there was a very strong association between fatigue and disease activity. There is some association, but you can have low disease activity and still experience fatigue.’
Part of the difficulty in treating fatigue is that there isn’t a single cause. ‘There will be a whole range of factors and they will all be interacting,’ says Professor Dures. ‘You could almost say that each person has their own model of what drives and sustains their fatigue.’
This review is the first step towards being able to carry out the right research to push back against fatigue. Read on for five ideas that might help with fatigue.
2Try talking therapies
The same study found that when a group of people with inflammatory rheumatic diseases received talking therapies, delivered over the phone by healthcare professionals, their levels of fatigue improved significantly. You can access talking therapies for free on the NHS, by referring yourself (see or via your GP.
‘I make an appointment with myself once a week’
Lisa Broughton, 55, was diagnosed with rheumatoid arthritis 10 years ago. Here she describes the fatigue and shares what she finds helpful
‘It feels like wading through treacle or trying to plait fog. It’s hitting a brick wall, having no energy to tackle what you need to do. At times I’ve sat and cried because I had nothing left.
’I work full time, and have two teenage kids and a dog. I have to prioritise what has to be done over what I’d like to do.
‘I started doing 10,000 steps a day
in January and did it for the whole month, often with friends. I absolutely loved it. It helped with the fatigue and gave me a boost mentally. I need to get back to that.
‘Another thing that helps is making an appointment with myself once a week. I put on fairy lights and nice music, lie on my bed on an acupressure mat and have a nap. The following day I feel so much better.’
Sleep more
SOUNDLY
Keep a diary
Keeping a diary can help identify causes of fatigue. Professor Dures says: ‘We look at whether people would describe their activity patterns as “boom and bust” or low engagement. The first group may look at how they can pull back, pace and prioritise. The other group may look at re-engagement, with more pattern and routine.’ As well as energy levels and activities, you could record your mood, symptoms, medication, diet and sleep patterns.
Think about the quality of your sleep, as well as the quantity. It can be harder to sleep well when you have arthritis, as certain medication can affect sleep, while pain makes sleep harder to maintain. The Sleep Charity recommends making sure your bedroom is cool, dark and quiet; getting up and going to bed at about the same time every day; exercising, but not within two hours of bedtime; and reducing use of electronic devices before bed. 3
See your doctor
Talk to your doctor – they may be able to make helpful suggestions and should check whether another condition could be responsible. For example, anaemia and thyroid dysfunction can cause fatigue, and are more common in people with RA. Lack of vitamin D could also be a culprit – vitamin D deficiency is common in people with arthritis. If you feel that you are not being listened to, ask for a second opinion.
RECOGNISE the signs
Back
pain,
stiffness, fatigue...
how much do you know about axial spondyloarthritis?
BY LOUISE PARFITT
Around 60,000 UK adults have a confirmed diagnosis of axial spondyloarthritis (axial SpA) –inflammatory arthritis mainly affecting the back, of which ankylosing spondylitis (AS) is one type.
Axial SpA often begins in early adulthood and is characterised by back pain and stiffness. ‘Symptoms often start gradually, with lowerback pain that improves with movement but worsens during rest,’ explains Dr Giuseppe Aragona, GP. ‘You might also experience discomfort in other joints, and fatigue.’
Many people find they can manage their symptoms through medication and exercise. Surgery is not often needed, but can be used to repair significantly damaged joints or correct severe bends in the spine.
‘Axial SpA is often treated with nonsteroidal antiinflammatories, including painkillers such as paracetamol and Ibuprofen,’ says Dr Deborah Lee, from
Dr Fox Online Pharmacy. ‘Your doctor may also prescribe disease-modifying drugs, including methotrexate and tumour necrosis factor inhibitors, such as adalimumab, infliximab or etanercept.’
Keeping active can help to ease pain and stiffness, and stretching after a hot shower or bath can help, especially in the morning. ‘Many people find that a combination of physiotherapy – to keep the spine flexible – and regular exercise is beneficial,’ says Dr Aragona.
to help build strength and flexibility (see nass.co.uk/ managing-my-as/exercise).
Work and relationships
Practices such as yoga, Pilates and tai chi can help, but remember to tell the teacher that you have axial SpA. You may find hydrotherapy beneficial because the water supports the weight of your body and the warmer temperatures help your muscles to relax, making it easier to stretch. The National Axial Spondyloarthritis Society (NASS) can help you find hydrotherapy in your area. It also runs exercise classes
Good communication is vital, at work and home. Talk to your HR department or occupational health professional to arrange a workplace assessment. You or your employer can also apply for funding under the Access to Work scheme (gov.uk/accessto-work) if you need specialist equipment or support in getting to work.
Remember to take breaks and move around while at work so you are not staying in the same position for too long.
Axial SpA can make you very tired, so it is important that you let your friends and family
know how you are feeling. Some people have concerns about starting a family because of the medication they take, or about their children inheriting axial SpA. Do talk to your doctor, because the way axial SpA runs in families is not straightforward. They will be able to help you manage your condition medically while trying for and having a baby. There is no cure for axial SpA, but, says Dr Lee, ‘with treatment, regular exercise and physiotherapy, many people continue to work and live fulfilling lives.’
For more information, see versusarthritis.org. You can also connect with our online community for peer support at community.versusarthritis.org
Caroline’s story
Caroline Brocklehurst was diagnosed with axial SpA in July 2019, after more than 10 years of back pain. She also has extra musculoskeletal manifestations of axial SpA, including pain and nausea from Crohn’s disease, which is a correlating inflammatory bowel disease, and the eye condition uveitis. In 2021, she was prescribed adalimumab, which has had a huge impact on her symptoms. Below, she shares some of the self-management practices she uses to stay on top of her symptoms and prevent flares.
•Moderate, tailored exercise and heat therapy are my go-to for pain, stiffness and fatigue support. It is important to keep moving, but not overdo it – heat mats and patches really help if I do. Using weights has improved my strength, and helps protect my muscles and joints. Walks outside are great for my physical and mental wellbeing. Gentle exercises in the morning to get my joints lubricated when they are feeling stiff or sore also helps.
•A good pillow and mattress are important to create the right support and alignment for you. This can take a lot of trial and error!
•I use acceptance commitment therapy techniques and breathing exercises as part of my stress-management strategies. I factor in things that bring me joy – such as music, dancing, a good TV series, books and spending time with loved ones.
•Communication with friends, family and colleagues goes a long way to creating understanding and gaining the right reasonable adjustments and support.
•Get guidance from trusted sources such as NASS, Access to Work and Citizens Advice around potential reasonable workplace adjustments and income-maximisation strategies.
• Finally, peer support has been crucial in my journey. The connection and understanding with others who “just get it”, and the hope, shared identity and empowerment through shared learning, are invaluable.
Research developments
Versus Arthritis is funding several research projects to improve diagnosis and treatment options for people with axial SpA. You can read more at versusarthritis.org
experts ASK THE
Got a niggling question or a worry that won’t go away? Our experts are here to help!
Email your question to inspire@versusarthritis.org
Dr Sarah Jarvis is a medical writer and broadcaster. She has been the BBC Radio 2 doctor for many years and is doctor to the BBC’s The One Show
Q I’m 31 and want to start trying for a family. But I’m on regular medication for
rheumatoid arthritis and am worried it could affect my baby.
A It’s natural to want the best for your baby. There are several medicines for rheumatoid and other types of inflammatory arthritis that you can take safely in pregnancy. However, not all are safe and it’s essential to talk to your specialist before you come off contraception. They’ll be able to help adjust your medication to control your symptoms without putting your baby at risk, and can help provide joined up care with the family planning service. Having your arthritis well controlled in pregnancy cuts the chance of pregnancy complications. While three
in five women in one study found their arthritis improved during pregnancy, almost half had a flare after they delivered. Being on regular medication cuts this risk.
It’s recommended that women take a daily folic acid supplement of 400 micrograms (mcg) from conception to three months into pregnancy. However, if you’re taking medication such as sulphasalazine you may need a higher dose – your team can advise. You should also take a vitamin D supplement of 10mcg a day from when you start trying and throughout your pregnancy, as research has shown that taking it during pregnancy can improve the bone strength of children as they grow.
The Versus Arthritis community is here for you. Our website is full of useful advice and stories about how to manage your arthritis, and you can also order free information booklets at shop.versusarthritis.org . Meet people in person at our local support groups, or chat to us online at community.versusarthritis.org or on the phone on 0800 5200 520.
Angie Jefferson is a registered dietitian who specialises in translating complex science into simple, practical messages for everyday great nutrition
Q I’ve heard that eating peppers and tomatoes will make my arthritis symptoms worse. Should I avoid them?
A Peppers and tomatoes are part of the nightshade family, which includes a wide range of plants, including potatoes, tomatoes, aubergine, peppers, and spices such as chilli, paprika and cayenne. Nightshade vegetables contain a substance called solanine, which is toxic in large amounts (2-5mg solanine per kg of body weight is the likely toxic dose) and can promote inflammation— but it’s found almost entirely in the leaves and stems of these fruits and vegetables, and not in the parts that we eat. The view that these should be avoided in arthritis is common. To my knowledge, however, no trials have been carried out that support this. These foods tend to be high in vitamins and antioxidants, so it’s best not to cut them out unnecessarily.
People are sensitive to different foods, including nightshades, whether or not they are living with arthritis. If you feel you may be reacting to these, cut them out completely for two weeks, then re-introduce them one at a time every three to four days. Keep a diary of symptoms before, during and after so you can see if you react.
Joanne Hall is a walking, fitness and wellbeing expert, and founder of The WalkActive Method
Q I am trying to be more active, but I’m worried about slipping when walking outside. Any advice?
A When we worry about falling, it can lead to reduced movement, which often worsens the problem. But there are a few things you can do at home – ideally every day – to help build your physical walking confidence. Consider balance, stability and mobility. One simple exercise that addresses all three is ball rolling –something like a tennis ball (about 6cm diameter) is a great size. Start by rolling forward and back (heel to toe), then side to side (little toe to big toe across the ball of your foot) to boost the rotational strength of your foot. Spend just a couple of minutes on this, and then add some heel raises. Hold onto a windowsill or sideboard for extra support.
Also, think about your lower core, just below your belly button. Place your palm there, and try to draw in your lower core for five counts without clenching your bottom. This strengthens the core and adds stability from your hips to your feet.
Finally, consider your walking routes. Be creative – look for paths that are gritted, rather than slick, when the weather changes.
Tracey is a helpline advisor at Versus Arthritis. She enjoys helping people and finding the answers to their questions
Q I’m concerned about the recent Government announcement on the changes to Personal Independence Payment (PIP). If they stop my money, how will I survive financially? Who can I turn to for advice?
A We recognise the planned changes to Universal Credit and PIP are causing worry for many people. The changes are not planned to take effect until November 2026, and there are many organisations that can help.
Local Citizens Advice bureaux are on hand to support you, and are updating their information on PIP and related benefits regularly. Money Helper (moneyhelper.org.uk) has a benefits calculator and lots of guidance about financial changes and support.
We won’t stop campaigning against cuts, to protect people with arthritis. You can read more about the campaign against PIP cuts in our charity news on page 25.
than notice any changes in your stability. But if you lose your balance, you may find it harder to right yourself.
‘Look out for the need to sit down to put socks on instead of standing on one foot, or needing to hold walls and furniture for support during normal activities,’ says Nell Mead, physiotherapist and author of How to Be Your Own Physio. ‘Also, watch out for avoiding activities that used to be automatic, such as stooping, crouching or kneeling. You might find yourself taking smaller, more cautious steps, or feeling less confident in crowded or uneven environments.’
Exercise matters
Exercise is one of the best ways to reduce your risk of falls in the future, according to the new NICE guidelines. And, says Versus Arthritis’s The State of Musculoskeletal Health 2024 report, regular physical activity – more than 30 minutes of moderate-intensity physical activity over the course of a week, such as walking or swimming – reduces people’s risk of falls by 76 per cent.
Exercises that reduce falls keep you steady on your feet by improving your balance, strength and mobility. They can also increase your resilience if you do fall, reducing your risk of a broken bone. A physiotherapist can recommend a structured exercise programme and show you the best way to get up if you have a fall.
Professor Emma K Stanmore, professor in healthy ageing at the University of Manchester,
Fall prevention tips
Along with regular exercise, there are several other things you could do to reduce your risk of falling over
•Fatigue from arthritis can affect your balance, so find ways to manage your fatigue to reduce its impact
•Ask your doctor or pharmacist whether any of the medicines you are taking – such as opioid painkillers or certain antidepressants– could make you feel dizzy or affect your concentration
•Have regular sight checks to make sure you don’t need to wear glasses or contact lenses to correct your vision
•Consider a walking aid when you’re in pain, to help you maintain your balance and keep as mobile as possible
•It’s OK not to rush. Take it slow and be mindful of the terrain.
has conducted many studies into falls, including in people with arthritis. ‘A twice-weekly exercise programme over 24 weeks is most effective at reducing falls,’ she says. ‘Research has found that group and home-based exercise programmes, incorporating balance and strength-training exercises, effectively reduced falls, as did tai chi. Overall, these exercise programmes reduced fractures.’
Try our Let’s Move resistance-band workout at versusarthritis.org for building strength.
Fear of falling
Many people worry about falling over, even if they haven’t already had a fall. “Fear of falling” is a common form of anxiety affecting people of all ages – with or without arthritis. According to Professor
Anyone can fall over from time to time – tripping over a loose paving stone, slipping on a wet floor or wearing impractical footwear. But if you’re falling over more regularly, there could be an underlying reason. According to new National Institute for Health and Care Excellence (NICE) guidelines on falls prevention, older people are at the highest risk of falls, but younger people with arthritis or other long-term conditions are at risk too. Fortunately, there’s lots you can do to improve your balance, even if you’ve never fallen over.
Feeling off-balance
When you walk, your muscles and joints work together to control your movements and maintain your balance. Arthritis inflammation, pain and stiffness in your hips, knees or ankles can weaken your muscles and reduce movement. This can affect your
‘I now have better balance’
Georgia Lewis, 49, a freelance journalist and writer in South London, has osteoarthritis in her ankles and knees.
‘I’ve had a few falls, including a couple that concussed me, so the risk is always at the back of my mind. But I don’t let it rule my life. Every morning, my husband and I go for a long walk – as it’s local, I know where the terrible pavements are and prefer to walk on grass in the park. I don’t wear high heels and will only
wear platform-style trainers when I’m walking on flat surfaces,as I don’t feel so secure in other shoes.
‘When we’re on holiday, I’m cautious about walking down steep steps or on rocky paths, especially if there’s no handrail. My physiotherapist has given me exercises for core strength, because of lower-back pain, and these have made a real difference. I feel stronger around my middle and now have better balance.’
BY IONA TULLOCH
‘LIVING THE BEST LIFE POSSIBLE’
Rosie Radcliffe’s approach to life turned adversity into inspiration
Rosie Radcliffe has worn many hats. She’s worked at The Times and Sunday Times, as an administrator at an estates office, and as manager of an osteopath’s surgery. In 1995, Rosie was ordained as an Anglican priest, a role in which she oversaw (in one capacity or another) births, deaths and marriages… people at their highest moments and most desperate ebbs. Prisons, hospitals and crumbling mansions – you name it, she’s been there.
‘I realised there was a choice. I could either lie in the gutter and cry, or get up and dust myself off’
Bearing in mind Rosie’s wealth of life experience, perhaps it is no surprise that her latest job is as a novelist. Her first published book –Frankie & Dot – recently hit the shelves, and another is due out later this year.
But what may come as a surprise is that this warm, energetic and positive woman lives with autoimmune conditions so debilitating that she’s been a wheelchair user for the past 10 years. ‘Thirty years ago I was hospitalised
with viral encephalitis,’ Rosie explains.
‘About a month after returning home, I still felt unwell, and I asked my GP how long recovery would take. His face changed, and it dawned on me that the process might be more complicated than I had realised.’
Rosie’s gut instinct was correct, as her illness triggered a range of autoimmune conditions.
‘With high levels of fatigue, I ached all over, but nobody seemed to believe me or was able to ascertain what was wrong,’ she says. ‘Eventually I was diagnosed with fibromyalgia – a relief at first – but was then sent on my way with just a few painkillers and little else in the way of support.’
Connect with our online community at versusarthritis.
org
A true pragmatist, Rosie set about reading and learning everything she could about the illness.
Work-life-health balance
Rosie had been a priest for 20 years when her health took a turn for the worse.
‘I went to the GP with what I thought was a bad cold but turned out to be double pneumonia,’ she remembers. ‘The GP told me
I simply couldn’t continue working with the health issues that I was experiencing. Exhausted, I agreed that I needed to step back.’
Ten years later, Rosie was diagnosed with psoriatic arthritis. ‘My toe swelled up and turned red, and as my sister had been diagnosed with psoriatic arthritis, I knew this was one of the telling signs,’ she says.
‘After blood tests and scans, rheumatology agreed.’
Rosie’s medication regime was increased from painkillers to methotrexate and was
subsequently joined by a biologic drug. Thankfully, her levels of pain and stiffness are now manageable.
‘Before the medication, I was beside myself with uncontrollable pain,’ says Rosie. ‘Now, it is bearable, and I accept it as something I must live with. There came a point when I realised there was a choice; I could either lie in the gutter and cry, or get up, dust myself off and live the best life possible.’
As well as researching psoriatic arthritis to learn about drug treatments and self-management strategies – for example, Rosie read that a low-carb diet could help reduce inflammation, so she’s looking into it – she searched for kindred spirits.
‘There’s a wonderful Facebook group of people with psoriatic arthritis,’ she relays. ‘It is a brilliant source of information and support, specifically for people who live in the UK. I recommend it to anyone with the condition and those who care for them.’
Love where you live
Lancashire born and bred, Rosie lives in the small village of Freckleton, on the Fylde coast in Lancashire. Her
love for her home turf runs strongly throughout her books, as do themes of friendship, resilience and identity. Coffee shops, cake and peoplewatching feature heavily in Frankie & Dot, just as they do in Rosie’s own life.
‘After writing and editing in the mornings, my husband and I try to visit a local coffee shop every afternoon,’ she says.
‘Along with my physical energy, my mental energy is always on a meter, but working is a welcome distraction from the pain I am in.
‘Meeting up with the regulars in the café is a source of tremendous pleasure and the greater part of my social life.
‘What I’ve learned from my experiences and those of others – and what I try to get across in my writing – is that life doesn’t run smoothly for any of us. Bad things happen to good people. It’s how we respond that defines who we are.’
Rosie’s story is a celebration of resilience, reinvention and the power of creativity. Through illness, loss and life’s unpredictability, she has found ways not only to cope, but also to grow.
With a second novel on the way, Rosie is proof that life’s richest chapters sometimes come when we least expect them.
Frankie & Dot is published by The Book Guild, and can be ordered online or from any bookshop for around £9.99.
Rosie’s top tips
•Tough times shape us into more rounded people. Living with chronic illness made me a better priest, as I was able to empathise with people’s pain in a way I couldn’t before.
•If we feel the fear and do it anyway, does that mean we are brave? I don’t know, but it certainly results in an interesting journey.
•Distraction is the best form of pain relief. Allowing yourself to become completely absorbed in an activity you enjoy leads to emotional uplift from the relentlessness of pain.
•Follow your body, pace yourself, and learn what works for your own health. A book signing is a hugely enjoyable part of my job, for example, but I must allow time to recover afterwards, which I am sure to factor into my week.
•You don’t have to face difficult situations alone. Support groups, such as the online community for psoriatic arthritis, can make all the difference, as can talking to family, friends and healthcare professionals.
Get involved
Versus Arthritis works with and for people who have any type of arthritis, and we’re here to help you stay active, independent and connected
Cut to the Bone
In March, the UK government launched a series of proposals to change our benefits system. Included in this were plans to change the eligibility for Personal Independence Payment (PIP), a benefit that helps to support people with conditions such as arthritis with the extra costs of living.
These changes could have led to 77 per cent of people with arthritis – who currently receive PIP – losing it on reassessment. That’s more than 200,000 people in our community potentially losing this vital support.
This is why we launched our Cut to the Bone campaign, calling on the UK government to rethink these proposals and work with disabled people to create a welfare system that’s there for everyone who needs support. In a show of our community’s power, almost 40,000 people joined our campaign and emailed their MPs to ask them to vote ‘no’ on the Bill.
Even though the Bill passed its second reading on 2 July, our campaigning worked. The UK government announced major climbdowns on the Bill, including scrapping the proposed changes to the PIP eligibility criteria. Instead, it has committed to reviewing PIP assessments.
Although there’s still so much more that needs to be done to protect people with arthritis, this was a win for all of you who have been campaigning tirelessly to stop cuts to PIP. Because of you, the government listened to us.
We’ll continue to unite with others across the disability sector to push for a fair and compassionate benefits system for everyone in our community – not just now, but in the future, too.
What the 10 Year Health Plan means for you
The UK government has published its 10 Year Health Plan, setting out a vision for the NHS in England over the next decade. Versus Arthritis believes the plan could bring real benefits for people with musculoskeletal (MSK) conditions, but only if it is properly delivered and funded. The plan focuses on three areas: moving care from hospitals into communities, expanding digital health tools and investing in prevention. Each of these could help people with arthritis access better support and live more independently.
Neighbourhood Health Centres are one proposal that could make a difference. They would bring services such as physiotherapy, rehabilitation and weight management closer to home. However, Versus Arthritis warns that community services are often understaffed and underfunded, which could limit their impact. We’re urging the government to make MSK the health priority it needs to be, and asking that local health leaders design neighbourhood services around the needs of people with multiple and complex conditions, such as arthritis.
Inequality gap in MSK pain
A new study has revealed that current care for musculoskeletal (MSK) conditions is failing to close a persistent gap in health outcomes between more and less deprived communities.
The research – led by Keele University and Sheffield Hallam University, and funded by the Nuffield Foundation and Versus Arthritis –followed more than 1,800 patients in North Staffordshire and Stoke-on-Trent. It found that patients in more deprived areas began with more severe pain and disability, and continued to experience worse outcomes six months later, despite receiving care.
Digital tools, such as the NHS app, may help people manage appointments and treatment more easily. We recommend that these tools be developed with input from people with arthritis to ensure they are accessible.
The plan also highlights prevention, including support for physical activity, stopping smoking services and employment. These are things that many in our community tell us are important to them living well with arthritis. These programmes could help reduce symptoms, improve the effectiveness of medications and surgery, and support people to stay active and independent. But they must be evidence-based, accessible and inclusive. Everyone living with arthritis should have equal access to these services, wherever they live.
Versus Arthritis continues to call for a dedicated MSK plan to ensure these ambitions lead to meaningful change for everyone, including people with arthritis.
One of the most concerning findings was the higher rate of opioid prescriptions in deprived communities: 30 per cent compared with 19 per cent in more affluent areas. Previous research highlighted the limited effectiveness of opioids for MSK conditions and their potential harms.
The study highlights the need for more responsive and equitable healthcare that recognises the complex challenges faced by people in disadvantaged areas. It also calls for a broader approach that considers the social and economic conditions that shape people’s health and access to care.
Write in and win!
We’ve got a Dairy Diary Set 2026 and Just One Pan or Pot cookbook to give away to one lucky reader!
The Dairy Diary 2026 is your go-to companion for planning and organising your everyday life, alongside mouthwatering recipes you’ll want to try. The pocket diary is week-to-view and has an attachable pen, with a small notebook to keep you organised on the go. To complete the prize, Just One Pan or Pot is a fabulous new cookbook to treasure and share, showcasing straightforward recipes for fuss-free cooking in one dish. To be in with a chance of winning, send your name and address to Inspire Dairy Competition, CPL One, 1 Cambridge Technopark, Newmarket Road, Cambridge CB5 8PE, or email us at inspire@versusarthritis.org with the subject line ‘Dairy competition’. The closing date is 22 October. Good luck!
In safe hands
The NHS gets its share of knocks, but it has always been there for me, says Julian Worricker
It’s getting on for 25 years since I was first diagnosed with psoriatic arthritis… a milestone that dawned on me when I went for my most recent check-up with my NHS consultant.
These days, a conversation about my condition feels pretty routine; I gauge my pain levels on a scale of one to five, joints are pushed and probed, blood tests assessed, and the verdict (thankfully) is to carry on as we are. When the drugs are working and the condition is officially ‘in remission’, why change anything? But it wasn’t always so straightforward.
I can remember early days when the levels of discomfort were much greater and when – as a man who hadn’t yet hit 40 – I was seriously anxious about what lay ahead.
It was hard to comprehend why certain fingers were reddening and doubling in size, or why a simple turn of the wrist could be quite so painful. How could I be sure that other joints – most obviously knees and feet –weren’t going to be next?
During that early period of uncertainty, the NHS really came up trumps, and it’s continued to do so ever since. The questions I posed – and you won’t be surprised to hear that, as a journalist, I had plenty – were always
Julian Worricker is a BBC TV and radio presenter and journalist. He has psoriatic arthritis
answered. Even if I became privately impatient that the early drug treatment didn’t seem to be making much difference, I understood the narrative from doctors and nurses, and the fact that they always had something else they could try.
Urgent help
Thankfully, I have rarely had to call upon the NHS for urgent help, but, on one occasion, I did. It was a test of whether the steady treatment of a chronic condition could be transformed into something much more reactive if the need arose –and it turned out it could.
I had very painful carpal tunnel syndrome in my wrists, which splints were helping, but not as much as I had hoped. I contacted the hospital and, within hours,
I had a prescription for a short course of steroids, which really did the job.
The big moment for me over these 25 years came when my consultant first mentioned anti-TNF drugs. He explained how he could justify them on cost grounds –he had tried everything else over the required period, so now it was permissible to prescribe something more expensive, but possibly also more effective. Was I OK to inject myself, I remember him asking, and I said yes… as long as it works. And it has.
Those drugs explain how I can sit here now with my arthritis in remission, and they are a key part of my story of how the NHS has helped me throughout.
At a time when the service is under enormous pressure, and some people are quick to highlight its shortcomings, I was keen to give it a quiet round of applause. Even during the Covid pandemic, when there were those early worries that my treatment made me more vulnerable to the virus, some vital –and welcome – perspective came my way.
I hope I’m not the only person who – despite the challenges that arthritis undoubtedly raises – feels they are in safe hands during the journey.
BY ANGIE JEFFERSON, REGISTERED DIETITIAN
MAKE THE SWAP
We all know that a Mediterranean diet is linked to health benefits, but where can you find it in other cuisines?
The Mediterranean diet has been linked to better health since the 1970s. When first coined, olive oil was medicinal, citrus fruits were seasonal, and pasta exotic. Times have changed, and this year the Italian Society of Human Nutrition published an updated Mediterranean Diet Pyramid based on changing eating habits.
So what is the Mediterranean diet? In brief, there are three categories of food: daily, weekly and seldom.
Daily foods
Daily foods include fruits, vegetables, extra virgin olive oil,
wholegrain cereal foods (bread, pasta, rice), nuts and seeds, plus milk and yoghurt.
Weekly foods
Over the course of a week, include a variety of protein, such as pulses (beans, peas and lentils) and fish, especially oily fish – as an island nation, our fish consumption is low! Add in fresh cheese, such as mozzarella, feta or paneer, accompanied by some chicken and eggs. Eat lean, red meat occasionally.
Seldom foods
‘Seldom’ foods include processed meats, sweets,
sugary beverages, biscuits and some snacks. When it comes to sugar, salt and alcohol, the less the better.
All of these foods can be found in other cuisines around the world, so just because we call it a Mediterranean diet, it’s not limited to that particular cuisine.
The Mediterranean diet also has an emphasis on fresh, unprocessed foods, reducing food waste, staying hydrated and taking regular physical exercise.
Read on for my top tips on following these guidelines if you have a different style of eating and cooking.
1This can be expensive, so an alternative could be homegrown rapeseed, which is also high in monounsaturated fats. Look on the labels of regular ‘vegetable oil’ and you’ll often find it’s 100 per cent rapeseed oil, so this can be a healthier, cheaper option for general cooking. It’s also better for frying than olive oil, thanks to its higher smoke point. Save the more expensive cold-pressed rapeseed or extra virgin olive oil for drizzling over salads or bread.
colourful fruits and vegetables
Mediterranean diets, much like Asian cuisines, are colourful, with warm red and orange hues from tomatoes, peppers, peaches, apricots and oranges; greens from broccoli and leafy vegetables; purples from aubergine and red onions, and the yellow of lemons. We have plenty of colourful, seasonal options in the UK – a stir-fry is a perfect example of a dish that you can load up with veggies. Try to add at least one – and ideally two – servings of a fruit or vegetable into every meal, including breakfast.
week. Cheap sources of protein and fibre, these can be used in curries, added to soups, salads (such as chickpeas and white beans) or used to replace half the meat in bolognese, chilli, casseroles or pies. These are naturally part of many cuisines commonly eaten in the UK – think French cassoulet, the varied dhals of Central Asia, Caribbean rice and peas, South American black or refined beans, or East Asian edamame beans and tofu. And, yes, the humble British baked bean is absolutely welcome on this list!
Swap out processed meats
These tend to be high in salt, saturated fats and preservatives – and the Brits are big consumers of ham, bacon and sausages. If you are a habitual BLT or ham and cheese sandwich eater, ring the changes with chicken or tuna, or hummus or peanut butter if you want to go vegetarian. Cutting down on processed meat is also a great opportunity to boost your oily fish intake, so get creative and try sardines on toast, grilled fish-finger sandwiches (choose salmon or the omega-3 rich ones if you can), salmon or trout flaked with sweet chilli and salad, or whip up some easy mackerel pate.
Keep alcohol intake low
We may be tempted to associate Mediterranean diets with red wine, but the latest guidance is ‘the less alcohol the better’ because of its links with cancers. The advice is to consume alcohol consciously and preferably with a meal.
Mediterranean eating values
CONVIVIALITY
around food
This is easy to lose in our rushed society. Try to make time to sit down and share meals with family and friends, taking the time to slow down and enjoy the foods that you are eating.
Simple swaps
•Top yoghurt or cereal with seasonal berry fruits for a healthy breakfast – frozen are just as good as fresh and last longer
•Add a bowl of salad to lunch – leaves, tomatoes, grated carrot, diced peppers and a couple spoons of chickpeas or cooked peas
•Swap biscuits for a small handful of unsalted nuts and dried fruits
•Season potatoes with a mix of dried parsley, garlic powder and paprika (or any mix of your choice) to use less salt
•Just before serving pasta, stir through a large handful of spinach leaves (roughly chop if large, or leave baby leaves whole).
Spinach instantly wilts and a huge pile will quickly become small
Supper sorted
Make dinner in a matter of minutes with these quick and easy recipes
Recipes from Pasta Pronto by Matteo Zielonka (Quadrille, £28)
Spaghetti with prawns, chilli and garlic
Serves 4
Ingredients
360g dried spaghetti
60ml/4 tbsp olive oil
3 garlic cloves, finely chopped
1 whole chilli, deseeded and diced
450-500g peeled prawns, cut into smaller pieces
50ml/3 tbsp white wine
Zest and juice of 1 lemon
150g spinach, washed and chopped
Method
1 Warm the olive oil in a large saucepan over a medium heat, then add the garlic and chilli and fry for 2 minutes until fragrant and just beginning to colour.
2 Add the prawns, stir well and cook for 3-4 minutes. Add the wine and reduce for 2-3 minutes.
3 Add the lemon zest and juice,
Good to know
Prawns are a great source of protein and omega-3s, which support heart health, while spinach boasts vitamin K and is a source of bone-friendly magnesium, calcium and phosphorus
along with the spinach, then cover with a lid for a minute or two. Take off the heat while you cook the pasta.
4 Drain the spaghetti, reserving a ladleful of the cooking water. Transfer the pasta to the sauce and toss together, adding some of the pasta cooking water if you need to loosen the sauce a little. Season to taste with sea salt and freshly ground black pepper. Serve straight away.
Orzo salad
Serves 4
Ingredients
280g orzo or other short, dried pasta
200g cavolo nero
30ml/2 tbsp olive oil
1 medium leek, quartered lengthways and sliced
4 garlic cloves, thinly sliced
8 anchovy fillets
2 tbsp capers
½ tsp chilli flakes
500g jar of cannellini beans, drained
Zest and juice of 1 lemon
1 bunch of parsley (about 25g), finely chopped
Method
1 First, prepare the cavolo nero by stripping away the stalks, which you can then discard. Chop the leaves as you like – I prefer to cut them up quite finely – then set aside.
2 Heat the olive oil in a large saucepan, add the leek and garlic and fry on a medium heat for 5 minutes until the vegetables soften. Mix in the anchovies, capers and chilli flakes, and cook until the anchovies fully dissolve in the oil. The kitchen will be filled with the beautiful rich fragrance of the fish.
3 Add the cavolo nero leaves, stir everything together and cook for a further 4-5 minutes until the leaves have softened. Remove from the heat, add the cannellini beans, lemon zest and juice, and toss together well. Transfer to a large serving bowl and set to one side.
4 Bring a large pan of water to the boil before adding salt, then cook the orzo until al dente, following the cooking time suggested on the packet.
5 Drain the pasta, add it to the bean mixture and scatter over the parsley. Mix together, then season to taste with sea salt and freshly ground black pepper.
Top tip
Use a jar of beans, rather than canned, as they have a better texture and a fuller flavour
Shaved courgettes with basil and mint
Serves 4
Ingredients
300-350g courgettes
45ml/3 tbsp olive oil
2 garlic cloves, finely chopped
Zest of 1 lemon
Handful of basil leaves, torn
Handful of mint leaves, shredded
Sea salt
Method
1 Prepare the courgettes by first topping and tailing them, then slicing them along their length with a vegetable peeler. This will give you long, slim ribbons that will cook very quickly.
2 Heat the olive oil in a large saucepan over a medium heat, add the garlic and fry for 1 minute until fragrant. Add the courgettes, sprinkle over some sea salt flakes and cook for 4-5 minutes, stirring from time to time. The courgettes are ready when they are soft but still retain some bite.
3 Scatter over the lemon zest, basil and mint leaves and mix once again.
4 Transfer to a warmed serving bowl and place in the centre of the table.
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THE SHOPPING EDIT
Things to make you feel better, brighter, and live easier
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3 things to look for WHEN CHOOSING NEW TRAINERS
Walking is accessible and completely free, but does your footwear measure up? We asked the experts how to choose the perfect trainers to take walking in your stride
BY HOLLY TREACY-WEST
Whether you’re starting a new exercise routine this autumn or simply want more comfort and support day to day, finding the right trainers or orthopaedic shoes can be confusing. With so many styles and features out there, it’s easy to feel overwhelmed. To help cut through the noise, we asked Jodie Breach, national
physiotherapy lead at Nuffield Health, what really matters when looking for your perfect fit.
1Comfort comes first Funnily enough, when it comes to choosing the right trainer, there’s no one size fits all. ‘There’s a lot of advice out there and, honestly, it can get a bit complicated,’ says Breach. ‘Many manufacturers
claim their shoes can prevent injury, with features such as pronation control, extra cushioning, or barefoot designs, but the evidence for this is limited.’
A review in the British Journal of Sports Medicine found little support for the idea that pronation or impact forces are major injury risks. Instead, Breach explains, comfort is the key factor. ‘Shoes that feel more comfortable to the individual are linked with fewer injuries,’ she adds.
Many other features, such as the amount of arch support or cushioning, come down to personal preference. ‘The best way to know if a shoe is right for you is to try it,’ Breach says. ‘Most specialist sports shops have a treadmill, so don’t be afraid to walk around and get a proper feel for the shoe before you buy.’
If you have problems tying shoe laces, look
Best for: easy on
With a striking low-profile silhouette, cushioned interior, and side zip that opens the length and width of the shoe so you can get it on and off easily, these lightweight trainers are great if you find it difficult to tie laces.
for trainers with Velcro fastening instead.
2
Think about your needs
Trainers should work with your body, especially if you’re managing a specific condition, such Voyage navy & peach, £87.60, friendlyshoes.co.uk
as arthritis or joint pain. While comfort is still the priority, Breach sometimes recommends particular features to help people find a better fit.
‘A common issue is pain in the big toe, often linked to osteoarthritis,’ she explains. ‘In this case, I’d suggest a shoe with a larger toe spring – that’s the upward curve at the front of the sole. It helps take the load off the big toe and reduces the need to bend it as you walk.’
If you experience a sharp, pebble-like feeling between your toes, it might be Morton’s neuroma, a condition where a nerve becomes thickened and irritated.
Skechers
Slip-ins: Contour
Foam Cozy Fit, £80 skechers.co.uk
‘Look for a shoe with a wider toe box and extra cushioning in the sole,’ Breach advises. ‘That gives your toes more room to spread and eases pressure on the nerve.’
Best for: hands-free dressing
If you want ease and comfort, Skechers Slip-ins: Contour Foam Cozy Fit could be just the ticket. With a soft, quilted upper and tied-off stretch laces, the shoe hugs your feet and avoids you having to
If achilles pain is your problem, go for a trainer with a greater heel drop: that’s the difference in sole thickness between the heel and the front.
‘A greater drop reduces the load on the Achilles, making each step more comfortable,’ Breach says.
midsole absorbs impact and bounces back with every step.
3Know when it’s time to replace them Trainers should be replaced roughly every 300500 miles, which is around one to two years for everyday wear.
‘Check for flattened tread, uneven wear or worn-out fabric,’ Breach says. ‘Over time, the cushioning in the sole can compress and lose its shock absorbency; you might notice your shoes feel less supportive.’
One tip to help your trainers last longer is to rotate between two pairs. ‘This gives the foam in the sole time to recover between wears,’ Breach explains.
STRETCH IT OUT
Neck and shoulder pain can cause daily discomfort. Here are some easy exercises to help relieve that strain
BY EVE BOGGENPOEL
Whether it’s working at a desk, enjoying a good book or knitting in front of Netflix, many of us are sitting more than ever before. But for people with arthritis, spending long hours in the same position – especially with poor posture – can add strain to already sensitive joints, particularly in the neck and shoulders.
The average adult head weighs around 5kg and, if it’s not properly supported, that weight can pull us into a hunched position. ‘Sitting like this for prolonged periods
shortens the muscles at the front of the body and overstretches those at the back, including the deep neck flexors and shoulder stabilisers,’ says physical therapist Lara Heimann, creator of the LYT Method (lytyoga.com).
And it doesn’t stop there –these imbalances can worsen existing joint issues. ‘When posture becomes stagnant, your neck joints (aka your cervical spine) are compressed and further muscle imbalances develop, placing extra stress on the upper back and neck,’ Heimann explains.
Rounded shoulders can also affect the position of your collarbone, reducing support for the chest muscles and adding to the tension in your upper body.
The good news? Gentle, targeted exercises can help ease tension, support better alignment and reduce the risk of further discomfort. Read on for three simple, arthritisfriendly moves from Sahra Esmonde-White, co-founder of the Essentrics workout programme (essentrics. com), to help keep your neck and shoulders feeling more comfortable and supported.
Ceiling reaches Why it works: Rebalances muscles, realigns the spine and decompresses vertebrae by stretching and strengthening your back muscles.
• Start in an open stance with your feet apart. Raise one arm to the ceiling, and count to three while trying to pull it higher.
• Contract the shoulder muscles and count to three, holding the contraction as tightly as you can, then completely relax them.
• When your shoulder muscles are fully relaxed, count to three while reaching higher towards the ceiling; feel the shoulder joint open up as it relaxes.
• Keeping your arm above your head, repeat the contractrelax-reach sequence three times.
• Change arms and repeat on the other side.
Seated neck-tension relief stretches
If your shoulders are tense, take deep breaths to help you release the tension on the outbreath. Give them time to release before continuing the rotation.
Slow shoulder rotations
Why it works: Slowly working through the four directions of movement, you will release any locked tension in your shoulders, neck and upper back.
• Stand with feet wider than your hips. Keep your arms relaxed and hanging at your sides.
• Pull both shoulders in front of you as far as possible, then slowly lift them as high as possible, moving smoothly throughout the move.
• Slowly drop your shoulders backwards, imagining you are putting your shoulder blades into your back pockets.
• Take your time to slowly rotate through your entire range of motion.
• Repeat four to six times in each direction (forward and back).
Why it works: These moves take the tension out of the neck and begin a chain reaction of release throughout the body. With each head movement, inhale before moving and exhale as you arrive.
• Sit on a mat or chair with your back straight. Breathe deeply; inhale and exhale five times.
• Tip your head forward and stay there as you consciously release any tension in your neck. Feel your neck and shoulders relaxing.
• Turn your head left and then right; each time, consciously release any tension in your neck.
• Carefully extend your neck toward the ceiling, making sure that your muscles are actually holding your head and that it is not dropping backward into your cervical (neck) spine.
When turning your head to the left or right, make sure your chin is not poking forward or lifting upward. Repeat the move as often as feels good and whenever you feel tension accumulating.
See our free Let’s Move stretching exercises at versusarthritis.org
BY CLAIRE MUNNINGS
KEEPING UP with the kids
Keen to build strong connections with the youngsters in your life? Arthritis doesn’t have to stop you
If you’ve got young children in your life – whether that’s grandchildren, nephews and nieces, your own kids or even great-grandchildren – you’ll know how much joy they can bring. Bouncy, bright and full of energy, little ones can help us to feel younger in spirit, and countless studies have highlighted the benefits that intergenerational relationships can have for both seniors and youngsters.
But all that youthful vigour can mean it’s sometimes challenging to keep up and enjoy time with them, especially when you’re in pain or less mobile.
‘Many of my patients tell me their biggest worry isn’t just the pain itself – it’s the impact it has on their ability to support their children with childcare, chase after toddlers, or sit down comfortably to play,’ says Dr Craig Sheridan, a consultant in sport, exercise and musculoskeletal medicine
at Pure Sports Medicine.
‘However, the reality is that arthritis doesn’t have to mean giving up the moments that matter. With a few practical changes, it’s possible to stay involved, keep moving and continue to build strong connections.’
Here are some easy ways to do just that.
Opt for gentle activities
‘Find ways to bring activities up to your level’
‘It’s a common misconception that activity will “wear out” joints with arthritis,’ says Dr Sheridan. ‘In fact, quite the opposite is true. Prolonged inactivity contributes to muscle weakness and joint stiffness, while regular, gentle movement helps to improve pain, strength and mobility. In this way, low-impact activities – such as scavenger hunts or balloon tennis – can help you to stay active without overdoing it.’
If the children are competent swimmers, Dr Sheridan also recommends a trip to the pool together. ‘The buoyancy of the water reduces joint loading, while the cool temperature and hydrostatic pressure can ease swelling and discomfort,’ he adds.
Pace yourself
It can be tempting to go all guns blazing when you’re spending time with youngsters, especially if you’re having a good day. But, as chiropractor Jessica Davy says, it’s a good idea to pace yourself.
‘You don’t need to be on the go all day to make lasting memories, and pacing helps to break up activities with planned rest breaks to allow you to stop before pain flares,’ she says.
For example, if you’re arranging a park trip with little ones, consider going there for a couple of hours instead of the whole day, and then planning a quieter activity, such as a board game, on your return.
Bring play to your level
Kids love spreading out their toys on the floor and taking over the carpet, but kneeling for long periods can often be painful if you have arthritis.
‘Find ways to bring activities up to your level, whether it’s playing at the table, setting up Lego on a low coffee table, or doing crafts at the kitchen counter,’ advises Davy. ‘Most children are flexible and they will adapt to you, especially if it means more time together. It’s a simple way to protect your joints while still being present and engaged.’
Dr Sheridan adds that if you do need to kneel –perhaps to tie shoelaces or pick up toys – do so gently. ‘Rest one knee on a cushion and keep the hip and knee at roughly 90 degrees,’ he says. ‘Small adjustments like these can make a big difference in reducing joint load and maintaining comfort.’
Thoughtful strategies
It’s wise to consider ways you can reduce the chance of increased pain when you see your grandchildren or have a family day out. Try to plan your diary and schedule arrangements with youngsters around quieter times if possible. You could also think about using additional pain relief on busy days, says Dr Sheridan.
‘If you know a particularly active day is coming –whether it’s a family outing or an afternoon of babysitting –taking simple pain relief such as
paracetamol or an antiinflammatory (if suitable) can be a safe and effective way to stay mobile,’ he says.
‘Many people worry this will “mask” pain and lead to further injury, but in arthritis, using painkillers appropriately can help to maintain quality of life. Needless to say, it’s important to speak to your doctor or pharmacist – especially if you’re on regular medications or have other health conditions –to ensure any pain relief is suitable for you.’
As with everything, understanding your own body is key when trying to enjoy time with the youngsters in your life. ‘Ultimately, it’s about staying involved in a way that suits your body,’ concludes Dr Sheridan. ‘With a few thoughtful strategies, you can continue to spend meaningful, active time with your loved ones, while protecting your joints and managing pain effectively.’
‘Planning ahead is key’
Tracy Fayle, from Essex, has rheumatoid arthritis and osteoarthritis. Having plans in place and working as a team with her husband, Gary, helps to ensure she can have lots of fun with her three grandchildren.
‘Our grandchildren are a joy to us,’ she says. ‘However, living with both rheumatoid arthritis and osteoarthritis can be challenging at times, especially when it comes to participating in their lives.
‘I have found planning ahead is key to make life easier for me. We have the oldest two here for tea every week and Gary and I always pick them up from school together and get dinner and any activities ready ahead of time.
‘Both Max (7) and Poppy (5) like cooking – particularly fairy cakes – so we can do most of this sitting at our kitchen table, which is better for my joints. Poppy loves doing jigsaws and colouring, which we can also do sitting at the table. Max likes playing with Lego, so he does that with Gary on the floor.
‘All my grandchildren enjoy having a story read to them, so I love snuggling up on the sofa with them. This gives us all a rest! And when they’ve gone home, I put my feet up and take it easy.’
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