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Mobility Action Plan: STAY ACTIVE

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shutterstock knee pain

Are your knees sore and stiff after sitting?

Do you have pain in your knees or hips walking upstairs? 

What about trouble getting up after lunging down for bowls?

Or walking with round the block?

If this sounds like you, your partner, Mum/ Dad/ Grandparents then keep reading, we have a solution. This could be Osteoarthritis (OA) of your hip or knee.

At Motus Health we understand that it can be a struggle to live with this pain every day and it can have a large impact on your day-to-day life, so our physiotherapist’s have put together some helpful information for you.

Arthritis is the single greatest cause of disability in New Zealand. Osteoarthritis accounts for half of all chronic conditions in people older than 65 years.


What is osteoarthritis?

All joints have a cartilage, which is like a cushion that protects the end of the bones. With osteoarthritis, the cartilage breaks down so it doesn’t cushion the bones properly and in severe cases the bones will grind against each other. It can happen in any joint, but mainly hips, knees, ankles or hands.


Symptoms of OA in the joint

Pain; Stiffness; Swelling, which is sometimes warm to touch; Deformity and Crepitus

There is no cure of osteoarthritis but the progression of the disease can be slowed and the pain and disability reduced. Don’t sit and wait for it to get worse! Understand it. Learn what you can do to help!


What can I do?

Self-help measures play an important part in relieving the pain and stiffness and decrease the chances of your arthritis becoming worse. These include:

  • Understanding osteoarthritis
  • Muscle strengthening and Cardiovascular Fitness
  • Pacing Activities
  • Maintaining a healthy body weight to reduce stress on your joints.
  • Medications: prescribed and supplementary medicines ie. Glucosamine, chondroitin.
  • Offloading the joint, with braces or walking aids


The Motus Health MAP Stay Active Program

We have created a twelve week program, which brings New Zealander’s like you together, to teach you how to manage your OA and get you back doing the activities you love, and it’s fully funded! That means there is no cost to you.

The program is a combination of education and physical activity. Developed and delivered by a team of experts who will work closely with you.  You will learn about the benefits of physical activity and healthy eating, pain management and the safe use of medication.


What is involved for me?

  • 12 week program of physiotherapy, physical activity and education.
  • Ongoing follow up for 12 months with regular trouble shooting and outcome measures completed.
  • Development of a tailored physical activity rehabilitation program.
  • Connection to existing community based services and exercise programs.

How do I get on the Motus Health MAP Stay Active program?

To participate you will need to speak to your GP, who can then refer you directly through to us via or on their health system. Your Motus Health physiotherapist, Rapuora Nurses or your Green Prescription Physical Advisor can also refer you into the program via the above email.

This is a pilot program, and therefore is only being run out of Motus Russley at present. If you aren’t close to Motus Russley, talk to your Motus Health Physiotherapist as they will be able to treat you.


Need more information?

If you have any questions about the program, please don’t hesitate to email us on or call Motus Russley on 03 358 4878.

Have a look at the Ministry of Health information also if you are interested.


About the author

Jane Marshall is a senior physiotherapist working at Motus Russley.  Jane is our clinical lead for the MAP Stay Active program.

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