Self-help for MSK Services
This page lists the resources available for patients using our Coastal Sussex Integrated MSK Service (CSIMS).
It's important to know that a large number of muscle and joint problems do improve with time and can be effectively managed by following appropriate advice and guidance.
We have drawn together a range of helpful resources. These include suggestions for managing muscle and joint problems, exercises that you can do in the comfort of your own home, and information about local and national support services.
MSK conditions
Elbow
Wrist
Foot and ankle
Exercise
Exercise, particularly strengthening exercise, is the best medicine for most aches and pains. Exercise can be anything that challenges your muscles and does not need to mean going to the gym or the swimming pool, as not everyone enjoys these things.
It is often difficult to know where to start when it comes to exercise. We have collected a number of resources below to help you get active.
The importance of fitness – video on how fitness can help
The Cuppa Routine – a video series of exercises you can do in the time it takes the kettle to boil – please be aware this video may have adverts before or during its runtime
Improve Your Balance in Five Minutes – an exercise video to help improve your balance in just five minutes
NHS Fitness Studio – NHS Live Well Fitness Studio has a range of fitness and activity support information and videos.
Age UK - here you will find general advice, where to start, and how to become more active as well as links to local groups
Arthritis Foundation Walk With Ease - The Walk With Ease program is offered as a self-guided course or in a community setting. Choose the format that suits you best.
CSP Love Activity, Hate Exercise – The Chartered Society of Physiotherapist's campaign offers help with being active with a long-term condition, getting started with exercise, and advice on getting inspired.
Couch to 5K – Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too.
COVID-19 recovery
Dedicated NHS website 'Your Covid Recovery' to help provide support and guidance to you during your recovery from COVID-19.
Frequently asked questions
How can I help myself?
Muscle and joint pains are a frequent complaint, which can sometimes be concerning, particularly if it is very painful. However, it is important to be aware that the majority of muscle and joint problems will:
- respond well to altering your activity for a period of time
- improve by performing specific exercises
- be helped by understanding that the pain is rarely caused by something serious
The best advice is to try and continue as normally as you can but that it may be sensible to make some adjustments to activities that aggravate your symptoms.
What exercises can I do?
Exercise, particularly strengthening exercise, is the best medicine for most aches and pains. Exercise can be anything that challenges your muscles and does not need to mean going to the gym or the swimming pool, as not everyone enjoys these things.
It is often difficult to know where to start when it comes to exercise. We have collected a number of resources below to help you get active.
The importance of fitness – video on how fitness can help
The Cuppa Routine – a video series of exercises you can do in the time it takes the kettle to boil – please be aware this video may have adverts before or during its runtime
Improve Your Balance in Five Minutes – an exercise video to help improve your balance in just five minutes
NHS Fitness Studio – NHS Live Well Fitness Studio has a range of fitness and activity support information and videos.
Age UK - here you will find general advice, where to start, and how to become more active as well as links to local groups
Arthritis Foundation Walk With Ease - The Walk With Ease program is offered as a self-guided course or in a community setting. Choose the format that suits you best.
CSP Love Activity, Hate Exercise – The Chartered Society of Physiotherapist’s campaign offers help with being active with a long-term condition, getting started with exercise, and advice on getting inspired.
Couch to 5K – Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too.
How do I keep active if I have pain?
The videos below discuss how to keep moving and exercise while suffering with long term pain.
Should I self-refer?
Most muscle and joint problems will settle naturally in time with little or no help. Occasionally you may need some extra help to get you better. If you feel you would like to talk to a healthcare professional to help you further with your problem you can fill in a self referral form.
Will medication help?
Over the counter pain medications, if used correctly, can often help with the recovery of many muscle and joint problems.
Prescription medications can often cause side-effects and therefore it is advisable to try over the counter medications in the first place.
Watch the 'pain medications' video.
Will I need surgery?
The majority of muscle and joint problems improve without the need for surgery. Through following some simple principles and giving the body time to heal will often lead patients to avoiding the scalpel!
Watch the 'will surgery fix it?' video
I'm worried – do I need an X-ray?
In most cases, having an X-ray or a scan is not useful in helping you get better. In certain situations they are important and necessary, but often the results show us things that are normal for your age and are not related to your pain. This is why your GP or clinician may say that it is not needed.
Information about how your condition presents, how it's progressing and whether interventional treatments may be needed are keys bits of information that help to work out whether investigation are needed. Therefore, if your condition does not show any alarming signs, it is improving and does not indicate that interventional treatments are needed be reassured that an investigation is not required.
Being anxious that every ache and pain is something serious can prevent many patients from getting better. Muscle and joint problems are more often ‘non-serious' and being positive has proven to be important factor in achieving success.
