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Self help

Top tips - get moving

Exercise has been proved to help lift your mood, reduce anxiety, prevent aches and pains, give you energy and help you to get fit.

  • Exercise does not necessarily mean working out in the gym. Why not try walking, cycling, swimming orjogging?
  • Walking is a great exercise. It not only puts you in touch with your local community but it's cheap as well.
  • Try exercising with a friend, family member or partner for some added fun. You could try badminton or join a class, for example pilates, yoga, zumba).
  • Help a neighbour out in the garden. Not only is this good exercise but it is sociable too.
  • Try and exercise three to four times a week but not on consecutive days to allow your body time to recover.
  • Try to carry out flexibility exercises regularly, such as bending, stretching and twisting. These can help increase joint mobility and make performing exercise safer and easier. Warming up slowly before exercising can also help with exercise performance. If any stretches or exercises cause you discomfort, stop immediately and seek medical advice .
  • Be sure to wear comfortable and supportive shoes and clothing when exercising.
  • Be proactive, not reactive. Make use of these tips and you'll be ready in no time for whatever life throws at you.

The following websites provide some basic information relating to a number of musculoskeletal conditions. They offer help with pain control and may suggest suitable exercise programs and self help strategies.

Neck pain / Whiplash injuries

Sports injuries

Hot and cold treatments

Cervical spondylosis / arthritis

Pain relief

Sprains and strains

Low back pain


Hip pain

Back pain in the workplace

Slipped disc

Knee pain

Cartilage/meniscal injuries

Ligament injuries

Cruciate ligament injury

Ankle ligament sprains

Plantar fasciitis

Painful shoulder

Frozen shoulder

Tennis elbow

De Quervain's syndrome

Rotator cuff injuries

Carpal tunnel syndrome

Trigger finger/thumb

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