We know that many Musculoskeletal (MSK) conditions benefit from good self-care and self-management. We want to help you find the information you might be looking for.
The NHS Forth Valley Musculoskeletal Outpatient Staff have pulled together evidence based patient information on common MSK problems and exercise based programmes to help in the management of your condition.
What is ankle pain?
Ankle pain and discomfort can cause pain in and around your ankle, down to your foot or in your calf. Other symptoms may include swelling and stiffness.
Ankle problems are common and can be caused by injuries such as trips or going over on your ankle.
When to seek help for your ankle pain?
In many cases your ankle pain should settle within 6-12 weeks, if it does not please speak to a healthcare professional.
We would also strongly advise you to speak to a healthcare professional as soon as possible if you experience any of the symptoms below:
- There has been a significant trauma, for example a fall from height or direct blow to the ankle.
- Your ankle is misshapen
- Your calf is hot, swollen and tender
- You have difficulty putting weight on your leg
- You have pain that is worsening
Self management advice for ankle pain
If you have none of these symptoms above or have had a review from a health professional, there is self management advice and gentle exercise’s that may help your pain.
Keeping active is an essential part of your treatment and recovery and is the single best thing you can do for your health. Being active and doing light exercise can really help your ankle and reduce the pain you feel.
- Following initial onset of your pain, try to rest your ankle in an elevated positions but avoid long spells of not moving at all
- Try and move your ankle gently for a short periods every hour when you are awake
- Try and maintain your current levels of fitness – even if you have to modify what you normally do, any activity is better than none
- When going up the stairs try to lead with your good to reduce the strain on your ankle
- When going down the stairs with your problem leg when going downstairs to reduce the strain on your ankle
- Use a handrail (if available) when going up and downstairs
- Pain medication can help to reduce the pain and help you move more comfortably, which can help with your recovery. Please speak to your community pharmacist or other healthcare profession with regards to pain medication.
Exercises
Please see below NHS forth valley exercise sheet for ankle pain
Please see our information leaflet below from our Emergency department following a sprain to your ankle.
If you have been diagnosed and treated for an ankle fracture by our emergency department, please see advice and exercise leaflet below.
What is back pain?
Back pain is pain or discomfort that can be felt in and around your back but it can commonly cause pain into your buttocks or into one or two of your legs. It can cause stiffness, muscle spasm or occasionally pins and needles due to possible nerve irritations.
Back pain is a very common problem and will affect many of us at some point during their lives.
In most cases back pain is not a serious problem, and it might just be caused by a simple strain to a muscle or ligament.
Please see link to advice leaflet for further information on your back pain.
When to seek help for your back pain?
In many cases your back pain should settle within 6-12 weeks, if it does not please speak to a healthcare professional.
We would also strongly advise you to speak to a healthcare professional as soon as possible if you experience any of the symptoms below:
- You feel generally unwell following the onset of your back pain
- Your back pain starts when you’re ill with other problems – such as rheumatoid arthritis or cancer
- You feel unsteady when you walk
- If your back pain isn’t beginning to settle down after a few weeks
Cauda Equina Syndrome
In extremely rare circumstances low back pain may be associated with a condition called Cauda Equina Syndrome. The nerves which supply the bowel, bladder and genital region may be affected. This would cause new symptoms which cannot be explained by another condition, as detailed below.
These symptoms would be treated as an emergency and you should attend the Emergency Department.
Self management advice for back pain
If you have none of these symptoms above or have had a review from a health professional, there is self management advice and gentle exercise’s that may help your pain.
Keeping active is an essential part of your treatment and recovery and is the single best thing you can do for your health. Being active and doing light exercise can really help your back and reduce the pain you feel.
- Try and maintain your current levels of fitness – even if you have to modify what you normally do, any activity is better than none
- Try not to brace or hold yourself still – your back is designed to be mobile
- Try not to sit down or rest for too long – resting in bed doesn’t help back pain, and often makes it harder to get going again
- If you have to sit or rest, try to change positions regularly and find one that reduces any pain in your back or legs.
Exercises for back pain
For back pain exercises, please see link below to NHS Inform where you will get access to exercises to help you get moving your back normally and safely.
If you have associated leg pain with your back pain, please see our information leaflet from our orthopaedic back pain team.
Please see further information, advice and exercise for back pain on the chartered society of physiotherapy website below.
Please see further information, advice and exercise for back pain on the Versus Arthritis website below – this information is also suitable for the many people who develop back pain for no obvious cause.
What is elbow pain?
Elbow pain is pain or discomfort that can be felt in and around your elbow and down into your wrist and hand.
Elbow problems can be the result of an injury from sport or due to repetitive movements of the elbow. It may also be due to a flare –up of an existing problem.
When to seek help for your elbow pain?
In many cases your elbow pain should settle within 6-12 weeks, if it does not please speak to a healthcare professional.
We would also strongly advise you to speak to a healthcare professional as soon as possible if you experience any of the symptoms below:
- Your elbow pain started following a fall or trauma.
- You have significantly restricted movement at your elbow.
- There is any heat, redness and swelling around the joint as this may be a sign of infection
Self management advice for elbow pain
If you have none of these symptoms above or have had a review from a health professional, there is self management advice and gentle exercise’s that may help your elbow pain.
- Short term rest may be beneficial, however begin to move your elbow as your symptoms improve
- Avoid sports or heavy lifting until you have less discomfort and good movement in your elbow
- Pain medication. Speak to your local pharmacist or health care professional about taking regular medication.
- An active approach including movement and exercise is beneficial. Return to normal activities as quickly as pain allows.
- Try to continue regular exercise such as walking, swimming or cycling as you are able.
Exercises to help with your elbow pain
For elbow pain exercises, please see link below to NHS Inform where you will get access to neck exercises to help you get moving your neck normally and safely.
If you have been diagnosed or treated for a radial head or neck fracture by the emergency department. Please see their information leaflet and exercises in the link below.
What is foot pain?
Foot Pain can cause pain and discomfort in your toes, ankle, calf, knee and even in your back. Symptoms may also include swelling and stiffness in and around your foot.
Foot problems are fairly common and can be caused by injury or normal age-related changes. It may also be due to a flare-up of an existing problem.
When to seek help for your foot pain?
In many cases your ankle pain should settle within 6-12 weeks, if it does not please speak to a healthcare professional.
We would also strongly advise you to speak to a healthcare professional as soon as possible if you experience any of the symptoms below:
- There has been a significant trauma, for example a fall from height or direct blow to your foot
- You have a significant open wound
- You can’t put any weight at all through your foot
- You have pain that is worsening
Self management advice for foot pain
If you have none of these symptoms above or have had a review from a health professional, there is self management advice and gentle exercise’s that may help your pain.
Keeping active is an essential part of your treatment and recovery and is the single best thing you can do for your health. Being active and doing light exercise can really help your ankle and reduce the pain you feel.
- Following initial onset of your pain, try to rest your foot in an elevated positions but avoid long spells of not moving at all
- Try and move your foot gently for a short periods every hour when you are awake
- Try and maintain your current levels of fitness – even if you have to modify what you normally do, any activity is better than none
- When going up the stairs try to lead with your good to reduce the strain on your foot
- When going down the stairs with your problem leg when going downstairs to reduce the strain on your foot
- Use a handrail (if available) when going up and downstairs
- Pain medication can help to reduce the pain and help you move more comfortably, which can help with your recovery. Please speak to your community pharmacist or other healthcare profession with regards to pain medication.
Exercises for foot pain
For foot pain exercises, please see link below to NHS Inform where you will get access to exercises to you get moving your foot normally and safely
Please see further information, advice and exercise for foot pain on the chartered society of physiotherapy website below.
If you have been diagnosed and treated for an ankle avulsion fracture/ 5th metatarsal fracture by the emergency department, please see the advice and exercise leaflet below.
What is hip pain?
Hip pain may cause pain and discomfort in the buttock, groin, back, thigh or knee. These symptoms may also cause stiffness and weakness in your leg.
Hip pain can be caused by injury or normal age-related changes.
When to seek help for your hip pain?
In many cases your back pain should settle within 6-12 weeks, if it does not please speak to a healthcare professional.
We would also strongly advise you to speak to a healthcare professional as soon as possible if you experience any of the symptoms below:
- Significant trauma, for example a fall from height or direct blow to the hip
- You are unable to put any weight through your leg
- You have a lump in your groin region as this may be a hernia
- You feel pain or swelling around your testicles
Self management advice for hip pain
If you have none of these symptoms above or have had a review from a health professional, there is self management advice and gentle exercise’s that may help your pain.
Keeping active is an essential part of your treatment and recovery and is the single best thing you can do for your health. Being active and doing light exercise can really help your hip and reduce the pain you feel.
- Following initial onset of your pain, try to rest your hip but avoid long spells of not moving at all
- Try and move your hip gently for a short period every hour when you are awake
- Try and maintain your current levels of fitness – even if you have to modify what you normally do, any activity is better than none
- When going up the stairs try to lead with your good to reduce the strain on your hip
- When going down the stairs with your problem leg when going downstairs to reduce the strain on your hip
- Use a handrail (if available) when going up and downstairs
Exercises for hip pain
If you have known Osteoarthritis in your hip or knee, or have only recently been diagnosed, the lower limb information session on Osteoarthritis is a useful resource to help you learn how to manage your condition with confidence.
Following review of our information session, we would encourage patients to engage in our Forth Valley lower limb exercise programme to help strengthen your hip and knee.
For hip pain exercises, please see link below to NHS Inform where you will get access to exercises to you get moving your back normally and safely.
For more information, advice and exercise for your hip pain and other hip conditions please see link below to Versus Arthritis website.
What is knee pain?
Knee pain can cause pain or discomfort in and around your knee and May also cause some pain in your hip, or the muscles around your thigh or lower leg. Other symptoms may include swelling, stiffness or weakness in your leg.
Knee problems are common and can be caused by injury, growth spurts or normal age-related changes.
When to seek help for your knee pain?
In many cases your knee pain should settle within 6-12 weeks, if it does not please speak to a healthcare professional.
We would also strongly advise you to speak to a healthcare professional as soon as possible if you experience any of the symptoms below:
- You have had a significant trauma/ injury to your knee
- You have difficulty putting any weight at all on your sore leg
- Your knee becomes immediately swollen after a twisting injury
- Your knee locks or gives way
Self management advice for knee pain
If you have none of these symptoms above or have had a review from a health professional, there is self management advice and gentle exercise’s that may help your pain.
Keeping active is an essential part of your treatment and recovery and is the single best thing you can do for your health. Being active and doing light exercise can really help your knee and reduce the pain you feel.
- Following initial onset of your pain, try to rest your knee but avoid long spells of not moving at all
- Try and move your knee gently for a short period every hour when you are awake
- Try and maintain your current levels of fitness – even if you have to modify what you normally do, any activity is better than none
- When going up the stairs try to lead with your good to reduce the strain on your hip
- When going down the stairs with your problem leg when going downstairs to reduce the strain on your hip
- Use a handrail (if available) when going up and downstairs
Knee Pain Exercises and Advice
If you have known Osteoarthritis in your knee or hip, or have only recently been diagnosed, the lower limb information session on Osteoarthritis is a useful resource to help you learn how to manage your condition with confidence.
Following review of our information session, we would encourage patients to engage in our Forth Valley lower limb exercise programme to help strengthen your knee and hip.
For further information on osteoarthritis of the knee, please see links below for more information, advice and exercise.
For further knee pain exercises, please see NHS forth valley exercise sheet below.
For advice, information and exercise following a knee injury, please see our Emergency department leaflet below
For further information on knee pain and other knee conditions, please see link below.
What is neck pain?
Neck pain is pain or discomfort can be felt in and around the neck area.
Symptoms of neck pain can also include pain which may go down your arm, stiffness, and pins and needles/numbers in your arm or hand.
When to seek help for your neck pain?
In many cases your neck pain should settle within 6-12 weeks, if it does not please speak to a healthcare professional.
We would also strongly advise you to speak to a healthcare professional as soon as possible if you experience any of the symptoms below:
- You feel numbness, pins and needles or weakness that is worsening in one or both arms
- Have problems with your balance or walking since your neck pain started
- Develop blurred vision, ringing in your ears, difficulty with your swallow or dizziness that does not go away within 48 hours
- If symptoms are caused by a traumatic incident to your head and/ or neck (e.g whiplash or a severe fall)
- Problems with coordination of upper and/ or lower limbs e.g. writing, getting dressed, walking
- Electric shocks sensations into both arms and legs on forward bending of your head or looking down
- Significant changes to bowel, bladder habits and/or sexual function requires IMMMEDIATE MEDICAL ASSESSMENT
- Fever or generally feeling unwell at same time as neck symptoms developed
- Constant pain which does not change with rest or activity
- Significant pain and/ or sweats at night
- A previous history of cancer and/ or unexplained weight loss
- Unexplained lumps or bumps that are changing/ growing
- Increasing number of joints that are painful and/ or stiff
- Severe headaches and/ or jaw pain
Self management advice for neck pain
If you have none of these symptoms above or have had a review from a health professional, there is self management advice and gentle exercise’s that may help your neck pain.
- Pain medication. Speak to your local pharmacist or health care professional about taking regular medication
- Heat Packs
- Keep moving, even if you move slowly at first
- Move your neck for short periods every hour
- Change positions regularly- try to find a position that reduces any pains you may have in your neck
- Try to stay active but remember not to carry out activities which aggravate any pains you may have in your neck and/or arms
- Check your pillow isn’t too firm or your mattress too soft- this could possibly make your neck problem worse
- Do whatever you normally would and stay at or return to work- this is important and the best way to get better
Exercises for Neck pain
For neck pain exercises, please see link below to NHS Inform where you will get access to neck exercises to help you get moving your neck normally and safely.
Please see advice and exercise for an acute episode of neck pain created by our emergency department staff.
Please see further information, advice and exercise for neck pain on the chartered society of physiotherapy website below.
What is shoulder pain?
Shoulder pain is pain or discomfort that can be felt in and around your shoulder or down your arm. This can also cause reduced movement and strength within your arm.
Shoulder pain can be caused through injury, repetitive activities, occupation, and posture or can sometimes occur without a known cause.
When to seek help for your shoulder pain?
In many cases your shoulder pain should settle within 6-12 weeks, if it does not please speak to a healthcare professional.
We would also strongly advise you to speak to a healthcare professional as soon as possible if you experience any of the symptoms below:
- Your shoulder pain started following a fall or trauma.
- You have significantly restricted range of movement.
- There is any heat, redness and swelling around the joint as this may be a sign of infection
Self management advice for shoulder pain
If you have none of these symptoms above or have had a review from a health professional, there is self management advice and gentle exercise’s that may help your shoulder pain.
- Short term rest and may be beneficial, however begin to move your shoulder as your symptoms improve.
- Pain medication. Speak to your local pharmacist or health care professional about taking regular medication.
- An active approach including movement and exercise is beneficial. Return to normal activities as quickly as pain allows.
- Try to continue regular exercise such as walking, swimming or cycling as you are able.
Exercises to help with your shoulder pain
For shoulder pain exercises, please see link below to NHS Inform where you will get access to shoulder exercises to help you get moving your shoulder normally and safely.
Please see further information, advice and exercise for shoulder pain on the chartered society of physiotherapy website below.
If you have been diagnosed and treated for a shoulder dislocation by the emergency department. Please see their information leaflet and exercises in the link below.
If you have been diagnosed or treated for a clavicle/collar bone fracture by the emergency department. Please see their information leaflet and exercises in the link below.
What is wrist, hand and finger/thumb pain?
Wrist, hand and finger/thumb pain is pain or discomfort that can present around your wrist, hand and fingers/thumb but it can also radiate up your forearm.
Wrist, hand and finger/thumb problems can cause a range of symptoms including pain, swelling, stiffness, pins and needles and numbness.
When to seek help for your wrist, hand and finger/thumb pain?
In many cases your wrist, hand, finger and thumb pain should settle within 6-12 weeks, if it does not please speak to a healthcare professional.
We would also strongly advise you to speak to a healthcare professional as soon as possible if you experience any of the symptoms below:
- Your wrist or fingers are a misshapen following an injury
- You cannot move your wrist, hand or fingers/thumb
- There is any heat, redness and swelling around the joints of your hand
- You develop pain and stiffness in the small joints of your hand in the mornings that takes more than 30 minutes to settle.
Self management advice for wrist, hand and finger/thumb pain
If you have none of these symptoms above or have had a review from a health professional, there is self management advice and gentle exercise’s that may help your pain.
- Try rest your hand, wrist and fingers/thumb following the initial onset of pain but avoid long spells of not moving at all
- Try moving your hand, wrist, and fingers/thumb gently every hour when you are awake
- Pain medication. Speak to your local pharmacist or health care professional about taking regular medication.
- An active approach including movement and exercise is beneficial. Return to normal activities as quickly as pain allows.
- Try to continue regular exercise such as walking, swimming or cycling as you are able.
Exercises for wrist, hand and finger pain
For wrist, hand and finger pain exercises, please see link below to NHS Inform where you will get access to exercises to help you get moving your wrist, hand and fingers normally and safely.
If you have been diagnosed with arthritis in your wrist, hand or fingers by a health care professional, please see the information leaflets with advice and exercise below.
If you have been diagnosed and treated for a wrist fracture not requiring surgery by the emergency department. Please see the information leaflet and exercises in the link below.
If you have been diagnosed and treated for a metacarpal fracture of the hand not requiring surgery by the emergency department. Please see the information leaflet and exercises in the link below.