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Supporting your recovery
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Muscle, joint and bone (MSK) problems can affect your work, hobbies and everyday life. Although symptoms can sometimes be painful and frustrating, many MSK conditions improve over time with the right advice, simple exercises and by staying active.
Recovery often takes several weeks and, for some conditions, may take longer. It is normal to have good days and bad days along the way. Staying active, following the right advice and gradually returning to your usual activities are all important parts of recovery.
This page brings together trusted NHS and evidence-based information, videos and resources to help you manage your symptoms and support your recovery. We encourage you to explore these resources and continue using them throughout your recovery, including if you are waiting for a physiotherapy appointment.
What should I do first?
Exercise
- Exercise doesn't have to mean going to the gym. Simple activities such as walking, swimming, cycling or gentle strengthening exercises can all help improve your symptoms. Where possible, continue with your normal daily activities, including work, hobbies and exercise, adapting them if needed rather than stopping completely. Start slowly and build up your activity as your confidence and symptoms improve.
Time
- Recovery doesn't happen overnight. Many muscle, joint and bone (MSK) problems improve over 6 to 12 weeks, but some may take longer. It is common to have good days and bad days while you recover. Keep following the advice, stay active and gradually build back up to your normal activities as your symptoms improve.
Rest and recovery
- After a new injury, it is often helpful to reduce activities that significantly increase your pain for a short period. However, complete rest is rarely recommended. Gentle movement and gradually returning to your normal daily activities, work and hobbies can help support your recovery.
The PEACE & LOVE principles provide evidence-based advice on how to manage a new injury and support your recovery. Follow the link below to learn more.
Medication
- Pain relief may help you stay active and continue with your everyday activities while your symptoms improve. If you have questions about your medication, or you feel it is not helping, speak to your pharmacist or GP. They can advise you on the most appropriate treatment for your individual needs.
- Never take more than the recommended dose, and always follow the instructions provided with your medication.
Reassurance
- Many muscle, joint and bone problems improve with time, the right advice and by staying active. Recovery is often gradual, so it is normal to have good days and bad days along the way. This does not always mean your condition is getting worse.
If your symptoms are becoming significantly worse, you develop any new or unusual symptoms, or you are concerned about your recovery, please seek advice from a healthcare professional.
Additional resources
Staying active
Staying active can help support your recovery, improve your strength and movement, and benefit your overall health. Activity doesn’t always have to mean going to the gym – walking, swimming, cycling, gardening and everyday activities all count.
Start with what you can manage and gradually build up. Any movement is better than none.
View physical activity guidance from the Government
Find a way to move that works for you
Not sure where to start? Everybody Moving Medicine can help you find ways to become more active based on your symptoms, health and what matters to you. There are lots of different ways to move – finding something you enjoy and can continue regularly is often the best place to start.
Managing flare ups
It is common to have good and bad days while recovering from a muscle, joint or bone problem. A flare up is a temporary increase in your symptoms and does not always mean you have caused further damage. Making some short term changes can help you manage your symptoms while you gradually return to your usual activities
Pace your activities
- Try to find a manageable balance between activity and rest. Break larger or more difficult tasks into smaller amounts and take breaks when needed. Avoid doing too much on a good day if this leaves you struggling to manage your usual activities afterwards.
Adapt rather than stop
- You may need to temporarily reduce or change activities that significantly increase your symptoms, but try to avoid stopping all movement. Keep gently active where you can and gradually return to your normal activities, work and hobbies as your symptoms settle.
Managing increased pain
- If an activity causes a significant or lasting increase in your symptoms, consider reducing how much you do and gradually build back up. Gentle movement, changing position and finding comfortable ways to remain active may help while symptoms settle.
- Pain relief may also help you manage your symptoms and remain active. If you are unsure what medication is suitable for you, or your current medication is not helping, speak to your community pharmacist or GP for advice.
Getting back on track
- Flare-ups can be frustrating, but they are often a temporary part of recovery. Once your symptoms begin to settle, gradually build your activity back towards your usual level rather than waiting until you are completely pain-free before doing anything.
Exercise and recovery
Exercise can play an important part in recovering from many muscle, joint and bone injuries. There is no single type or amount of exercise that is right for everyone. Finding an activity that suits you and gradually building what you can do is often a good place to start.
Finding the right level
Start at a level that feels managable for you. If you havent exercised for a while, begin with a smaller amount and gradually increase as your body adapts. You don’t need to wait until you are completely pain free before becoming more active.
A good way to picture this is using the pain scale. Anywhere between 0-4 would be a comfortable level to exercise in. Anything higher and you may need to adapt what you are doing.
Use the FITT principle
F – Frequency: How often you exercise
I – Intensity: How hard you exercise
T – Time: How long you exercise for
T – Type: The activity or exercise you choose
Changing one of these at a time can help you gradually build your activity at a pace that works for you.
Adapt and progress
If an exercise or activity is too difficult, you can often adapt how much more you do rather than stopping completely. This might mean doing fewer repetitions, exercising for less time, reducing the difficulty or taking more breaks. As things become easier, gradually build up what you can do.
Remember, the best exercise is one that you enjoy can do regualarly and fits into your daily life.
Additional resources
Looking after your wellbeing
Your overall health and wellbeing can play an important role in your recovery. Looking after your physical and mental health, stopping smoking, maintaining a healthy weight and staying connected to your community can all help support your symptoms and improve your general wellbeing.
The resources below can help you find the right support for you:
Mental wellbeing
Living with pain can sometimes affect your mood, sleep and confidence. Looking after your mental wellbeing is an important part of recovery.
- Every mind matters mental wellbeing support | NHS
- Free and low cost mental wellbeing courses | Herefordshire and Worcestershire Wellbeing and Recovery College
- NHS Herefordshire and Worcestershire Talking Therapies
Stop smoking
Stopping smoking can improve your general health and may also support healing and recovery for many musculoskeletal conditions
- Stop smoking support | Worcestershire County Council
- Quit smoking support | NHS
- Worcestershire Smoke Free Homes
Healthy weight
Maintaining a healthy weight can reduce strain on your joints and improve your overall health. Even small changes can make a difference.
- Weight loss tips and advice | Better Health - NHS
- Free 12 week weight management course | Healthy Worcestershire
Sleep
Getting enough good quality sleep can help support your recovery, improve your mood and make it easier to manage pain. If your having trouble sleeping, small changes to your daily routiune can make a difference.
- Sleep problems | Every Mind Matters - NHS
- Guidance on how to sleep better | Every Mind Matters - NHS
Community and social support
Sometimes practical or social support can help you stay active and improve your wellbeing. Your GP or healthcare professional may also be able to refer you to local community services
- Worcestershire on Demand | Worcestershire County Council — Government funded alternative options to fixed route public transport across all of Worcestershire
- Community services directory | Worcestershire County Council
- Let's change how we age | Age UK
- Social prescribing | Worcestershire Onside Advocacy
- Information on range of services available to you | Herefordshire and Worcestershire Integrated Care System
Work and daily activities
WorkWell
For many people, work provides more than just an income. It can support your physical health, mental wellbeing, confidence and social connections. If you're experiencing a muscle, joint or bone (MSK) problem, staying in work where possible, or returning to work when you're able, can often form an important part of your recovery.
If your symptoms are affecting your ability to work, or you're currently off work because of an MSK condition, WorkWell can provide personalised support to help you stay in work or return to work safely.
As part of the WorkWell programme, you may be able to access:
- Personalised support from a dedicated WorkWell Coach, who can work with you to understand your needs, provide practical advice and guidance, and help you stay in work or return to work safely.
- Early physiotherapy support through one of our community drop-in clinics.
- A 12-week free gym membership (where eligible) to help support your recovery.
- Individual advice and support to help you remain in work or return to work safely.
WorkWell works with local health, employment and community services to provide tailored support based on your individual needs.
Further information and how to refer
Need more help?
We know that self-management alone does not work for everyone.
You may need more support if your symptoms:
- are not improving
- are getting worse
- are affecting your daily life
This applies even if you have followed the advice and guidance on this website.
Before referring yourself to our musculoskeletal (MSK) service, we encourage you to explore the self management information and resources throughout this website.
You can refer to our MSK physiotherapy service
If you need further support, you can refer yourself directly to our MSK physiotherapy service.
If you are not sure which MSK service is available where you live, or you would like to see other options, visit the Herefordshire and Worcestershire Integrated Care Board (ICB) website. It has information about local MSK services and referral options.
After you're referred
Once you've made a referral, it will be sent to our triaging physiotherapists who will decide the urgency of the referral. It's very important to include as much information as you can to give the triaging physiotherapist a good picture of your condition.
When this is complete and depending on the outcome, you will be contacted by a member of our admin team who will call you via a withheld number to arrange a physiotherapy appointment.
You will then be invited to a face to face appointment by one of our physiotherapists.
Here's more information on what to expect at an appointment.
Information about your condition
If you would like more information about your specific problem area, you can visit our body region pages: