Mobility action programme

Osteoarthritis is common in the hip and knee joints. The Mobility Action Programme (MAP) is an 8 week programme to help you manage your osteoarthritis. It can help you move more easily so you are able to do more in your day-to-day activities.

Programmes run regularly in the community throughout the year. They are held during the day or evening at different locations in Canterbury.

A physiotherapist or an exercise professional who is an expert on osteoarthritis runs the programme. Sessions are run in groups with other people who also have osteoarthritis.

Each weekly MAP session lasts 2 hours and includes:

• an interactive education session
• a 5 to 10 minute break
• physical activity — a short theory session followed by a practical session.

Health New Zealand | Te Whatu Ora funds MAP so there is no cost for you to attend.

Watch the video introduction to the mobility action programme.

Introduction to MAP video

Keeping active is one of the best things you can do to manage your osteoarthritis. The MAP team will support you by prescribing exercises that are best for you. This will enable you to maintain and increase your level of physical activity.

When you do the exercises, you should:

• wear clothes that are loose and comfortable
• wear flat-soled shoes that are enclosed and supportive.

You can do the exercises you learn at MAP at home as well.

At the end of the programme, the team will suggest options for ongoing support in maintaining your level of physical activity. This will help you keep up the good work you have started.

The mobility action programme covers a different topic each week. Topics include:

• understanding osteoarthritis
• keeping active
• pain science and how and why we hurt — understanding pain can help you manage it and do more
• medications and complementary treatments to help manage osteoarthritis
• eating well
• wellbeing and mental fitness.

If you use glasses to read, bring them along to the sessions.

Ask your healthcare provider if the mobility action programme is right for you. They can refer you to the MAP coordinator who will contact you to enrol you in a programme. If you cannot attend a programme in the community there may be an option to do it online.

As well as the exercises you will learn at MAP, there are some additional online exercise videos you can follow at home.

The series of 8 videos will help you maintain your mobility.

Each weekly session takes around 20 minutes, and you can repeat it over the course of the week.

It is your responsibility to follow the instructions provided in the video.

If you have a lot of pain when you do the exercise, you should stop. Then ask your healthcare provider for advice. You should also get advice if you have pain that is worse than usual the day after you do the exercises.

Preparing to exercise

When you prepare to do the exercises you should:

• wear clothes that are loose and comfortable
• wear flat-soled shoes that are enclosed and supportive
• have a bottle or glass of water handy
• have a towel and study chair without arms with you for the first 2 sessions.

In sessions 3 to 8 you will also need a weight. You can buy dumbells or hand weights at sports or some department stores. Or you can make your own weight using a small backpack or pillowcase filled with a few books or cans of food. Wrap these items in a towel so there are no hard edges sticking out. If you use a pillowcase, make a knot at the top.

Start with around 2 to 3 kg of weight. You can gradually increase the weight each week.

Mobility action programme — home exercise videos

MAP— week 1

MAP — week 2

MAP — week 3

MAP — week 4

MAP — week 5

MAP — week 6

MAP — week 7

MAP — week 8