Managing energy

What is fatigue?

Fatigue is a feeling of both physical and mental tiredness. It is often described as exhaustion or a lack of energy, and can make everyday tasks seem impossible. Many people with osteoarthritis experience fatigue, no matter what they have been doing or how much sleep they get.

There are many possible causes of fatigue, pain (which can also affect sleep), certain medicines, muscle weakness and wasting, or depression.¹

How can I manage energy when I have osteoarthrits?

The good news is that there are ways you can manage your energy:

Talk to your doctor. Make sure you let your doctor know if your fatigue does not improve, or is made worse by your arthritis medicines. Sometimes small changes in treatment can make major differences in how you feel.

Exercise. Exercise is one of the best things you can do to combat fatigue. Exercise can help strengthen muscles and increase your fitness. Within a few months, you should feel an increase in strength and energy and be able to do more without getting as tired. The key to a successful exercise program is to begin gradually, listen to your body and build slowly.² For more information, see the Physical activity sheet. You may also find it helpful to get advice from a physiotherapist or other allied healthcare professional (see the Working with your healthcare team sheet for information).

Learn ways to get a good night’s sleep.

If pain is interfering with your sleep, talk to your doctor or see the managing OA pain information sheet to learn ways to manage pain.
Limit caffeinated drinks to five or less per day, and avoid these types of drinks after dinner.
Try different relaxation techniques until you find one that works for you. For example, you could visualise a restful scene or focus on your breathing.

Acknowledge your feelings and seek support. It is natural to feel scared, frustrated, sad and angry at times. During these times, your most important allies can be your friends and family members. Enlist their help and understanding. Educate those close to you about fatigue being a part of your arthritis and explain to them the ‘ups’ and ‘downs’ you experience. See the Arthritis and Emotions information sheet.

Conserve your energy

You can also learn ways to save your energy during daily tasks. These tips may also help you cope with fatigue, or reduce its impact on your life:

Pace yourself. Carefully plan and organise your activities so you make the most of your energy. Here are some simple tips to help you pace your activities:

Try to plan your day so that you can alternate periods of activity with periods of rest.
When you know you have a large task to do, such as preparing a meal or cleaning a room, plan ahead and break the job into smaller tasks. Then work on completing the tasks one at a time, and follow each with a rest break.
Try to prioritise jobs. Do the hardest jobs when you are feeling your best, but remember to pace yourself.
Take advantage of ‘good days’ to do the things you may have been putting off. Remember not to overdo it on these days as it could result in pain and fatigue the following days.
Simplify tasks. For example, buy pre-cut vegetables and meat to make cooking simpler. Find out about appliances that can make tasks easier (see below).
If you are having a bad day, be ready to change your plans and consider how you can adjust your activities around the pain exacerbation. Ask for help when you need it.

Learn about equipment that can make daily tasks easier. There are many appliances that can make your daily activities simpler and less tiring. These appliances aim to assist you to perform daily activities more easily.

Examples include:

ergonomic knives to make cutting and slicing easier
adapted cutlery and cooking utensils to allow easy gripping equipment to help with opening jars or bottles, and turning on taps
equipment to make dressing and showering easier (such as long-handled sponges and shoe horns for reaching your feet)
trolleys (rather than carrying shopping bags in your hands).

You can find more information about these types of equipment at an Independent Living Centre. These centres have a wide range of tools and equipment on display. You can get advice, including where to purchase equipment, in person or over the phone. Occupational therapists are also available at the centres to provide advice about equipment.

Although you can drop in at any time, it is preferred that you call the telephone enquiry service beforehand.

See an occupational therapist. An occupational therapist (OT) can show you ways to simplify tasks and advise you on suitable aids and equipment. You will need a referral from your doctor to see an OT in the public system (such as at a community health centre). These services are usually free or low cost. You can consult a private OT at any time without a referral from your doctor. Find a local OT at Occupational Therapy Australia’s website www.ausot.com.au

Your healthcare team can give you more advice and information about whether any of these or other treatments might be useful for you.

Other Resources

State/Territory Arthritis Offices

Your local Arthritis Office can provide further information to assist you and will have a range of education and support activities. Click here to find your local office.

Independent Living Centres (ILCs)

Independent Living Centres (ILCs) are located in each capital city. See www.ilcaustralia.org.au or call the National ILC Infoline on 1300 885 886 to find your closest centre and more information. (Note, the Independent Living Centre is called LifeTec in QLD).

Occupational Therapist

To find an occupational therapist, talk to your doctor, see Occupational Therapy Australia’s website www.ausot.com.au

Physiotherapist

To find a physiotherapist, talk to your doctor, see the Australian Physiotherapy Association website at www. Physiotherapy.asn.au

Websites

Sleep Health Foundation Australia: https://www.sleephealthfoundation.org.au/

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