HealthInfo Canterbury
Online mobility action programme for osteoarthritis
Hōtaka kori mo ngā tangata kaikōiwi
The Mobility action programme for osteoarthritis (MAP) is a free eight-week programme for people with osteoarthritis that affects their hip or knee. It's been shown to help people move more easily and be able to do more in their everyday lives.
The online mobility action programme for osteoarthritis (online MAP) is for people who can't or would prefer not to attend the programme in the community.
Online MAP is a free eight-week programme that you can do at home. It has two parts.
- A one-hour weekly education session. This is held as an interactive live webinar using the Zoom video platform.
For this, you'll need a desktop computer, laptop, tablet or mobile phone with a camera, speaker and microphone. Most laptops, tablets and mobile phones have what's needed. Most desktop computers have built-in speakers (often in the screen), but you might need to buy a separate camera and microphone.
You might find it easiest to participate in the webinar with a desktop or laptop computer since this makes it easier to keep the camera stable and pointing at your face. If you need to use a tablet or mobile phone, try standing it on something so it's at head height, pointing at your face and won't fall over.
The organiser will send you an email invitation to the webinar. If you're using a desktop computer, laptop or tablet with Windows, you should be able to join the webinar by following the link in the email. If necessary, you'll be prompted to install Zoom. Follow the online instructions to do this.
If you're using an Android tablet or Android or Apple mobile phone, you'll need to go to your device's store (Google Play or Apple store), search for "zoom" and install Zoom Cloud Meetings.
- A 20-minute exercise session that you should do at home at least once a week. Each week you'll use one of the exercise videos below.
A physiotherapist or an exercise professional who is an expert on osteoarthritis runs the education sessions.
Exercise videos
The videos below provide instructions on how to do a series of exercises at home. An exercise professional has designed the videos for participants of the Canterbury DHB’s online MAP.
By choosing to take part in this programme you accept responsibility for following the instructions provided in the video.
If you have a lot of pain when you do the exercise or you feel a sharp pain, you should stop and ask your MAP facilitator for advice. You should also get advice if you have pain that's worse than usual the day after you do the exercises.
Getting ready to do your exercise session at home
When you do the exercises, you should wear clothes that are loose and comfortable. You should wear flat-soled shoes that are enclosed and supportive.
For the first two sessions you'll need a towel and a sturdy chair without arms. It’s a good idea to have a filled water bottle or a glass of water handy.
In sessions three to eight you'll also need a weight to use. If you don’t have a dumbbell at home, 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 sharp pieces sticking out. If you use a pillowcase, make a knot at the top.
Another option is a plastic milk bottle filled with sand. Start with around 2 to 3 kg of weight.
You can gradually increase the weight each week.
Videos
Click the image below for your current week's session to open the video in your browser. To get the video to display full screen, click the full screen symbol 
to the right of the video's playbar.
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Enrolling in MAP
Ask your GP or an allied health professional such as your chiropractor, dietitian, occupational therapist, osteopath, physiotherapist or podiatrist 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.
Written by HealthInfo clinical advisers. Page created July 2021.
Review key: HIOST-35589
