Five Ways to Manage Arthritis Pain — Without Surgery
Donna is one of the 53.2 million Americans living with arthritis. Until recently, she was also one of the many arthritis patients who weren’t physically active due to their symptoms. The persistent pain in her knee kept her from hobbies she’d always enjoyed, but now she loves to garden and explore local walking trails with her friends. And she didn’t even have to undergo surgery!
What changed? The answer is simple: Donna visited the team at Recovery Physical Therapy. We helped her understand her condition, including the fact that staying sedentary was making her symptoms worse. We also created a customized treatment plan to help her manage her pain, get active, and get back to the life she wanted to live.
Whether you’re living with osteoarthritis, rheumatoid arthritis, or another inflammatory joint condition, we’ll work hard to find a solution that meets your needs. All you need to do to get started is call to schedule an appointment.
In the meantime, check out these five suggestions for managing arthritis pain from our physical therapists.
How to Manage Arthritis Symptoms (Without Drugs or Surgery)
- Stay Active: Getting enough exercise is one of the best things you can do to manage your arthritis symptoms. If you have osteoarthritis, this might be a surprise since OA pains often occur when you move the joint. Fortunately, our physical therapists can help you find low-impact exercises that won’t put extra pressure on your joints.
- But Don’t Forget to Rest: While physical activity is crucial in managing arthritis, you need to be careful not to overdo things. Striking a balance between more intense activities (like weightlifting) and periods of active recovery (like walking) will help keep your joints happy.
- Eat a Healthy Diet: Swapping out ultra-processed foods for a diet rich in fruits, vegetables, and whole grains can help control the inflammation that contributes to arthritis symptoms.
- Find a Pain Management Strategy: You don’t have to depend on pain medication to manage your symptoms. Self-massage techniques, hot and cold therapy, and gentle stretches can all help reduce pain levels. Our therapists can provide suggestions!
- Get Organized: To maximize your treatment from our physical therapists, keep careful track of your symptoms. When do you feel pain? Where do you feel pain? Do you have any mobility restrictions? How would you describe your pain level? This information will help us create the best possible treatment plan for your needs.
But Don’t Forget to Visit Recovery Physical Therapy, Either!
As musculoskeletal experts, our team of physical therapists can give you the expert guidance you need to address your arthritis symptoms. We offer two main benefits: additional pain management techniques and customized, guided exercise programs.
How We Help Manage Pain
In addition to showing you self-management options, we offer several pain management approaches in our clinic.
Manual therapy techniques, such as joint mobilizations or soft tissue manipulation, help reduce pain, promote blood circulation, and improve mobility restrictions. We often kick off sessions with a round of manual therapy to help prepare your body for exercise.
Depending on your needs, we might also suggest other pain-relieving modalities, such as ultrasound therapy or electrical stimulation.
How We Help You Exercise Smarter
When managing arthritis pain, pretty much any low-impact exercise will do wonders. However, targeted exercise also plays an important role in addressing pain.
For example, mobility exercises will help improve your joint’s range of motion, making movement easier overall. Targeted strength training focuses on improving the strength of the muscles surrounding your impacted joint, which helps support and stabilize it, helping to minimize pain.
We can also help you get started with a general exercise program. If you’ve been inactive for a while, starting slowly is essential to avoiding injury. We can provide suggested exercises and durations based on your health history and activity level.
Finally, if your arthritis is in a weight-bearing joint (such as your hip or knee), it’s important that you improve your balance to minimize your fall risk — and we can help with that, too!
Call Us Today
No matter your specific needs, Recovery Physical Therapy is here to help you manage your arthritis symptoms. From personalized guidance to targeted exercise programs, we’ll find solutions that work for you.
Call us to schedule your initial consultation.
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Enjoy This Seasonal Recipe!
Gluten-Free Chocolate Ganache Tart
Indulge in this rich, decadent Gluten-Free Chocolate Ganache Tart — a dessert that’s as elegant as it is irresistible. Perfect for sharing (or not!), it’s a sweet way to treat yourself without the gluten.
Ingredients
- 1 cup shredded sweetened coconut
- 1 cup salted gluten-free pretzels, crushed into small pieces
- 1/2 cup rice flour
- 1/2 cup coconut oil, melted
- 3 Tbsp. brown sugar
- 2 Tbsp. unsweetened cocoa
- 1 cup coconut milk
- 6 oz. vegan dark chocolate, finely chopped
- Pomegranate seeds, for garnish (optional)
Preheat oven to 375°F. Grease 9” tart pan with removable bottom. In large bowl, combine shredded coconut, pretzels, rice flour, coconut oil, sugar, and cocoa. Transfer to prepared tart pan. With hands, firmly press mixture into bottom and up side of pan in even layer; place on cookie sheet. Bake 10 minutes. Cool completely on wire rack. In small saucepan, heat coconut milk on medium until just bubbling at edges, whisking occasionally. Place chocolate and pinch salt in medium heatproof bowl. Pour hot coconut milk over chocolate. Let stand 5 minutes. Gently whisk until smooth. Pour into tart shell. Refrigerate, uncovered, 2 hours or until set. To serve, top with pomegranate seeds, if desired. Can be made up to 2 days ahead. Once set, cover with plastic and keep refrigerated.
Have you ever developed an injury while participating in a winter activity? If so, you are certainly not alone. Icy and snowy weather can increase your risk of falling and injuring yourself while performing simple everyday activities.
What’s the good news? It’s possible to avoid winter injuries and enjoy the season without experiencing unnecessary pain and stiffness. Keep reading to discover the most common winter injuries and tips on avoiding them.
What are the most common winter injuries?
Winter conditions can make a person more prone to injury. Simple tasks, such as walking to your car in the morning or going for a run, can become significantly more dangerous when there’s ice on the ground.
The most commonly reported wintertime injuries include:
- Slipping on ice and snow
- Muscle strain caused by shoveling snow or scraping ice off the car
- Accidents involving motor vehicles and driving
- Accidents that occur while participating in winter sports and activities (skiing, snowboarding, sledding, etc.)
These injuries can be more severe for older individuals or those struggling with their health.
How can I avoid injury this winter?
Fortunately, there are many steps you can take to stay safe this winter. Follow these tips to ensure a safe and fun holiday season:
- Wear proper footwear made for icy and snowy conditions when outside.
- Salt driveways, sidewalks, and stairs thoroughly and regularly.
- Cross parking lots with caution and provide extra assistance for children and seniors.
- Stretch before beginning any physical activity.
- Stay hydrated while working out and shoveling snow.
- When participating in winter sports, wear a helmet and other protective equipment.
- Always keep an eye on children who are playing outside in the snow.
Remember to stay safe and exercise caution this winter. And if you do become injured, contact Recovery Physical Therapy for relief!
Our Patients Get Great Results
“Great team! While I mainly see Carlo, I’ve worked with most of the PTs and they’re all great. My shoulder has improved significantly over the last few months. The ladies at the front desk are also super helpful and make sure I get my monthly appointments scheduled and work with me to reschedule when conflicts come up. I highly recommend this practice!”
– Teresa Y.
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December Word Scramble
vegnreree
wannsmo
rewtah
ircfapeel
eslhgi
ilodyha
Answer Key
evergreen
snowman
wreath
fireplace
sleigh
holiday
Exercise of the Month
MEDIAN NERVE GLIDE
Stand tall with your arm extended in front of you at shoulder height, palm facing up. Use your opposite hand to gently grasp your thumb. Slowly extend your wrist and fingers back. Return to the starting position with control. Perform the motion gently and smoothly.
3 Sets, 10 Reps (each arm).
