Five Ways to Manage Arthritis Pain — Without Surgery
BY TENESHIA
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 STAR 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 pain often occurs 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 it. 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 STAR 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 affected joint, which helps support and stabilize it and 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, STAR 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.
I Love to Run! Am I Doomed to Osteoarthritis?
For years, conventional wisdom has said that avid runners would go on to develop osteoarthritis in their knees. After all, OA is a degenerative condition that occurs when the cartilage in the knee breaks down—so surely the wear and tear of running would lead to osteoarthritis down the line.
As it turned out, this isn’t actually the case. In fact, running regularly may help protect you against developing OA! Studies show that physical activity, in general, can help protect against osteoarthritis, and the actual risk factor is staying sedentary.
Why is that? Studies suggest that moving your joints keeps the tissue strong and healthy, preventing both inflammation and tissue degeneration. It’s the same reason exercise is one of the best ways to manage osteoarthritis pain.
Make the Most of Your Morning Jog with Physical Therapy
Of course, runners can still develop knee pain, usually due to overuse injuries or faulty biomechanics. The STAR Physical Therapy team can help you prevent those injuries so you can stay active. We can also set you up for success if you want to start running for the first time.
Our comprehensive assessments can pinpoint any muscular imbalances or issues with form, ensuring you can keep up your running habit (and possibly prevent osteoarthritis in the process). For beginners, we can provide advice to ease you into your runs so you don’t injure yourself.
Whether you want to start running or keep running, our team is here to help. Call to schedule an appointment today!
Happy Thanksgiving!
At STAR Physical Therapy, we are grateful for you. Thank you for trusting us with your care at our seven Greater New Orleans locations, and for letting us be part of your journey to feeling and moving better.
We wish you and your loved ones a healthy, happy Thanksgiving filled with good food, good company, and plenty of reasons to smile.
★★★★★
“Because of my arthritis, I have to attend physical therapy on a constant basis. The people at Star have really been great. They are so helpful and friendly. I’ve gone from using a walker and cane to being able to walk without any assistance. Great equipment, and the staff is constantly cleaning. Simply the best PT I’ve had over the past 4 years. Would highly recommend.”
– Q.S.
Clamshells (Exercise Band)
Targets: Hips & Glutes
Lie on your side with your knees bent and feet together. Position an exercise band above your knees. The side you want to exercise should be on top. While keeping your feet together, lift your top knee away from your bottom knee. Slowly return to the starting position.
As always, check in with your physical therapist before starting a new exercise to make sure it’s right for you.
KRISTI FRENCH
Director of Outside Marketing
Kristi French received a degree in Business Administration with a concentration in Marketing from Wake Forest. She is originally from Knoxville. She has enjoyed a successful career in medical sales and building strong relationships within the medical community. She also has had a successful career in advertising and marketing.
Her focus is on new business development, promoting the wonderful benefits of STAR PT clinics, and attending health fairs to endorse active lifestyles and healthy living through physical therapy.
Sheet-Pan Herb Chicken with Sweet Potatoes & Brussels Sprouts
A cozy, balanced dinner that comes together on one pan: protein, fiber-rich veggies, and minimal cleanup, which is a gift during a busy holiday season.
Ingredients
- 1½ lb boneless, skinless chicken thighs
- 2 medium sweet potatoes, peeled and cut into ¾-inch cubes
- 1 lb Brussels sprouts, trimmed and halved
- 3 tablespoons olive oil, divided
- 1 tablespoon Dijon mustard
- 1 tablespoon pure maple syrup
- 1 teaspoon dried thyme
- 1 teaspoon garlic powder
- ½ teaspoon smoked paprika
- Salt and pepper, to taste
- Fresh parsley, chopped, for garnish (optional)
Instructions
- Preheat the oven to 425°F and line a large rimmed baking sheet with parchment paper.
- Toss the sweet potatoes and Brussels sprouts with 2 tablespoons of olive oil, half of the thyme, garlic powder, and smoked paprika, plus a generous pinch of salt and pepper. Spread in a single layer and roast for 10 minutes.
- While the vegetables roast, mix the remaining olive oil with the Dijon mustard, maple syrup, and the remaining thyme, garlic powder, and smoked paprika. Add the chicken and turn to coat.
- Remove the pan from the oven, push the vegetables to the edges, and nestle the chicken in the center.
- Return to the oven and roast for 20–25 minutes, until the chicken reaches 165°F and the vegetables are tender and lightly browned.
- Let the chicken rest for 5 minutes, then garnish with parsley, if desired, and serve.
Thankful & Moving: Word Scramble
Unscramble the Thanksgiving & physical-therapy themed words below. Click “New Word” any time to keep playing!
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