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 Kintsugi Physical Therapy and Wellness. 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)
1. 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.
2. 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.
3. 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.
4. 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!
5. 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 Kintsugi Physical Therapy and Wellness, 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, Kintsugi Physical Therapy and Wellness 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.
Sources: Arthritis Foundation, Physiopedia, CDC
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 Kintsugi Physical Therapy and Wellness 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!
Sources: NCBI / PMC, British Journal of Sports Medicine
Celebrating National Physical Therapy Month
Every October, we celebrate National Physical Therapy Month — a time to recognize the role physical therapists play in helping people move better, feel better, and live fuller lives. At Kintsugi Physical Therapy & Wellness, it’s a chance to celebrate not just our team, but every patient who has shown up, put in the work, and reclaimed the activities they love.
The word kintsugi refers to the Japanese art of repairing broken pottery with gold, honoring the cracks rather than hiding them. It’s a fitting philosophy for physical therapy: every injury, setback, or diagnosis is an opportunity to rebuild stronger than before.
This month, we’re reminded of why we do what we do. If pain or an old injury has been holding you back, there’s no better time to start your own recovery story.
Patient Success
Staff Spotlight
Christi Riley
Christi has been practicing physical therapy for over 25 years in the outpatient setting. She graduated from Chapman University in Orange, CA with her Master’s in Physical Therapy in 1997. As a result, she then went on to pursue her Doctorate in Physical Therapy at Western University of Allied Health Sciences in Pomona, CA in 2002. Consequently, she spent an entire year in a Manual Therapy based Residency program. She possesses extensive certifications and experience in Functional and Integrative Manual Therapy, Vestibular Rehab, Pelvic Floor Dysfunction, Cranio-Temporal Mandibular Dysfunctions, and Sports Rehab.
In addition, she is Board Certified Orthopedic Specialist, Certified Athletic Trainer, Certified Strength and Conditioning Specialist, Certified Pilates Instructor, Certified Functional Capacity Evaluator, Certified Ergonomic Assessment Specialist, Certified Weight Management Specialist, Certified Nutritionist, and Certified Clinical Instructor. Christi has a long history of working with high school, college, and elite athletes as well as with the general population.
She strongly believes that every person has untapped existing potential to heal given the right environment for healing. Her treatment philosophy involves a lifelong, comprehensive and integrative systems approach to physical therapy with a special emphasis on incorporating manual therapy to find the driver of the symptoms.
Christi looks forward to the opportunity to educate her patients, fellow colleagues and practitioners, and the general public about the gift of wellness and health in promoting a fuller quality of life through Pre-habilitation and aftercare at our clinic in the Normandy Park community.
In her spare time, Christi enjoys traveling and experiencing different cultures and is often considered a “foody.” She lives for outdoor activities including skiing, golf, volleyball, soccer, and hiking. Additionally, she loves singing and playing drums. In conclusion, she feels grateful to be able to share her life with her husband and two beautiful daughters.
Exercise of the Month
Bent Over Rows
Upper Back • Shoulders
Hold a weight in your hand. Slightly bend your knees and bend at your waist to bring your torso forward. Make sure your back remains flat and about parallel to the floor.
Pull the weight towards you. Make sure your elbows stay close to your body. Slowly return to the starting position.
3 Sets • 10 Reps
Equipment: Dumbbells
Product Spotlight
ArthroSoothe™ Supreme
Synergistic blend of joint-supportive compounds ideal for individuals who experience occasional joint discomfort.*
Benefits
A synergistic blend of glucosamine sulfate, green-lipped mussel, methylsulfonylmethane (MSM), quercetin, resveratrol (as Veri-te™), and a proprietary blend of plant extracts.
- Promotes joint and cartilage health*
- Supports antioxidant status*
- Supports a healthy inflammatory response*
Recommended Use: Take 4 capsules per day with meals or as directed by your health-care practitioner.
Anti-Inflammatory Berry & Walnut Overnight Oats
A make-ahead breakfast built around joint-friendly ingredients: fiber-rich oats, antioxidant-packed berries, and omega-3 walnuts, warmed up with a touch of turmeric and cinnamon. Prep it the night before for an easy, nourishing start to your morning.
Ingredients
- 1 cup old-fashioned rolled oats
- 1 cup milk of choice (dairy or plant-based)
- ¼ cup plain Greek yogurt
- 1 tbsp chia seeds
- 1 tbsp honey or maple syrup
- ½ tsp ground turmeric
- ½ tsp ground cinnamon
- Pinch of black pepper (helps the body absorb turmeric)
- ½ cup mixed berries (fresh or frozen)
- ¼ cup walnuts, chopped
Directions
- In a jar or container, combine the oats, milk, Greek yogurt, chia seeds, honey, turmeric, cinnamon, and black pepper.
- Stir well until everything is evenly combined.
- Top with the mixed berries and chopped walnuts.
- Cover and refrigerate overnight, or for at least 4 hours.
- In the morning, stir and add a splash of milk if you prefer a thinner consistency.
- Enjoy cold, or warm gently before serving.
