Five Ways to Manage Arthritis Pain — Without Surgery
Donna is one of the 53.2 million Americans living with arthritis. Persistent pain in her knee once kept her from the hobbies she loved — now she gardens and explores local walking trails with friends, and she never had to undergo surgery.
What changed? The answer is simple: Donna visited the team at ELEVATE 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.
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 arthritis symptoms. If you have osteoarthritis, this might surprise you, since OA pain often flares with movement — but 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
Physical activity is crucial, but it’s just as important not to overdo it. Striking a balance between more intense activities (like weightlifting) and periods of active recovery (like walking) helps keep your joints happy.
Eat a Healthy Diet
Swapping 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 medication to manage your symptoms. Self-massage techniques, hot and cold therapy, and gentle stretches can all help reduce pain — our therapists can offer personalized suggestions.
Get Organized
Keep careful track of your symptoms: when and where you feel pain, any mobility restrictions, and your pain level. This information helps us build the best possible treatment plan for your needs.
But Don’t Forget to Visit ELEVATE 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 — but targeted exercise plays an important role, too. Mobility exercises improve your joint’s range of motion, while targeted strength training supports and stabilizes the muscles surrounding your impacted joint to help minimize pain.
We can also help you get started with a general exercise program, with suggested exercises and durations based on your health history and activity level. And if your arthritis is in a weight-bearing joint (like your hip or knee), we can help improve your balance to minimize fall risk, too.
I Love to Run! Am I Doomed to Osteoarthritis?
For years, conventional wisdom held that avid runners were destined to develop osteoarthritis in their knees. As it turns out, that isn’t the case — and staying sedentary may be the real risk factor.
Why Running May Actually Protect Your Joints
Osteoarthritis 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 OA down the line, right? Studies show it isn’t so simple. In fact, running regularly may help protect you against developing OA. Physical activity in general appears to 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 ELEVATE 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.
Emily Bryson, PTA
Physical Therapist Assistant
Emily Bryson, PTA has been with ELEVATE since its opening in May 2013. She is a graduate of Southwestern Community College with an Associate of Applied Science in Physical Therapist Assistant, and holds a Bachelor of Science in Sport Management–Exercise Science and Fitness Management from Western Carolina University.
A native of western North Carolina, she now resides in Hendersonville with her husband, Josh, daughter, Henleigh, and son, Asher. They enjoy spending time with family, playing and hiking outdoors, and visiting local attractions such as The Biltmore Estate and the NC Arboretum.
Emily’s favorite thing about working in physical therapy is helping patients achieve their goals through “healing hands” and improving quality of life — especially the active retirees who give her hope and inspiration for maintaining an active lifestyle through each decade.
Don’t Let Your Physical Therapy Benefits Go to Waste
If you’ve already met your health insurance deductible this year, now is the perfect time to schedule physical therapy — your remaining visits may cost significantly less out of pocket than they will once your deductible resets on January 1st. Don’t wait until the new year to start feeling better.
Anti-Inflammatory Turmeric Ginger Chicken & Vegetable Soup
A warming, nutrient-packed soup built around ingredients known for calming inflammation — a great addition to your routine if you’re managing joint pain or arthritis symptoms. It comes together in one pot and reheats beautifully for meal prep.
Ground turmeric and fresh ginger simmer with chicken and a colorful mix of vegetables for a bowl that’s as soothing as it is nourishing — perfect for a chilly evening or a make-ahead lunch.
Ingredients & Directions
Ingredients
- 1 tbsp olive oil
- 1 lb boneless, skinless chicken thighs, cut into bite-sized pieces
- 1 small yellow onion, diced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 tbsp ground turmeric
- ¼ tsp black pepper
- 6 cups low-sodium chicken broth
- 1 cup chopped kale or spinach
- 1 cup cooked brown rice or quinoa (optional)
- Juice of ½ lemon
- Salt to taste
- Fresh cilantro, for garnish
Directions
- Heat olive oil in a large pot over medium heat. Add chicken and cook until browned, about 5 minutes.
- Add onion, carrots, and celery; cook until softened, about 5 minutes.
- Stir in garlic, ginger, turmeric, and black pepper; cook 1 minute until fragrant.
- Pour in chicken broth and bring to a simmer. Cook for 15–20 minutes, until chicken is cooked through and vegetables are tender.
- Stir in kale (and rice or quinoa, if using) and cook until wilted, about 2–3 minutes.
- Remove from heat, stir in lemon juice, and season with salt to taste.
- Garnish with fresh cilantro and serve warm.
Healthy Tip: Turmeric’s active compound, curcumin, is prized for its anti-inflammatory properties — and pairing it with black pepper (which contains piperine) significantly boosts your body’s ability to absorb it. Combined with ginger and a variety of colorful vegetables, this soup delivers a flavorful dose of joint-friendly nutrition in every bowl.