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 Anders and Associates 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 Anders and Associates 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, Anders and Associates 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.
Your Progress Matters To Us!
Return to Anders and Associates Physical Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
August Word Scramble
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kbaracyd
mrmesu
aicgmnp
aryopunldg
fosrnwlue
Answer Key
relaxation
backyard
summer
camping
playground
sunflower
Enjoy bold, satisfying flavors with this Mexican Cauliflower Rice Skillet Dinner—packed with spices, veggies, and protein for a guilt-free, one-pan meal. It’s a quick, healthy way to spice up your weeknight dinners without sacrificing taste!
Feel Better by Eating Better!
Mexican Cauliflower Rice Skillet Dinner
- 1 lb ground beef
- 1/4 medium onion diced
- 1/2 red pepper diced
- 3 tbsp taco seasoning
- 1 cup diced tomatoes
- 12 ounces cauliflower rice
- 1/2 cup chicken broth
- 1 1/2 cups shredded Cheddar cheese or Mexican Blend
In a large skillet over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning. Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen). Sprinkle the skillet with the cheese and cover. Let cook until the cheese is melted, 3 or 4 minutes. Remove from heat and top with your favorite toppings like sour cream, avocado, and chopped cilantro.
Our Patients Get Great Results
“I can’t thank you enough for the results I have accomplished since I have been going to A&A PT. Joe is very knowledgeable of what muscle makes which body part move. I was literally at the point of losing the ability to walk. I needed surgery after, and Joe worked with me until I was able to get my confidence back. Now I am able to walk, bend down, and walk my dogs.
Thank you to the team of therapists that work there, all you guys and girls are the best!”
-David S.
We’ve Expanded!
Anders & Associates is excited to announce the opening of our brand-new clinic in Las Vegas! We’re now open and accepting patients!
📍 New location: 6620 Sky Pointe Drive, Suite 130, Las Vegas, NV 89131
Exercise of the Month
TOWEL PULL
Sit or stand tall and place a rolled towel behind your head, holding each end with your hands in front of you. Gently pull the towel forward and downward to support your head as you slowly extend your neck backward, looking up toward the ceiling. Use the towel for support—not force. Return to the starting position.
3 Sets, 10 Reps. (Materials needed: towel)
8 Nutrition Tips for A Healthy Summer
Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm-weather favorites while keeping your nutrition in check with the tips below.
1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea.
2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner.
3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day.
4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick.
5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized.
6. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated.
7. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels.
8. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.
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Meet Our Team
Kyra Moore
PT Technician
Jazmine Adame
PT Technician
Danesha Roberts
Front Office Manager
