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 Nestor 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)
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.
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.
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.
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!
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 Nestor 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, Nestor 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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Return to Nestor Physical Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
Twice Smoked Chicken Pot Pie
The “twice” smoked comes from the leftover rotisserie chicken that already had a smoky flavor and aroma and from the ceramic smoker I used to cook the pot pie. I was not sure about making dough for the pie crusts, so I reached out to my mother and my two sisters, who are expert bakers. They suggested I try pre-made crust.
I heated up a Dutch oven (or use a large pot) to medium and melted five tablespoons of unsalted butter. Next, I sautéed one finely diced onion and thinly sliced carrot until they softened (8-10 minutes). Then I added one cup of sliced mushrooms and 1.5 cups of parboiled mini potatoes, used a garlic press to add the two garlic cloves to the mixture, and cooked for another 5 minutes.
I sprinkled 1/3 cup of flour over the mixture and stirred to mix in the flour. Once the flour was fully incorporated, I added the two cups of chicken stock and ½ cup heavy cream. I reduced the heat and let the mixture simmer until thick. I was seasoning the mixture with kosher salt and freshly cracked black pepper. Once the mixture was thick, I added four cups diced chicken, one cup of frozen peas, ¼ cup of parsley and gave it a stir. I then removed the Dutch oven from the heat to cool slightly.
I lightly oiled the bottom and sides of a 10-inch cast-iron pan. I rolled out one pie crust for the bottom. I poured the mixture into the cast iron pan and topped it with the second pie crust. I crimped the edges with a fork. I applied an egg wash to the top crust and seasoned it with kosher salt and freshly cracked pepper. I made several one-inch slices in the pie crust so the steam would release while cooking.
I placed the pie in the center of my ceramic cooker that was heated to four hundred degrees and closed the lid, and it cooked for 30 minutes. The top of the pot pie was golden brown, and the mixture was bubbling. I let the pie rest for ten minutes. I garnished the pie with fresh parsley.
It was finally time to taste the twice smoked chicken pot pie. The dough on top looked crispy and flaky, and it was confirmed by the sound it made when I sliced a piece. To my surprise, the dough on the bottom was cooked through and flaky. The creamy mixture, the diced chicken, and the flaky crust created a tasty contrast in textures.
Each bite of the pie was creamy, crusty, and savory from the seasoning on the chicken. I enjoyed the smoky aroma and taste of the rotisserie chicken and the wood smoke created while cooking the pie. The twice smoked chicken pot pie was a winner. It was a delicious way to use leftover rotisserie chicken. Enjoy!
Happy Thanksgiving from Nestor Physical Therapy!
This Thanksgiving, we’re taking a moment to reflect on just how grateful we are for our wonderful community. We’re thankful for every patient who has trusted us with their care, every family who has supported us, and every person who has allowed us to be part of their journey toward feeling stronger, moving better, and living well.
Our community means so much to us, and we’re incredibly grateful for the opportunity to serve you. We look forward to continuing to provide compassionate, personalized care and being here for you and your loved ones for many years to come.
Thanksgiving Tip: Take a moment to name three things you’re grateful for. They can be big or small—a loved one, a favorite tradition, a good laugh, or simply having another day to enjoy. Practicing gratitude can help us slow down, appreciate the present, and recognize the little moments that make life special.
From our entire team at Nestor Physical Therapy, we wish you and your family a Thanksgiving filled with warmth, joy, good health, and plenty of reasons to be thankful. Thank you for being part of our community!
What We Treat at Nestor PT!
At Nestor Physical Therapy, we treat a wide range of conditions—from back, neck, and joint pain to balance disorders, chronic pain, vertigo, TMJ dysfunction, and more. Whether you’re recovering from surgery, managing a neurological condition, dealing with arthritis or fibromyalgia, or healing from a sports, work, or car accident injury, our expert team is here to help. We also offer specialized care for headaches, poor posture, pelvic pain, and pre-surgical physical therapy to prepare your body for success.
Our Services:
- Back Pain
- Neck Pain
- Hip Pain
- Foot Pain
- Elbow Pain
- Hand Pain
- Balance Disorders
- Chronic Pain
- Vertigo
- Headaches & Migraines
- Neurological Conditions
- Poor Posture
- Post-Surgical Rehabilitation
- TMJ Dysfunction
- Sciatica
- Shoulder Pain
- Knee Pain
- Ankle Pain
- Wrist Pain
- Arthritis
- Gait Disorders
- Dizziness
- Fibromyalgia
- Motor Vehicle Accident Injuries
- Pelvic Pain
- Pre-Surgical Physical Therapy
- Sports Injuries
- Work Injuries
Working Out With Arthritis: Tips from Our PTs
Now that you know skipping physical activity can worsen arthritis symptoms, you’re probably wondering how to keep moving safely. Don’t worry: the team at Nestor Physical Therapy is here to help!
Your first step is to schedule an appointment with us. It’s essential that you have a clear idea about which activities you can safely participate in without putting too much pressure on your joints. We can also work with you to strengthen any muscular imbalances and generally get you ready to get moving.
We can also share which activities are suitable for people with arthritis. You want to select low-impact workouts that go easy on the joints. Most importantly, however, whatever you choose should be fun.
Why? Because the more fun you’re having, the more likely you are to keep doing it!
Physical Therapist-Approved Exercise Ideas
Once you’ve been cleared to start a new exercise program, here are some ideas from our PTs to get you started:
- Walking, either outside (preferably on a dirt trail) or inside on a treadmill
- Golf
- Cycling
- Swimming
- A customized exercise program at Nestor Physical Therapy
If you have any questions about working out with arthritis, don’t hesitate to call us! Our team is happy to guide you through the process.
Patient Success Spotlights
“I was introduced to Nestor PT through a rotator cuff workshop and I’m so glad I went! I had been unable to lift anything above my head or work without pain. After attending PT, I feel back to normal and I am increasing my weight at home. Nestor’s “hands on” therapy plus muscle work is the best. Thank you.”
-Jaclyn B.
“When I first came in to see Dr. Nestor, I was having pain every day. I was unable to walk without limping, and I couldn’t walk upstairs or uphill without pain. I am now pain free and able to do all the things that I couldn’t do before. Thanks to all the wonderful people here at Nestor Physical Therapy. I would recommend this team to anyone looking to improve their physical health. Thank you so much.”
-Carol H.
Thank You’s
High fives all around to all Nestor Physical Therapy patients and friends who participated in our “Refer a Friend” program last month!
Show Your Body Some Love This Fall!
Fall is here—don’t let aches and stiffness keep you from enjoying the season!
Whether you’re taking in the autumn colors, cheering on your favorite team, tackling yard work, or staying active with family, Nestor Physical Therapy is here to help you move with confidence, reduce pain, and make the most of every crisp fall day.
