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 Darien 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.

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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.

Exercise of the Month

Calf Raises

Stand tall with feet hip-width apart, near a wall or sturdy surface for support. Rise onto your toes, lifting your heels as high as possible, then lower slowly. Focus on control to strengthen your calf muscles.

But Don’t Forget to Visit Darien 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!

Sources: https://www.arthritis.org/health-wellness/healthy-living/managing-pain/pain-relief-solutions/natural-relief-for-arthritis-pain, https://www.physio-pedia.com/Arthritis, https://www.cdc.gov/arthritis/data_statistics/national-statistics.html

Call Us Today 

No matter your specific needs, Darien 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.

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Supplements for Recovery

What’s Worth It—and What Isn’t By Christine Updegraff, MS

If you’ve ever reached for turmeric or collagen after physical therapy, you’re not alone. Many people recovering from injury or surgery turn to supplements hoping to speed up healing. But with endless options on the market, it’s easy to waste money—or fall for hype.

Supplements with Strong Evidence

  • Protein (especially collagen + vitamin C): Protein is essential for tissue repair. Collagen supports tendon and ligament recovery—but only when taken with vitamin C.
  • Omega-3 Fatty Acids: Found in fish oil, omega-3s help reduce inflammation and support joint health.
  • Vitamin D + K2: Important for bone healing and muscle function—especially if you’re not getting much sun.
  • Magnesium: Aids in muscle relaxation, nerve function, and sleep—all vital for recovery.
  • Curcumin (turmeric): A natural anti-inflammatory that may help with soreness without the GI side effects of NSAIDs.

What to Watch Out For

  • “Proprietary blends” often hide weak formulas behind flashy labels.
  • Overhyped promises like “miracle recovery” are a red flag.
  • Potential interactions with medications or healing—always check before starting anything new.

The Bellwether + DPT Connection

At Bellwether Wellness, we collaborate with Darien Physical Therapy clients to support healing from the inside out. Whether you’re bouncing back from surgery or managing chronic pain, we create custom supplement protocols tailored to your body, labs, and goals. Only the best, most effective supplements make the cut.

Ready to take the guesswork out of recovery?

Call us to book your free 20-minute consultation with Bellwether Wellness.

We’re conveniently located inside Darien Physical Therapy.

Delicious Healthy Spinach Dip

  • 2 x 10 oz packages chopped spinach, frozen
  • 1/2 large onion, finely chopped
  • 2 large garlic cloves, minced + 1 small garlic clove, grated
  • 2 tbsp oil, for frying
  • 1 medium carrot, finely grated
  • 2 cups Greek or regular plain yogurt, at least 2% fat
  • 1/4 cup mayo
  • 1 tsp salt
  • Ground black pepper, to taste

Defrost spinach in a colander overnight or microwave it. Squeeze out excess water and place in a medium bowl. In a non-stick skillet over medium heat, sauté onion, 2 minced garlic cloves, and carrot in a bit of oil for about 7 minutes. Add to the spinach along with yogurt, mayo, salt, and pepper. Mix well. Grate in more garlic to taste. Chill for a few hours if possible. Serve with pretzel chips or brown rice crackers.