Osteoarthritis: Tips on Self-Care Strategies for Knee Pain



Taking care of yourself when you have knee osteoarthritis (OA) also means taking care of your knee pain. Trying treatments that you enjoy and that reduce knee pain can make your everyday care something to look forward to. Whether your goal is to reduce the amount of NSAID pain relievers you take (like Ibuprofen) or to keep your knees healthy through regular exercise, these activities can put the ‘fun’ back in function!

  • Tai Chi

    “Take it slow” is the philosophy of this ancient Chinese mind-body exercise. It combines gentle movement, meditation, and deep breathing and is most often taught and practiced in groups. A review of several studies showed that after as little as 8 weeks, people with OA reported significant improvement in the quality of life, including less knee pain and improved function. With growing popularity, classes are easy to find. Check out your local YMCA for a session nearby.

  • Massage 

    We all love a relaxing massage, and so do your knees! The Journal of the American Medical Association published “Massage Therapy for Osteoarthritis of the Knee,” which indicated massage therapy helped recipients feel less pain and stiffness, increased the range of motion, and improved the time it took to walk 50 feet. Massage for medical necessity can also sometimes be covered through Health Savings Accounts (HSAs) or even some insurance companies. Check with your carrier for requirements of coverage.

  • Cooking

    Julia Child once said, “The thing about food is you’re a much happier person if you eat well and treasure your meals”. Eating well doesn’t have to be just about staying away from highly processed or refined foods such as sugar and white flour. Eating anti-inflammatory foods can be a delicious way to keep pain levels down. Whether you love salmon, cherries, or even a little spice with ginger, check out some of the best foods to eat if you have arthritis:

    • Garlic
    • Ginger
    • Broccoli
    • Walnuts
    • Berries
    • Spinach
    • Grapes
    • Salmon
  • Have a Cup of Tea on Us!

    Looking for arthritis treatment and going to the doctor shouldn’t be stressful or confusing. Come and relax with us and enjoy a cup of tea or coffee. Then, spend time talking with our providers and staff about how we can help you get back to your life!

Treat yourself and take care of your knee pain. Call 503.719.6783 to schedule an evaluation with one of our knee experts.

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