Tag Archive for: knee pain

Holding Knee with Arthritis

Why Your Knee Still Hurts – And What Actually Helps It Heal

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Advice From a Knee Pain Specialist in Portsmouth, NH

Knee pain has an annoying way of sneaking into everyday life. At first, it might just feel a little stiff when you stand up from a chair. Then you start noticing it when walking down stairs or getting in and out of the car. Before long, you realize you’re avoiding things you used to enjoy – long walks, hiking, exercise classes, or even playing with your kids or grandkids.

For many adults over 40 in the Seacoast area, knee pain becomes something they simply learn to live with. And when they finally decide to seek help, they are often given a familiar set of options: rest, pain medication, cortisone injections, or eventually surgery.

Sometimes the advice is even worse.

A woman I recently spoke with was told: “Just look it up online – there are exercises you can do on your own for this.”

Yes – I was horrified.

But here’s what many people in and around Portsmouth don’t realize: most knee pain is far more treatable than people think, and in many cases it can improve naturally. That means you may not need medication, injections, or invasive procedures.

But first, you have to understand what is actually causing your pain.

Most Knee Pain Isn’t What You Think

When people experience persistent knee pain, the first instinct is often to look for structural damage. X-rays and MRIs frequently reveal things like arthritis, meniscus tears, or cartilage degeneration.

Those findings can sound alarming.

But research has consistently shown something surprising – many people with these exact findings have no knee pain at all.

In fact, studies have found that more than half of adults over 50 show signs of meniscus tears or arthritis on imaging even when their knees feel perfectly fine.

This tells us something important.

What shows up on imaging is not always the true cause of pain.

In many cases – nearly 80 percent – knee pain is actually mechanical. This means it is related to how the body moves and distributes force through the joints rather than damage to the structures themselves.

Small issues in movement patterns, muscle strength, flexibility, or joint mobility can place excessive stress on the knee. Over time, that stress leads to irritation, inflammation, and pain.

The encouraging part is that mechanical knee pain is highly treatable once it is identified.

Why Quick Fixes Often Fall Short

Because knee pain can be frustrating and limiting, many people look for fast relief.

Cortisone injections are one of the most common treatments recommended for knee pain. They work by reducing inflammation in the joint, which can temporarily decrease pain.

But cortisone injections come with an important limitation – they do not address the root cause of the problem.

Instead, they simply quiet the symptoms.

This can create a situation where the underlying issue continues to worsen while the pain is temporarily masked. Some people then end up receiving repeated injections over time and eventually undergo total knee replacement due to progressive joint damage.

Research has also shown that repeated cortisone injections may accelerate joint deterioration and contribute to cartilage breakdown over time.

Even more important, cortisone suppresses the body’s natural inflammatory response, which plays a critical role in tissue repair and healing.

In other words, cortisone shots may reduce symptoms in the short term, but they can interfere with your body’s ability to truly recover.

What Actually Helps Knee Pain Heal

The good news is that the body is remarkably capable of healing and adapting when given the right environment.

Instead of masking pain, the goal should be to restore proper movement and support the tissues around the knee so they can function the way they were designed to.

Strengthening the Muscles That Support the Knee

Your knee does not operate in isolation. The muscles of your hips, glutes, and core play a major role in controlling how force moves through your leg.

When these muscles are weak or poorly coordinated, the knee often ends up absorbing more stress than it should.

Strengthening these supporting muscles can significantly reduce pressure on the knee joint and improve stability during walking, climbing stairs, and exercise.

Improving Mobility and Flexibility

Mobility is equally important for healthy knees.

Tight muscles and stiff joints can change the way your body moves. When the hips, hamstrings, or quadriceps lack flexibility, the knee often compensates by taking on additional strain.

Improving mobility throughout the lower body helps distribute forces more evenly and allows the knee to move more efficiently.

Continuing to Move

One of the biggest misconceptions about knee pain is that rest is the best solution.

In reality, too much rest often makes knee pain worse.

Movement helps circulate nutrients through the joint, lubricate cartilage, and maintain strength in surrounding muscles. Low-impact activities such as walking, cycling, swimming, and Pilates can help support joint health without overloading the knee.

Treatments That Support Natural Healing

In some cases, additional treatments can stimulate the body’s natural healing response.

Technologies such as regenerative shockwave therapy and electromagnetic transduction therapy (EMTT) are designed to increase blood flow, stimulate cellular repair, and reduce inflammation without medications or injections.

These treatments work with the body’s natural healing processes rather than suppressing them.

A Different Way to Think About Knee Pain

One of the most important mindset shifts people can make is moving away from the idea that knee pain is simply the result of “wear and tear” that must inevitably worsen with age.

Our bodies are far more adaptable than that.

With the right combination of movement, strength, mobility, and professional guidance, many people can reduce pain, restore function, and return to the activities they love without injections, medications, or surgery.

The knee is a remarkably resilient joint when it is supported properly.

And for many people, the path back to healthy knees begins with restoring the way the body moves.

Dr. Carrie Jose is a Physical Therapy Specialist and Mechanical Knee Pain expert and owner of CJ Physical Therapy & Pilates. She helps active adults across the Seacoast stay mobile, avoid unnecessary surgery, and get back to the activities they love.

For a free copy of her Guide to Knee Pain or information about an upcoming Knee Pain Masterclass, visit cjphysicaltherapy.com or call 603-380-7902.

Knee Pain

Before You Consider Knee Surgery: Read This

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Before You Consider Knee Surgery – Read This

Arthroscopic knee surgery is one of the most commonly performed orthopedic procedures in the United States, and total knee replacement isn’t far behind. Both procedures are frequently recommended for people suffering from knee pain, especially when imaging shows arthritis, meniscus tears, or other degenerative changes inside the joint.

But here’s what many people don’t realize – the presence of those findings doesn’t automatically mean surgery is necessary. In fact, research over the past two decades has repeatedly shown that many knee surgeries are performed on people who could have improved with conservative treatment like physical therapy and movement-based care.

For people dealing with chronic knee pain in Portsmouth, NH and throughout the Seacoast, understanding your options before committing to surgery is critical.

The Truth About Arthroscopic Knee Surgery

Let’s start with arthroscopic knee surgery.

Arthroscopy is considered minimally invasive. A small camera is inserted into the joint and the surgeon may trim damaged meniscus tissue or “clean up” arthritic debris. Because the incisions are small and recovery is relatively quick, it’s often presented as a simple solution for knee pain.

But research tells a more complicated story.

A landmark study published in the New England Journal of Medicine by Dr. JB Moseley and colleagues compared arthroscopic surgery to placebo surgery in patients with advanced knee arthritis. Some patients received the full procedure – while others only received small incisions without any surgical repair.

The results were surprising. Patients who received the placebo surgery improved just as much as those who had the real operation.

Since that study, numerous others have confirmed similar findings, suggesting that for many cases of degenerative knee pain and arthritis, arthroscopic surgery provides little additional benefit over conservative care like targeted physical therapy, strengthening, and mobility work.

That doesn’t mean arthroscopic surgery never helps. It simply means it’s often used in situations where other treatments could be just as effective.

In some cases, undergoing surgery when it isn’t truly necessary can even accelerate problems inside the knee joint – increasing your likelihood of needing a total knee replacement later on. Ironically, many people choose arthroscopic surgery in hopes of avoiding that major procedure down the road.

When Is Total Knee Replacement Necessary?

Which brings us to total knee replacement surgery – another procedure that has become increasingly common and, in many cases, more avoidable than you might think.

Unlike arthroscopy, knee replacement is a major operation. The damaged joint surfaces are removed and replaced with artificial components designed to restore function and reduce pain.

When performed on the right candidate, knee replacement can be very successful. About 90 percent of patients experience significant improvement, and many implants last 20 years or longer.

However, that doesn’t mean everyone with knee arthritis or chronic knee pain needs one.

Why MRI and X-Ray Findings Can Be Misleading

One of the biggest misconceptions about knee pain is that arthritis on an X-ray automatically explains the symptoms.

What’s not a misconception, however, is that joint degeneration is incredibly common as we age.

Studies show that only about 15 percent of people with evidence of knee osteoarthritis actually experience symptoms. The other 85 percent walk around completely pain free despite having the same findings on imaging.

MRI studies reveal similar patterns.

In one well-known study published in 2012, researchers performed MRI scans on more than 500 people who had no knee pain at all. Seventy-two percent showed signs of arthritis and roughly one quarter had meniscus tears.

In other words – structural changes inside the knee are far more normal than most people realize.

This is why basing a treatment decision solely on imaging can be misleading.

Sometimes Knee Pain Isn’t Actually Coming From the Knee

Over my two decades of treating patients with knee pain, the biggest problems I’ve seen after surgery rarely had anything to do with the procedure itself.

Instead, the issue was an incorrect diagnosis before surgery.

Sometimes the knee wasn’t actually the primary source of pain.

Knee pain can originate from the hip, ankle, or even the lower back. Research has shown that a surprising percentage of people with isolated knee pain actually respond to treatment directed at their spine.

That means someone could have arthritis in their knee and still have their symptoms driven by a problem elsewhere.

If that underlying cause isn’t identified first – surgery may be unnecessary, and it certainly won’t solve your problem.

3 Things to Consider Before Knee Surgery

Before considering any type of knee surgery – whether arthroscopic or a full replacement – there are several important things to evaluate.

1. The severity of your pain

If your discomfort is manageable and you can still participate in most of the activities you enjoy, rushing into surgery may not make sense.

Even successful knee replacements involve risks such as infection, blood clots, or complications related to anesthesia. Full recovery can take six to twelve months.

2. Whether your spine could be involved

If your knee pain fluctuates, appears suddenly, or occurs alongside back discomfort, it is worth having your spine evaluated by someone trained in diagnosing mechanical pain patterns.

In many cases, addressing the spinal issue resolves the knee pain without any treatment directed at the knee itself.

3. How stiff your knee actually is

With truly advanced arthritis, stiffness tends to be constant and progressive.

But if your knee mobility improves with movement, stretching, or specific exercises, the limitation may be mechanical rather than structural.

When that happens, restoring the right movement patterns can dramatically improve symptoms without surgery.

The Bottom Line: Surgery Should Be a Last Resort

To be clear – knee surgery is not always avoidable. For some patients, particularly those with severe arthritis and significant functional limitations, knee replacement can be life changing.

But surgery should almost always be considered a last resort, not the first step.

Before going down that road, it’s essential to make sure your knee pain has been accurately diagnosed and that you have explored all appropriate conservative treatment options.

Arthroscopic surgery and knee replacement may be among the most commonly performed orthopedic procedures in the country, but that does not mean they are always the right solution.

In many cases, the right diagnosis and treatment approach can restore knee function and eliminate pain without ever needing surgery.

Knee Pain Treatment in Portsmouth, NH

Dr. Carrie Jose is a Physical Therapy Specialist and Mechanical Knee Pain expert. She is the owner of CJ Physical Therapy & Pilates in Portsmouth, NH, where she helps people across the Seacoast of New Hampshire overcome chronic knee pain and avoid unnecessary surgery through specialized movement-based treatment.

She also hosts educational workshops and classes for people struggling with knee arthritis, meniscus injuries, and persistent knee pain.

To get a free copy of her Guide to Knee Pain or learn about the next Knee Pain Masterclass in Portsmouth, visit cjphysicaltherapy.com or call 603-380-7902.

When exercise hurts your back instead of helps

Six Ways to Help Manage Knee Arthritis and Stay Active

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Knee Arthritis Treatment in Portsmouth, NH: 6 Ways to Stay Active Without Injections or Surgery

Knee arthritis is one of the most common forms of osteoarthritis, affecting more than 80% of osteoarthritis cases and nearly 19% of Americans over age 45. Here in Portsmouth, NH and across the Seacoast region, we see it every day – active adults who want to keep walking, hiking, golfing, skiing, and staying independent without being limited by chronic knee pain.

For many people, a diagnosis of knee osteoarthritis leads to chronic, debilitating knee pain that stops them from doing their favorite activities. Sometimes it is due to the limiting belief that once you have arthritis, you have “bad knees” for life. Other times it is because you have been told you have “bone-on-bone” in your knee and should scale back activity so you do not make it worse.

This line of thinking is flawed and often leads to unnecessary injections, procedures, and surgery. Being active is one of the best things you can do to manage knee arthritis and protect your joints long term.

But what if movement and activity hurt?

Here are six expert-backed strategies we use at our Portsmouth, NH physical therapy clinic to help people manage knee osteoarthritis naturally and stay active without relying on injections or surgery.

1. Strengthen Your Hips and Core

If your hips and core are weak, your knees take the hit.

Your thigh bone (femur) connects your knee to your pelvis. Your core strength controls your pelvis. If your pelvis is not stable, your femur struggles to stay in proper alignment, which increases stress through your knee joint.

At our Portsmouth physical therapy clinic, we prioritize hip and core strengthening for patients with knee arthritis because improving these areas often significantly reduces knee pain. If you have arthritis in your knees, minimizing unnecessary joint stress is critical. Strong hips and a stable core help prevent flare-ups and keep you active longer.

2. Keep Your Knees Mobile

Mobility before stability is a principle we emphasize with every joint, but especially the knee.

Your knee needs to bend fully so you can squat and pick things up, and it needs to straighten fully to provide stability when walking. When either of these motions is limited, surrounding muscles and ligaments absorb more stress, which can aggravate arthritis symptoms.

Many people in the Seacoast area are told that stiffness is simply part of arthritis and something they must accept. But even a 10 percent improvement in knee mobility can create meaningful functional gains, reduce daily discomfort, and help you avoid more invasive treatments.

Limited motion is often treatable – even with arthritis.

3. Do Not Stop Your Activities

When people hear they have arthritis, especially if they have been told it is “bone-on-bone,” they often think slowing down will protect their knees. In reality, inactivity can make symptoms worse.

Research consistently shows that severe joint pain among adults with arthritis is worse with inactivity. Movement improves blood flow, maintains joint nutrition, and preserves muscle strength.

Interestingly, only about 15 percent of patients with evidence of knee osteoarthritis on X-ray report symptoms. That means many people are walking, biking, hiking around Portsmouth, and enjoying their favorite activities despite what imaging shows.

The key is smart activity, not no activity. Continuing to move is one of the most powerful ways to prevent arthritis from progressing and to maintain independence as you age. If pain is limiting you, working with a knee pain specialist in Portsmouth, NH can help you modify activities safely and effectively.

4. Optimize Your Footwear and Walking Mechanics

Your feet have a direct impact on your knees. If you wear unsupportive shoes or walk with poor mechanics, your knees absorb more stress than they should.

Over time, this increased strain can worsen arthritis symptoms. Supportive footwear that promotes proper alignment and cushioning can reduce unnecessary joint loading.

Walking is one of the best low-impact activities for knee arthritis. If you experience knee pain while walking around Portsmouth or on local trails, a professional gait assessment can identify weaknesses or imbalances contributing to your discomfort and help you choose footwear that supports your specific needs.

5. Choose Natural, Joint-Friendly Pain Relief Options

Your knees work hard every day. If you have arthritis, finding relief without relying on medications, injections, or surgery can be life changing.

Natural pain relief strategies can help reduce inflammation and improve mobility. Heat therapy and targeted stretching reduce stiffness by increasing circulation and relaxing surrounding muscles. Massage and foam rolling improve blood flow and ease muscle tension around the knee.

Regenerative treatments such as shockwave therapy, EMTT, and dry needling are becoming popular alternatives to cortisone injections. These approaches stimulate your body’s natural healing response rather than masking pain or contributing to long-term joint breakdown.

When used appropriately, these strategies can help you manage knee arthritis while staying active and avoiding unnecessary procedures.

6. Manage Inflammation with Diet and Hydration

Chronic inflammation can worsen arthritis symptoms, but nutrition plays a significant role in joint health.

Anti-inflammatory foods such as fatty fish, leafy greens, berries, and turmeric support joint function. Omega-3 fatty acids from fish oil may reduce inflammation at a cellular level. Supplements like collagen and glucosamine-chondroitin may support cartilage health and joint lubrication for some individuals.

Hydration is equally important. Water helps maintain joint cushioning and reduces friction within the joint.

Simple dietary changes combined with appropriate supplementation can complement your physical therapy program and support long-term knee health.

Final Thoughts on Knee Arthritis Treatment in Portsmouth, NH

Even if you have been told you have “bone-on-bone” or advanced arthritis, you can still improve your knee health.

The best thing you can do for your knees is to keep moving. The right strength program, improved mobility, supportive footwear, smart activity modification, and natural pain relief strategies can make a significant difference.

If you live in Portsmouth, NH or the surrounding Seacoast area and knee arthritis is limiting your ability to stay active, consider speaking with a physical therapy specialist who understands how to treat arthritis without defaulting to injections or surgery.

Dr. Carrie Jose, Physical Therapy Specialist and Mechanical Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth, NH and writes for Seacoast Media Group. If you are local to Portsmouth, NH and looking for help with knee arthritis treatment, request a FREE Discovery Visit with one of her specialists to learn how to stay active and protect your knees naturally.

Why Your Knee Pain Isn’t Going Away – And What You Might Be Missing

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Knee Pain in Portsmouth, NH? 4 Hidden Causes Most People Overlook

Knee pain can be stubborn – especially if you’ve already tried stretching, strengthening, injections, or even surgery with little to no relief.

If you live in Portsmouth, NH or the Seacoast area, and you’ve been told your pain is simply “wear and tear,” arthritis, or aging – you’re not alone.

But here’s something most people aren’t told…

There are plenty of people with arthritis and age-related changes who have no knee pain at all.

So what’s really going on?

At our Portsmouth physical therapy clinic, we often find that knee pain isn’t always a knee problem. If your pain keeps coming back despite following conventional advice, one of these four lesser-known causes may be the real reason your knee pain won’t go away.

1. Your Knee Pain Might Actually Be Coming From Your Lower Back

Many Portsmouth residents are surprised to learn that nearly 40% of extremity pain originates from the spine – even when there’s no back pain present.

The nerves that control your knee function begin in your lower back. If those nerves are irritated or compressed, you may feel pain in your knee instead.

Signs your knee pain could be coming from your back:

  • Pain that moves up or down your leg
  • Discomfort that worsens with prolonged sitting
  • Knee treatments that don’t seem to work

This is why working with a mechanical back pain specialist in Portsmouth, NH can make all the difference. Treating the source — not just the symptoms – is key.

2. Weak Core and Hips Can Lead to Chronic Knee Pain

When most people think about core strength, they think about abs – not knees. But your core, hips, and glutes stabilize your entire lower body.

If these muscles are weak, your knees absorb extra stress. Over time, this can lead to:

  • Knee pain when walking or running
  • Instability on one leg
  • Pain after prolonged activity
  • Recurring knee flare-ups

At our Portsmouth physical therapy clinic, we frequently see knee pain resolve once proper hip and core stability is restored.

3. Limited Ankle Mobility Could Be Causing Your Knee Pain

Your ankles are the foundation of your lower body. If they lack mobility or stability, your knees compensate.

This is especially common in active adults in the Seacoast area who enjoy:

  • Running
  • Hiking
  • Golf
  • Tennis
  • Gym workouts

If your ankles are stiff or unstable, your knees take the hit. Improving ankle mobility can dramatically reduce stress on the knee joint.

4. Your Knee May Not Be Moving the Way It Should

One of the most overlooked causes of knee pain is mobility restriction – especially loss of slight hyperextension.

Most rehab programs focus on bending the knee. But proper knee mechanics require full extension – and often slight hyperextension. If your knee stops at “just straight,” it may still be restricted.

This is extremely common after knee surgery in Portsmouth-area patients, where full mobility isn’t always restored.

If one knee doesn’t move like the other, it may be time to work with a mechanical knee pain specialist who can restore proper joint motion.

Why Your Knee Pain Isn’t Going Away

If you’ve been dealing with persistent knee pain in Portsmouth, NH, there’s a strong possibility that:

  • You were given the wrong diagnosis
  • You’ve been treating the wrong area
  • Or your rehab plan didn’t address the root cause

The true problem may be coming from your back, hips, ankles, or movement restrictions that are placing secondary stress on your knee.

A mechanical pain specialist trained to assess the entire body can identify the real source and create a personalized plan to finally resolve your knee pain – without unnecessary injections or procedures.

Looking for Knee Pain Treatment in Portsmouth, NH?

If you’re local to Portsmouth or the Seacoast area and want answers, consider speaking with one of the specialists at CJ Physical Therapy & Pilates.

Led by Dr. Carrie Jose, our team specializes in mechanical knee pain treatment and helping active adults get back to walking, exercising, and living fully – without relying on injections or surgery.

Request a FREE Discovery Visit with one of our specialists to determine the true cause of your knee pain.

If you’re searching for:

  • Knee pain specialist in Portsmouth, NH
  • Physical therapy for knee pain near me
  • Natural knee pain treatment in Seacoast NH
  • Help for chronic knee pain after surgery

 

Think Arthritis Means Slowing Down? Meet the Rise of the “Ultimate Boomer”

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For decades, arthritis has been treated like a life sentence.

Once joint pain appears or an X-ray shows “degeneration” — many adults are told to lower their expectations. Walk less. Avoid impact. Be cautious. Accept that pain and limitation are simply part of aging. In more severe cases, joint replacement is presented as the inevitable next step.

But here in Portsmouth and across the Seacoast, a different story is emerging — and it’s one I see every day in my physical therapy clinic.

Adults in their 50s, 60s, and 70s are refusing to accept the idea that osteoarthritis means slowing down. Instead, they’re hiking local trails, golfing, strength training, traveling, playing with their grandkids, and staying active in the lives they love. Many tell me they feel better now than they did years ago.

This growing group represents what I like to call the rise of the “Ultimate Boomer.”
Someone who understands that while aging is inevitable, decline doesn’t have to be.

Arthritis Is Common — But Feeling “Old” Is Optional

One of the most misunderstood facts about arthritis is this:
Most adults over 50 — and many in their 40s — show arthritic changes on imaging whether they have pain or not.

Just like wrinkles on your skin, joints change with time. But those changes alone do not determine how your body feels or functions.

Problems begin when a diagnosis of arthritis starts to define what people believe their body can tolerate.

When patients hear phrases like “bone-on-bone” or “degenerative joint disease,” fear naturally follows. Activity decreases — especially walking, lifting, and load-bearing movement. Over time, muscles weaken, circulation declines, and joints receive less nourishment — exactly the opposite of what arthritic joints need to stay healthy.

Even more damaging, people lose confidence in their bodies. That loss of trust accelerates stiffness, pain, and overall physical decline.

Arthritis doesn’t make you old. Inactivity does.

The Ultimate Boomer mindset recognizes this — and it’s the difference between aging with confidence and feeling fragile as the years go on.

Why Movement Is One of the Most Powerful Arthritis Treatments

At CJ Physical Therapy & Pilates in Portsmouth, NH, we focus on helping people move better — not less.

When done correctly, movement is protective for arthritic joints:

  • Walking improves joint lubrication and circulation
  • Strength training reduces stress on painful joints by building muscular support
  • Core stability and Pilates-based training improve posture, balance, and alignment so joints are loaded more evenly

These habits don’t “wear joints out.”
They help preserve joint health and reduce pain associated with osteoarthritis.

The Ultimate Boomer doesn’t stop moving because something hurts.
They learn how to move better.

Why Recovery Matters More as We Age

One key difference between a 30-year-old and a 65-year-old with joint pain is recovery speed.

As we age, circulation slows, tissue healing takes longer, and inflammation becomes more persistent. Improvement is still absolutely possible — but recovery needs to be supported intentionally.

This is where modern, non-invasive arthritis treatments are changing what’s possible.

At our Portsmouth physical therapy clinic, we use advanced technologies such as Shockwave Therapy and EMTT to help support healing in chronically irritated joints.

  • Shockwave therapy increases blood flow and stimulates cellular repair in stubborn, painful tissue
  • EMTT (Extracorporeal Magnetotransduction Therapy) works at a deeper cellular level, helping reduce chronic inflammation and improve tissue metabolism

When used together, these therapies can improve the internal environment of the joint — reducing inflammation, improving circulation, and making movement and strengthening possible again.

These treatments aren’t about masking pain.
They’re about restoring the conditions your body needs to respond to exercise, physical therapy, and daily activity.

For many adults with arthritis, this becomes the missing link between “I know I should move” and “my body finally lets me.”

Confidence Is the Real Anti-Aging Tool

When people tell me they want to feel younger, they’re rarely talking about appearance.

They want to:

  • Trust their knees on uneven ground
  • Lift without fear of weeks of pain
  • Stay active without worrying that soreness will spiral
  • Maintain independence

That confidence comes from a body that is strong, resilient, and supported by the right care.

The Ultimate Boomer understands that arthritis isn’t a reason to stop living fully — it’s a reason to get smarter about how you move and how you recover.

Arthritis Is Not the End of Your Story

Arthritis does not mean the end of your favorite activities.
It does not mean you are broken.
And it certainly doesn’t mean your best years are behind you.

Aging well isn’t about denying arthritis exists.
It’s about refusing to let it define you.

Because the real goal isn’t just to live longer —
It’s to live better, stronger, and more confidently at every stage of life.

That’s what it truly means to be an Ultimate Boomer.

About the Author

Dr. Carrie Jose, DPT, is a Physical Therapy Specialist and Regenerative Therapy Expert and the owner of CJ Physical Therapy & Pilates in Portsmouth, NH. She specializes in helping adults with arthritis, joint pain, and chronic injuries avoid unnecessary medications, injections, and surgery through expert physical therapy and non-invasive healing technologies.

Dr. Jose also writes for Seacoast Media Group.

To learn more about your options or request a free Discovery Visit CLICK HERE or call 603-380-7902.

Holding Knee with Arthritis

Want to Avoid a Total Knee Replacement? Start Here.

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Every year, around 700–800,000 Americans undergo total knee replacement surgery – and that number continues to climb.

Here in Portsmouth, NH, we see this trend too – but what if many of those surgeries weren’t actually necessary?

It’s true that knee replacements have an excellent success rate, with more than 90% lasting 20 years or more. But here’s something most people don’t realize…

Only 15% of people who show signs of osteoarthritis on X-ray actually have symptoms. That means the majority of folks walking around with “bone-on-bone” arthritis don’t have any pain at all. Meaning, “severe arthritis” showing up on an X-ray isn’t the be-all-end-all diagnosis you thought it was.

So why do so many end up under the knife?

Because structural findings on imaging – like arthritis, bone spurs, or meniscus tears – are often blamed for pain that may actually have another cause. If you want to avoid knee replacement surgery, it’s critical to understand what’s really behind your pain and whether you’ve exhausted all your options first.

Here are three key things to look at before you resign yourself to surgery.

1. Don’t Let an X-ray Decide for You

Too often, people are told they need a knee replacement because their X-ray “looks bad.” But your level of pain and function – not your imaging – should be what drives your decision.

If you can still walk, climb stairs, and do most of your favorite activities with manageable discomfort – why rush into major surgery with months of recovery and potential complications?

Knee replacement can be life-changing for those in severe, unrelenting pain – but if you’re still functioning relatively well, it’s worth holding off. You may find that a targeted approach to movement, strength, mechanics, and healing can relieve your pain and keep you active for years – without surgery.

And if you’ve already tried physical therapy and exercise but still feel limited, regenerative treatments like Shockwave Therapy and EMTT (Extracorporeal Magnetotransduction Therapy) can help bridge the gap. These non-invasive technologies work by stimulating tissue repair, reducing inflammation, and improving circulation – essentially helping your body heal itself. For many people with chronic knee pain or mild arthritis, regenerative therapy has been a game changer – providing relief and better mobility without needles, surgery, or downtime.

In short, before deciding your knees are “too far gone” just because an X-ray told you so – explore whether your body still has the capacity to heal. You might be surprised at how much function and comfort you can restore with the right approach.

2. Check Your Back (Yes, Really)

One of the most overlooked causes of persistent knee pain is your spine.

A study published in the Journal of Manual and Manipulative Therapy found that over 40% of people with isolated limb pain responded to treatment directed at their spine – even when they didn’t think their back was involved. Plus, even without this study, I’ve seen this all too often in real-life practice.

That means your “knee pain” could actually be coming from irritation in your lower back or nerves. If your knee pain comes and goes, varies with position, or you also experience back stiffness or leg tingling – don’t ignore it or assume it’s all in your knee.

Getting evaluated by a Portsmouth, NH mechanical pain specialist who can test whether your pain is spine-related or knee-related can save you from years of ineffective knee treatments…

3. Assess Your Mobility, Not Just Your Arthritis

If your knee is truly arthritic and severely damaged, it will usually feel stiff and restricted all the time. But if your stiffness fluctuates – maybe it loosens up after you stretch, or feels fine one day and tight the next – that’s a big clue your pain could be mechanical – not degenerative.

Sometimes, a small meniscus fold or mechanical joint restriction is the real culprit, and when the joint is moved the right way, the restriction disappears – along with your pain. Unfortunately, this won’t show up on an X-ray or MRI – and many clinicians miss it unless they’re trained in mechanical diagnosis.

Before agreeing to surgery, find out whether your joint motion can be restored naturally. When you regain full, pain-free movement, your knee may not need replacing after all.

The Bottom Line:

Knee replacements absolutely have their place. For some people, they’re the best path to relief and mobility. But far too many people jump to surgery because they were told their X-ray “looked bad” instead of being evaluated properly for the true source of their pain.

If you’re over 40, dealing with nagging knee pain, and want to avoid surgery as long as possible – start by getting your back checked, your movement analyzed, and your regenerative options explored by someone trained in mechanical pain and tissue healing.

You might just find there’s still plenty of life left in your knees – and the added bonus will be you avoiding a major surgery.

Are you local to Portsmouth, NH?

CLICK HERE to request a free discovery visit with one of our specialists in downtown Portsmouth.

Dr. Carrie Jose, Physical Therapist and Mechanical Knee Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch – or reserve a seat in her upcoming Masterclass on How to End Knee Pain Naturally – CLICK HERE.

Physical therapist helping patient with natural knee pain relief in Portsmouth NH

Six Tips for Managing Knee Pain without Medication

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6 Natural Ways to Manage Knee Pain Without Medication or Surgery

When you’re suffering from lingering knee pain that just won’t go away, it can deeply affect your day-to-day life. And when this happens – it’s easy to become desperate and resort to daily medication – or “quick fix” procedures or surgery. But there’s good news – there are plenty of natural, non-medicated ways to manage knee pain successfully and improve how you feel – even if you’ve been dealing with knee pain for years. You don’t always need medication or invasive treatments to find relief – despite what the medical community tells you.

Introduction

When you’re suffering from lingering knee pain that just won’t go away, it can deeply affect your day-to-day life. And when this happens, it’s easy to become desperate and resort to daily medication or “quick fix” procedures or surgery.

But there’s good news — there are plenty of natural, non-medicated ways to manage knee pain successfully and improve how you feel, even if you’ve been dealing with knee pain for years. You don’t always need medication or invasive treatments to find relief — despite what the medical community tells you.

Understanding the Problem: Why Knee Pain Lingers

Knee pain often develops gradually due to muscle imbalances, stiffness, or overuse. It can also stem from poor movement patterns that put excess strain on your knees. Many people turn to medication for temporary relief, but this doesn’t fix the underlying cause.

By addressing the true source of your discomfort — how your body moves, supports, and aligns itself — you can find lasting relief naturally.

Common Causes of Ongoing Knee Pain

  • Weak hips or core muscles that lead to poor alignment

  • Stiffness in the hips, hamstrings, or quadriceps

  • Prolonged sitting or sedentary habits

  • High-impact or improper exercise routines

  • Unsupportive footwear

  • Poor balance or coordination

Understanding these root causes allows you to take meaningful, proactive steps toward recovery — without medications or procedures.

Natural Solutions: 6 Proven Tips to Relieve Knee Pain

1. Strengthen Your Hips and Core

Your hips and core play a crucial role in providing stability and support for your knees. When these muscles are weak or unbalanced, your knees bear the brunt of poor mechanics during movements like walking, running, and squatting.

Strengthening your hips and core improves body alignment, reduces strain on your knees, and promotes long-term joint health. Try exercises such as glute bridges, side leg lifts, and planks for better stability and reduced pain over time.

2. Improve Your Flexibility

Mobility comes before stability when it comes to joint health. Stiff joints force surrounding muscles to overcompensate, leading to more discomfort and inefficiency in movement.

Improving flexibility—especially in your hips, hamstrings, and quadriceps—helps distribute forces evenly through your body and reduces strain on your knees. Regular stretching, yoga, or mobility exercises can enhance your joint motion and reduce chronic knee discomfort.

3. Don’t Sit Too Long

Sitting for extended periods can cause stiffness in your knees and reduce circulation. It may also create or worsen imbalances in your hips and back that contribute to knee pain.

Make it a habit to stand up and move every 30 minutes. Light stretching, short walks, or even standing for a few minutes can help keep your knees flexible and pain-free.

4. Stay Active

Regular, low-impact exercise is one of the best ways to manage knee pain naturally. Activities like swimming, cycling, and walking increase blood flow, reduce inflammation, and lubricate the joints.

If arthritis is a concern, consider Pilates or resistance band exercises to build strength without overloading your knees. Avoid high-impact movements that cause pain and focus on maintaining flexibility, balance, and muscle endurance.

5. Wear Supportive Footwear

Footwear plays a big role in knee health. Shoes that don’t support your feet properly can cause poor alignment and extra stress on your knees.

Choose shoes with good arch support, cushioning, and proper alignment. Replace worn-out footwear regularly, and consider custom orthotics if needed to optimize foot and knee mechanics.

6. Optimize Your Balance

Good balance isn’t just about preventing falls—it also helps your knees function efficiently. When your body is well-balanced, the load is distributed evenly across muscles and joints.

Practice simple balance exercises such as standing on one leg, using a balance board, or doing yoga. Improving your balance helps reduce knee strain, enhances coordination, and promotes overall stability.

Next Steps: Find Natural Relief in Portsmouth, NH

If you’ve been dealing with knee pain for a while and haven’t incorporated these tips yet, now is a great time to start. Try these strategies first before resorting to something invasive—or accepting a life on daily pain medication.

And if you need guidance, it’s a good idea to consult with a physical therapy specialist who focuses on natural treatments for knee pain.

Are you local to Portsmouth, NH?

 CLICK HERE to speak with one of our specialists at CJ Physical Therapy & Pilates. We’ll help you figure out which strategies will get you back to doing all the activities you love—while avoiding medications and procedures.

About Dr. Carrie Jose

Dr. Carrie Jose is a Physical Therapy Specialist and Mechanical Pain Expert, and owner of CJ Physical Therapy & Pilates in Portsmouth, NH. She also writes for Seacoast Media Group.

To get in touch—or to request a free copy of her guide, “7 Easy Ways to Get Rid of Knee Pain”— CLICK HERE.

Love to Hike? 7 Strategies for Healthy Knees

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Love to Hike? 7 Strategies for Healthy Knees

Hiking isn’t just good for the soul – it’s one of the best forms of exercise for longevity. Long, steady hikes typically put you in Zone 2 cardio, that sweet spot where your heart rate is elevated but you can still hold a conversation. Research shows Zone 2 training is one of the most powerful ways to build endurance, improve metabolic health, and protect your heart as you age. When you combine that with fresh air, nature, and the mental reset that hiking provides, you’ve got a recipe for living longer and healthier.

But here’s the catch…

If your knees hurt, you’re far less likely to get out on the trails and enjoy those benefits. For many adults in their 40s, 50s, and beyond, it’s knee pain – not lack of motivation – that sidelines them. Personally, I love to hike. My pup Bodie and I have already tackled 33 of the 48 White Mountain 4,000-footers together – and the last thing I want is for knee pain to derail that journey. Over the years, both in the clinic and on the trails, I’ve learned that protecting your knees isn’t just about avoiding injury – it’s about building mobility, balance, and strength so you can keep hiking and keep hitting that Zone 2 target for decades.

Here are 7 of my top strategies to keep your knees healthy on the trails:

1. Strengthen More Than Just Your Legs

Most hikers know strong legs matter. But what often gets overlooked is the role of your hips and core. Your glutes and hip muscles stabilize your pelvis, which in turn keeps your thigh bone – and your knee – aligned. If these areas are weak, your knee takes the brunt of every single step. On a typical 4K-footer, I rack up around 27,000 steps. Imagine your knee compensating on each one. Prioritize exercises that target glutes, hip stabilizers, and core muscles. Think bridges, planks, side steps, and single-leg work. The stronger your foundation, the better your knees will perform under pressure.

2. Keep Your Knees (and Hips) Mobile

Lack of mobility in your knees and hips – even a subtle loss – can impact the way your knees function. Your knees should fully straighten, bend deeply, and even hyperextend a little. Without this range, your knees can’t absorb the demands of steep inclines, rock scrambles, or uneven terrain. But don’t just focus on your knees – your hips and ankles need to move freely too. When one joint stiffens, another (often your knee) has to compensate. If your knees feel achy, check to make sure stiffness isn’t the reason.

3. Optimize Your Balance

Uneven trails, water crossings, and rocky descents demand excellent balance. Without it, your knees may end up working overtime to stabilize you. You can improve balance by practicing single-leg activities, such as standing on one foot while brushing your teeth, then progressing to single-leg squats and step-downs. Dynamic drills like walking heel-to-toe on a line or using a balance pad to mimic trail conditions can also be effective.

4. Train Eccentric Strength (Downhill Prep)

Most people’s knees flare up going downhill, not uphill. That’s because downhill hiking demands eccentric strength – the ability of your quads and even hips to control your descent while resisting gravity. Exercises like slow step-downs, controlled squats, and reverse lunges train your body for this exact stress, protecting your knees from strain when descending steep terrain.

5. Don’t Neglect Recovery

It’s easy to focus only on training for the hike, but recovery is just as important for keeping knees healthy long-term. Muscles and connective tissues adapt and get stronger when you give them time to repair. Simple recovery practices like foam rolling, stretching, and staying hydrated and prioritizing sleep all help reduce inflammation and improve resilience for the next hike. And if your knees are particularly sensitive after a hike – regenerative treatments like shockwave therapy and EMTT can help your joints recover quickly and naturally.

6. Choose Footwear That Supports Your Mechanics

Footwear can make or break your knees on the trails. Poor support or worn-out soles force your knees to work harder with every step. Good shoes aren’t just about cushioning – they should work with the way you move and give you stability when the trail gets rough. Keep in mind that your feet often widen and swell as you hike, which can change how your shoes fit and affect your mechanics. Choosing shoes with enough room in the toe box and proper support for your arches can prevent your knees from picking up the slack. Don’t forget the basics either – replacing trail shoes regularly (every 300–500 miles) is just as important as any strengthening exercise.

7. Get Checked Before It’s Too Late

One of the most overlooked strategies for preventing knee pain is early intervention. If you notice stiffness, swelling, or pain that doesn’t improve with movement, it’s better to get evaluated sooner rather than later. The longer you push through, the more compensations build up – and the harder it is to fix. In the same way you wouldn’t wait for your car to break before servicing it – you don’t want to wait for your knees to fail before seeking help.

Knee pain doesn’t have to stop you.

Hiking is one of the simplest and most enjoyable ways to support your health. It builds strength and endurance, keeps your heart and lungs working efficiently, and connects you to nature. But none of those benefits matter if knee pain keeps you on the sidelines. By strengthening your hips and core, improving mobility, training balance and eccentric control, choosing the right footwear, recovering properly, and seeking help early if pain persists – you’ll give your knees the best chance to keep carrying you up (and down) the trails for years to come.

 

A Physical Therapy Expert’s Guide to Enjoying Fall Activities Pain-Free

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A Physical Therapy Expert’s Guide to Enjoying Fall Activities Pain-Free

Fall is my favorite season-and I know it is for many of you too. Crisp air, colorful leaves, pumpkin patches, and cozy outdoor gatherings are some things that come to mind. But there’s also raking leaves, picking apples, chopping wood, and moving heavy things like hay bales or pumpkins. Any of these activities can produce unwelcome strain on your body if you’re not careful. 

Here’s a guide to enjoying all that fall has to offer-from a back pain and mechanical pain expert-so you can do as much as you want this fall season while keeping your back and joints pain-free.

  1. Rake Leaves with Care

Raking is a quintessential fall activity, but it’s also repetitive and strenuous, which can lead to back pain if done improperly. To protect yourself, begin by warming up. Just as athletes warm up before a game, you should warm up before raking. Try a brisk 5-10 minute walk around your yard or neighborhood to get your blood flowing, followed by gentle stretches for your back, shoulders, and legs. A few torso twists and arm circles will help loosen up your muscles and prepare them for the repetitive motions of raking. Next, choose a lightweight rake with a long handle that allows you to stand upright. Avoid bending forward too much, and alternate sides regularly to avoid overusing one side of your body. When bending to gather or bag leaves, squat using your legs and keep your core engaged. Avoid twisting from your waist, as this puts your spine in a vulnerable position. Instead, pivot your entire body to avoid strain. Raking for extended periods can tire out your muscles, making you more susceptible to injury, so set a timer for every 20-30 minutes and take a short break to stretch your back and shoulders.

  1. Safely Pick Up and Carry Pumpkins

Pumpkin picking is a fall favorite, but carrying heavy or awkwardly shaped pumpkins can strain your back and shoulders if you’re not careful. Here’s how to keep things safe and pain-free. First, when lifting a pumpkin, bend at your knees and use your leg muscles to power the lift. Keep the pumpkin close to your body and avoid twisting as you lift. If possible, use a cart or wagon to transport heavier pumpkins and prevent carrying strain. Many farms and pumpkin patches provide carts-take advantage of them! If you’re decorating with multiple pumpkins or other fall items, consider limiting the number of trips you make to and from your car or home to avoid repetitive strain. This advice applies to picking up and carrying anything-whether it’s hay bales, fall decorations, or putting away summer furniture.

  1. Use Good Posture When Apple and Pumpkin Picking

Apple orchards and pumpkin patches can be so much fun, but both activities involve a lot of bending, reaching, and lifting. Use these tips to protect your body. Instead of overstretching to reach that perfect apple, use a ladder or stool. Overreaching can lead to shoulder and back strains, so play it safe and keep a good base of support as you reach up. When standing or walking for extended periods in the orchard or patch, practice standing tall, with your weight evenly distributed between both feet. This not only helps reduce fatigue but also protects your lower back. Additionally, if you know you’ll be walking and standing for prolonged periods, wear good, supportive shoes. This will go a long way in helping your spine and the rest of your joints absorb the load of your body as well as those pumpkins and apples.

  1. Move Often and Stay Hydrated

All-day outdoor fall activities can wear you out, especially if you’re standing, bending, or lifting frequently. Staying mindful of your body can make a big difference. Make a point to take a stretch break every hour or so. Focus on simple movements that lengthen your spine and open up your chest and shoulders, such as reaching your arms overhead and gently twisting your torso side-to-side. Cooler weather can make you feel less thirsty, but it’s still essential to stay hydrated. Dehydration can lead to muscle stiffness, fatigue, and even unwanted spasms and cramps, increasing the risk of strains.

  1. Cool Down After Activities

Once you’ve wrapped up your fall fun, give your body a few minutes to cool down and recover properly. A little bit of post-activity care can go a long way in keeping pain at bay. After raking, decorating, or any heavy lifting, spend five minutes stretching your back, legs, and shoulders. Simple stretches like extending your spine backward or pulling your knees to your chest can help relieve tension. After a full day of physical activity, it’s tempting to sink into a couch or recliner, but try to avoid slumping immediately afterward. Instead, sit with a straight back, or go for a light walk. This can help prevent stiffness and reduce the likelihood of soreness.

Enjoy Fall the Pain-Free Way

Fall activities are a great way to enjoy the season and embrace the outdoors, but they don’t have to come with pain and strain. Taking a few preventive measures, such as warming up, being aware of your body, and using proper lifting techniques, can make a significant difference in how you feel afterward. With these tips, you’ll be ready to fully enjoy apple-picking, pumpkin patches, and all the beauty that fall has to offer-with a lot less ache. That being said, if you try every tip I’ve mentioned and don’t notice any difference in how you feel or tolerate these activities, your problem might need expert help. Reach out so we can help you find a mechanical pain expert in your area who can work with you.

Are you local to Portsmouth, NH? If so, consider speaking to one of my specialists in a Free Discovery Session. This 30-min session is a designed to: 1. Make sure we can help you 2. Make sure you’re a good fit for what we do 3. Make sure we’re a good fit for you. Click here to speak with a specialist.

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch, call 603-380-7902, or CLICK HERE to get a free guide for preventing back pain.

Knee Pain Causes

PRP for Knee Pain? What You Need to Know Before You Try

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If you’ve been dealing with knee pain that just won’t go away – chances are you’ve come across Platelet-Rich Plasma injections – also known as “PRP.”

Although PRP has been around for decades, it gained popularity in the early 2000s when high-profile athletes began using it to accelerate healing. More recently, it’s become more well-known thanks to the “longevity craze” – where people are actively searching for natural solutions and cutting-edge technologies to improve healing and avoid procedures, surgery, or medication.

Like other regenerative therapies, I appreciate PRP because it works with your body’s own healing abilities. It offers a healthier alternative to cortisone injections and medications, which can damage joints and organs over time. In some cases, PRP has even helped people avoid major surgery – an option that carries its own risks. PRP treatment involves taking a small blood sample, spinning it in a centrifuge to isolate the platelets, and injecting the concentrated solution into the knee joint. Platelets are rich in growth factors that support tissue repair – which is why proponents believe PRP can accelerate healing.

But despite its benefits, the real question is: “Is PRP the best first course of action for my knee pain?” It’s expensive, it’s invasive, and results can take months to appear. Let’s take a closer look at the pros and cons so you can make the best decision for yourself.

PRP outcomes aren’t always predictable.

Some people experience relief and improved function, while others feel little to no difference. A 2023 meta-analysis published in Annals of Medicine and Surgery found that PRP outperformed both corticosteroid and hyaluronic acid injections at the six-month mark. But that relief was not immediate. PRP is a waiting game. Results can take several months, and in some cases, may never fully arrive. This delayed response and unpredictability often pushes people toward cortisone shots for their fast – though temporary – relief. Ultimately, PRP success varies widely depending on your condition, the protocol used, and the provider’s skill.

Another factor to consider with PRP is cost.

Most regenerative therapies aren’t covered by insurance. One PRP injection can range from $500 to $2,000, and many protocols recommend two or three injections. Add in the long waiting period for results, and it may be wise to explore other options first. One of the biggest complaints I hear from patients is that they jumped to PRP too fast, spent the money, and either stayed in pain or the pain came back a few years later.

The good news is that the growing interest in longevity has brought other effective technologies to market. When people ask me about PRP – I often say it’s a great treatment – but if you haven’t yet explored some of the precursors to PRP – it might be worthwhile. Regenerative therapies like shockwave (high-pressure soundwaves) and EMTT (extracorporeal magnetotransduction therapy, using high-frequency magnetic energy) stimulate blood flow, activate tissue repair, and reduce inflammation. Like PRP, these treatments are natural and enhance your body’s ability to heal. But unlike PRP, they’re non-invasive, require no downtime, and often deliver results more quickly. I typically recommend trying these options first. For many people, they’re enough to get healing and moving again – fast – so you’ll know whether you even need PRP.

While relatively new to the market, both shockwave and EMTT have shown promising results – especially when compared to more invasive options like PRP.

A 2024 meta-analysis published in Scientific Reports found that shockwave therapy significantly reduced pain and improved function in patients with mild-to-moderate knee osteoarthritis. And unlike PRP – which can take months to show results – shockwave and EMTT often begin working within just a few sessions, sometimes as quickly as two to four weeks. Studies comparing shockwave to cortisone have also found that while cortisone may provide faster short-term relief, shockwave offers better long-term outcomes – typically within one to three months – but without the harmful side effects. Even more encouraging is emerging evidence that combining shockwave with EMTT yields even better outcomes than using shockwave alone.

Though research on knee pain is still developing, early studies and clinical experience suggest the two therapies work synergistically to accelerate healing, reduce pain and inflammation more effectively, and help people return to activity faster. For many, this combination offers a more efficient, less invasive alternative to PRP – in both outcome and timeline.

Cost is another important consideration. While shockwave and EMTT aren’t necessarily “cheap,” they’re generally more affordable and lower-risk than PRP. A full course of treatment typically costs around $2,000, and most people notice improvement within a few weeks. Compare that to PRP – where the total cost may be similar or higher – but you’re waiting months just to know if it worked. This is why shockwave and EMTT are often a smarter first step. You get faster feedback and, in many cases, relief without needles or downtime.

But what if you’ve already had PRP and didn’t get the results you hoped for?

A 2023 study published in Cureus compared PRP alone to PRP combined with shockwave in patients with chronic patellar tendinopathy. The group that received both had significantly better outcomes, especially in the first month. This suggests that even if PRP is part of your treatment plan, combining it with shockwave – and potentially EMTT – can improve your outcome and shorten recovery time.

Of course, no treatment works for everyone. The right solution depends on your condition, goals, and how much time and money you’re willing to invest. But when weighing your options, it often makes sense to start with less invasive, more affordable treatments. Shockwave and EMTT cost less than PRP, involve no injections, and carry far fewer risks. They also pair well with movement-based therapy or rehab – helping address not just your knee pain – but also its root cause (typically underlying mechanical joint dysfunction).

In the end, PRP injections may be helpful for some – especially those with mild joint degeneration who have exhausted other options. But they shouldn’t be the first thing you try. Evidence shows that non-invasive regenerative therapies like shockwave and EMTT are not only safe and effective, but may work faster and at a lower cost. And unlike PRP, they can be part of a broader plan that restores whole-body movement and function – so your knees stay strong and pain-free long after treatment ends.

If you’re considering PRP for knee pain, make sure you understand the full picture – what it costs, how long it takes, what the science says, and whether less invasive options could help you feel better sooner. Because when it comes to staying active and mobile as you age, getting the right diagnosis – and choosing the right first step – makes all the difference.

Dr. Carrie Jose, Physical Therapy Specialist and Mechanical Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth, NH, and writes for Seacoast Media Group. If local to Portsmouth, NH, and looking for help, request a FREE Discovery Visit with one of her Specialists by CLICKING HERE.