Tag Archive for: regenerative therapy

Seven Smarter Ways to Manage Arthritis Pain Without Drugs or Surgery

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Seven Smarter Ways to Manage Arthritis Pain – Without Drugs or Surgery (Portsmouth & Seacoast, NH)

Arthritis is one of the most common causes of chronic joint pain and mobility limitations, affecting nearly 60 million adults in the United States. Many people in Portsmouth, NH and throughout the Seacoast live with persistent stiffness, swelling, and joint pain that can interfere with daily activities, exercise, and quality of life.

After an arthritis diagnosis, it’s common to feel like medication, injections, or even surgery are inevitable. While those options can be appropriate in certain cases, research and clinical experience show that many people can successfully manage arthritis pain using non-invasive, natural, and movement-based strategies that address inflammation, joint mechanics, and overall joint health.

Below are seven effective, evidence-informed approaches that help people in Portsmouth and the surrounding Seacoast region move better, feel better, and stay active — without relying solely on drugs or surgery.

1. Reduce Inflammation Through Nutrition

Inflammation is a major driver of arthritis pain and stiffness. When chronic inflammation persists inside a joint, it can irritate cartilage, surrounding tissues, and even underlying bone — leading to increased discomfort and reduced mobility.

Adopting an anti-inflammatory eating pattern can support joint health and help reduce symptom flare-ups. Foods rich in omega-3 fatty acids — such as salmon, sardines, and walnuts — are known to support joint lubrication and reduce inflammatory responses. Fruits and vegetables provide antioxidants that protect joint tissue, while spices like turmeric and ginger contain natural compounds that help regulate inflammation. Healthy fats like olive oil also contribute to better joint function.

Highly processed foods, excess sugar, refined carbohydrates, and fried foods tend to promote inflammation and may worsen arthritis symptoms over time.

2. Keep Joints Moving With the Right Kind of Exercise

Many people with arthritis in Portsmouth and Seacoast NH avoid movement out of fear that it will increase pain. However, inactivity often leads to more stiffness, muscle weakness, and decreased joint tolerance — ultimately making symptoms worse.

Gentle, consistent movement improves circulation, nourishes joint tissues, and helps reduce inflammatory buildup. Low-impact activities like walking, cycling, and swimming are excellent options. Pilates and yoga improve mobility, balance, and joint control, while strength training helps surrounding muscles absorb stress that would otherwise burden the joints.

When joints are supported by strong, well-coordinated muscles, everyday movements — like climbing stairs, getting out of a chair, or walking — become easier and less painful.

3. Manage Weight to Reduce Joint Stress

Body weight plays a significant role in joint health, especially in weight-bearing joints like the knees, hips, and lower back. Extra weight increases the force placed through joints with every step.

Studies show that losing even a small amount of weight can meaningfully reduce joint stress and arthritis pain. For the knees specifically, each pound of weight loss can reduce pressure by approximately four pounds during daily activities.

Regular walking is one of the simplest and most effective ways to support both weight management and joint health. Even small increases in daily movement can make a meaningful difference.

4. Understand How Hormonal Changes Affect Joint Health (Especially for Women)

Many women in Portsmouth and across New Hampshire notice worsening joint pain during perimenopause and menopause — and this is not just “getting older.” Declining estrogen levels can significantly impact joint health by increasing inflammation, reducing cartilage resilience, and affecting bone density.

As estrogen levels drop, joints may feel stiffer, more sensitive, and slower to recover from activity or minor injuries. This means arthritis management for midlife women often requires a more comprehensive approach that prioritizes movement, strength, and recovery — not just pain suppression.

5. Use Hands-On Therapies to Support Pain Relief and Mobility

Complementary therapies such as acupuncture and massage are widely used in Portsmouth and the Seacoast area to help manage arthritis pain and stiffness.

Acupuncture can influence pain pathways and improve circulation, while therapeutic massage reduces muscle tension, increases blood flow, and restores movement around stiff joints. Some people also benefit from cupping or heat-based therapies when combined with an active rehabilitation plan.

These non-invasive therapies are often most effective when paired with movement-based care such as physical therapy or corrective exercise.

6. Improve Joint Mechanics — Not Just Symptoms

One of the most overlooked causes of arthritis pain is poor joint mechanics. When joints don’t move properly, certain areas bear excessive stress, which can accelerate wear and increase pain over time.

Targeted mobility exercises, corrective movement, and joint retraining can help distribute forces more evenly across the joint. Many people in Portsmouth find that when their movement improves, their pain decreases — even when arthritis is still present.

This approach shifts the focus from masking symptoms to restoring function, which is often the missing piece for those who feel stuck despite trying multiple treatments.

7. Explore Non-Invasive Regenerative Technologies (Available in Seacoast NH)

One of the most exciting developments in arthritis care is the growth of non-invasive regenerative therapies available in and around Portsmouth, NH. Unlike injections or surgery, these treatments aim to stimulate the body’s natural healing processes.

Shockwave therapy uses targeted acoustic energy to improve blood flow, reduce chronic inflammation, and support tissue repair.

Extracorporeal magnetotransduction therapy (EMTT) uses high-energy electromagnetic fields to enhance cellular activity and reduce pain.

These therapies can help reduce pain, improve mobility, and speed recovery with little to no downtime. Unlike cortisone injections — which may weaken tissue over time — regenerative approaches focus on improving joint health at a cellular level.

Final Thoughts

Living with arthritis in Portsmouth or anywhere along the Seacoast does not mean accepting chronic pain or declining mobility. With the right combination of nutrition, movement, weight management, hands-on care, hormonal awareness, and modern non-invasive therapies, many people can stay active, independent, and pain-free for years to come.

Your body has an incredible ability to adapt and heal when given the right support. By taking proactive steps today, you can experience better movement, less pain, and a higher quality of life tomorrow.

Dr. Carrie Jose, Physical Therapy Specialist and Regenerative Therapy Expert, owns CJ Physical Therapy & Pilates in Portsmouth, NH and writes for Seacoast Media Group. To get in touch or request a free discovery visit with a physical therapy specialist visit cjphysicaltherapy.com or call 603-380-7902.

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.

Why We Age Faster Than We Should – And How Medicine 3.0 Changes Everything

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Why We Age Faster Than We Should — And How Medicine 3.0 Changes Everything (Portsmouth, NH)

If you haven’t yet read “Outlive: The Science and Art of Longevity” by Dr. Peter Attia, I highly recommend it—especially if living your healthiest years right now matters to you. Dr. Attia, a physician known for his work in healthspan and preventative medicine, explains why our current medical system (what he calls Medicine 2.0) focuses too heavily on treating disease instead of preventing it.

In “Outlive,” Attia introduces Medicine 3.0, a proactive and prevention-based approach to longevity. Instead of waiting for disease to show up, Medicine 3.0 focuses on early action, long-term strategy, and building the physical capacity needed to stay healthy and independent through your 60s, 70s, and beyond.

Central to Attia’s philosophy are the “Four Horsemen” of chronic disease:

  • metabolic dysfunction
  • cardiovascular disease
  • cancer
  • neurodegenerative decline

These conditions often appear in our 50s and 60s—but the biological changes that cause them begin years (often decades) earlier. That’s why the most powerful time to intervene is long before symptoms appear. And that applies directly to the work I do every day as a mechanical pain specialist here in Portsmouth, NH.

Where Most People Overlook Longevity: Musculoskeletal Health

You can fuel your body with nutrient-dense food, build strong muscles, and improve your cardiovascular capacity—but if you’re dealing with chronic back pain, knee pain, hip pain, or shoulder pain, it becomes nearly impossible to maintain the type of movement needed for long-term health.

Just like the Four Horsemen, musculoskeletal problems usually develop silently from small mechanical issues that go unaddressed for too long. When identified early, nearly all of these issues are fixable—and often preventable.

This is exactly where Medicine 3.0 and mechanical pain science overlap:

  • early intervention
  • optimizing function
  • preventing decline
  • treating problems while they’re small—not after they become debilitating

Below are five Medicine 3.0 principles that apply directly to your muscles, joints, and mobility.

1. Movement Quality Matters More Than You Think

Longevity isn’t just about being active—it’s about moving well. Poor movement patterns, stiffness, or instability eventually lead to breakdown, even if you’re exercising consistently.

  • Medicine 2.0: Wait until something hurts
  • Medicine 3.0: Optimize movement before pain appears
  • Good joint mobility, core stability, balance, and coordination are fundamental for long-term health, independence, and injury prevention.

2. Small Aches Become Big Ones When Ignored

A tight low back after sitting…
An achy knee after pickleball…
A stiff neck when you wake up…

These are early warning signs. Medicine 2.0 teaches you to ignore them until they become severe. But by that point, the problem is harder—and more expensive—to solve.

Mechanical issues are easiest to fix early, and addressing them now protects your joints, prevents chronic pain, and helps you stay active well into older age.

3. Your Mobility Declines Long Before You Notice It

Just like cardiovascular decline, mobility fades slowly over decades. You lose hip extension, ankle mobility, rotational strength, and postural control long before you notice anything in daily life.

The good news?
Mobility is highly trainable, even into your 70s and 80s.

The key is to address restrictions early—not once you already “feel old” or start modifying activities due to stiffness.

4. Strength Training Doesn’t Work When Form Is Poor

Strength training is one of Attia’s non-negotiables for longevity. But strength training performed with poor mechanics can do more harm than good.

Learning to:

  • hinge properly
  • stabilize your hips
  • engage your core
  • align your spine

…keeps your joints safe and allows you to build strength without injury.

The best time to learn proper mechanics is before something breaks down—not after you’re dealing with a herniated disc or chronic tendon pain.

5. Imaging Shows Structure—But Not the Full Story of YOU

X-rays and MRIs show bones and tissues, but they don’t show mechanical dysfunction, such as why:

  • your back hurts more with sitting
  • your hip improves with walking
  • your knee flares after lifting

Most musculoskeletal pain is mechanical in nature, meaning it responds best to mechanical solutions like movement, load management, and corrective exercise—not just medication or rest.

This aligns perfectly with Medicine 3.0:
Treat the whole person, not just the scan.

The Bottom Line: You Have More Control Over Your Future Than You Think

Medicine 3.0 teaches us that aging isn’t something that just “happens”—it’s something we can influence with early, strategic action.

Nowhere is this more true than in your musculoskeletal system.

When you:
✔ take small signals seriously
✔ strengthen intelligently
✔ move with intention
✔ address problems early
✔ ask for help before pain becomes disabling

…you protect your ability to stay healthy, active, independent, and fully engaged in life for decades to come.

About Dr. Carrie Jose

Dr. Carrie Jose, DPT, is a Physical Therapy Specialist and Mechanical Pain Expert and the owner of CJ Physical Therapy & Pilates in Portsmouth, NH. She writes for Seacoast Media Group and helps active adults stay mobile and pain-free without medications, imaging, or surgery.

To get in touch or request a discovery visit, visit cjphysicaltherapy.com or call 603-380-7902.

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.

 

60 Is the New 40: Why Longevity Is the Health Trend You Can’t Ignore

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We’re living in a fascinating time.

People in their 60s and 70s aren’t settling for rocking chairs and a life confined to home anymore. They’re running marathons, hiking mountains, taking Pilates classes, and traveling the world. In fact, more and more people in their later decades are determined to feel like they did in their 40s and 50s – and thanks to advances in science and medicine – it’s becoming possible.

This desire to age differently is fueling a massive shift in how we think about health. According to the Global Wellness Institute, Americans now spend over $6,000 per person annually on wellness. This isn’t just personal choice – it reflects a booming market. The U.S. wellness industry has now surpassed $2 trillion in market size, accounting for nearly one-third of the global wellness economy.

Longevity has become the latest health trend.

But unlike quick fixes or fad diets, the focus isn’t on simply living longer – it’s about living better. The goal is to add life to your years, not just years to your life.

Why Longevity Matters

The reality is that most of the chronic conditions that plague us later in life – arthritis, diabetes, heart disease, dementia, osteoporosis – don’t appear overnight. They’re the result of decades of lifestyle habits, stress, and wear-and-tear that accumulate silently – until one day you’re suddenly facing a devastating diagnosis that could have been acted upon far sooner.

Doctors like Peter Attia, a physician and bestselling author known for his work on longevity and performance optimization, call this the difference between “Medicine 2.0” and “Medicine 3.0.” The old system waits until something goes wrong and then tries to fix it. The new approach – longevity medicine – looks at prevention, optimization, and slowing the aging process itself. It’s about maximizing your “healthspan,” the number of years you feel vibrant and capable, not just your lifespan.

Don’t Wait for Insurance to Catch Up

Here’s the catch: the very best treatments and practices that will help you feel 40 when you’re 70 aren’t covered by insurance. Insurance is designed for sick care, not health care. It will pay for a knee replacement once you can’t walk, but not for the cutting-edge therapies that could keep you from needing one in the first place.

If you want to truly thrive as you age, you must be prepared to invest in yourself.

That often means paying out of pocket for advanced testing services like Function Health or Dexascans – tools that provide powerful data so you can prevent disease and address problems before they become serious. I recently signed up for Function Health, which runs more than 100 markers and delivers insights far beyond traditional, insurance-based lab work. I was thrilled to learn that my biological age is six years younger than my actual age – and I walked away with clear recommendations to improve my diet and lifestyle. One of my Physical Therapy Specialists also invested in a Dexascan to get precise information about her bone health, muscle mass, and body composition – data she could never get from a standard doctor’s visit. She’s now using that information to guide her training, nutrition, and recovery choices, and already feels the benefits. She’ll repeat the scan in November to track progress and refine her plan.

But longevity isn’t just about data – it’s about what you do with it.

Strength training is one of the most powerful anti-aging tools we have. It preserves muscle mass and bone density, protects your joints, and helps prevent the falls and injuries that too often derail independence in later years. The problem? Pain and injuries are the number one reason people stop exercising – exactly when they need it most. That’s where “Medicine 3.0” level treatments come in: regenerative medicine to optimize the health of your joints and tissues, nutritional counseling to fine-tune your health from the inside out, and restorative practices like Yoga and Pilates to support full-body physical and mental resilience.

When you put these pieces together – advanced testing, proactive treatment, strength and mobility work, optimal nutrition, and recovery – you create a powerful longevity plan that allows you to do what most people think is impossible… Live like you’re 40 when you’re 60, 70, or beyond.

Just don’t wait for insurance to catch up – you’ll regret it. Plus – your future health is too important.

The Bottom Line

Too many people accept aging as a steady decline. But that narrative is shifting. Instead of asking: “How long can I live?” The better question is: “How long can I stay vibrant?”

That means reframing aging not as something to fear, but as something you can actively shape. Yes, it requires an investment. But what’s the real cost of not investing? Joint replacements, long-term medications, lost independence, and years of pain and limitation. Compared to that, the price of advanced testing, strength training, regenerative therapies, and restorative practices starts to look like a bargain – especially when these are the very things that keep you moving, traveling, and enjoying life. I believe in this so strongly that I’ve made it a priority in my own practice. I intentionally invest in treatments and services designed to help our clients feel like they’re 40 at any age – even when that means going against the grain of traditionally covered, insurance-based “sick care.”

Sixty truly can be the new forty – but only if you’re proactive. Longevity doesn’t happen by chance. It’s built on intentional choices, consistent habits, and a willingness to pursue therapies and treatments that insurance may not cover, but that will pay dividends in freedom, resilience, and quality of life.

So if you’re in your 60s or 70s and want to keep hiking, traveling, playing with your grandkids, and living life on your terms, don’t leave your health to chance – or to the insurance system. Longevity is within your reach. The only question to ask is: Are you ready to take the reins and make it happen?


 

 

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.

Physical therapy specialist treating frozen shoulder with non-invasive therapy in Portsmouth NH

Beyond Cortisone: Healthier Options for Lasting Shoulder Pain Relief

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Shoulder pain can be one of the most frustrating problems to deal with.

At first, it’s just an annoyance. But when it starts interfering with your sleep or preventing you from doing the things you love, you can’t help but wonder if it’s time to do something more invasive – like getting a cortisone shot.

Cortisone injections can seem appealing – they’re quick, easy, and often provide relief. Anytime I see a post on Facebook asking, “What should I do about my nagging shoulder pain?” cortisone shots almost always come up as the go-to answer. But just because they’re common doesn’t mean they’re the best solution. In fact, relying on them too often could actually make your shoulder worse.

Why Cortisone Falls Short

Cortisone shots are meant to reduce inflammation – and if inflammation is truly what’s driving your shoulder pain, they can help. The problem is that in most cases, inflammation is only a symptom. The real culprit is usually mechanical: poor movement patterns, overuse, or imbalances that leave the structures in your shoulder irritated and overworked. In those situations, cortisone might give you short-term relief, but the pain will always come back until the root mechanical problem is fixed. Even worse, repeated cortisone shots can actually weaken your tendons and damage your cartilage over time.

So what do you do if you’ve got persistent shoulder pain but don’t want to rely on cortisone?

Thankfully, there are healthier and more effective options available – in the family of regenerative medicine. These treatments don’t just cover up inflammation, they actually stimulate your body’s ability to heal it – which works whether your primary problem is mechanical (secondary inflammation) or chemical (primary inflammation).

Let’s say you truly do have primary inflammation. Instead of turning to cortisone to simply wipe it out, more advanced and cutting-edge clinics are now using something called EMTT – short for extracorporeal magnetotransduction therapy. EMTT delivers high-frequency magnetic energy that penetrates deep into your joints and cells, essentially helping to “reset” them. This improved cellular activity enhances fluid exchange, allowing your body to naturally flush out the excess inflammation. What makes EMTT especially exciting is that it doesn’t just calm inflammation – it also stimulates tissue repair and regeneration. In other words, you’re not only getting relief from pain and swelling, you’re supporting long-term healing of the underlying problem.

And then there’s shockwave therapy – one of the most popular and well-studied regenerative treatments for musculoskeletal problems, including shoulder pain.

Shockwave uses sound waves to stimulate blood flow, encourage cellular repair, and break down stubborn scar tissue. It’s particularly effective for chronic tendon problems and rotator cuff injuries that just won’t heal on their own. What’s even better is when you combine shockwave therapy with EMTT. The two therapies complement each other beautifully – shockwave targets the injured tissue directly, while EMTT boosts cellular repair and helps the benefits of shockwave last longer. This combination can be especially powerful when arthritis is involved or when multiple structures in the shoulder are inflamed and irritated.

In addition to these technologies, there are also injectable regenerative therapies that are gaining more attention. PRP – short for platelet-rich plasma – is made from your own blood and concentrated into a powerful solution rich in growth factors. It’s especially helpful when your body’s natural healing process has stalled, such as with partial tears or long-standing tendon problems. In the shoulder, that might look like a stubborn rotator cuff injury that just isn’t getting better or a tear you’re hoping to avoid surgery for. Stem cell injections take things a step further, though they aren’t as widely used. These provide undifferentiated cells that can actually transform into the specific type of tissue your shoulder needs most. Stem cell therapy is typically reserved for more advanced problems – like severe arthritis or injuries that haven’t responded to other treatments. What’s exciting is that both shockwave therapy and EMTT can be used alongside PRP or stem cell injections to enhance their effectiveness, giving your shoulder an even better chance at long-term healing.

A Smarter Path to Healing

The difference between cortisone and regenerative medicine really matters. Cortisone works by suppressing inflammation, but regenerative therapies go a step further – they stimulate your body to actually repair the injured tissue. Instead of simply masking pain, these treatments target the root cause and help restore real function. While regenerative therapies aren’t usually covered by insurance, many people consider the out-of-pocket investment worth it. That’s because they encourage true healing, which leads to long-term success, rather than the short-term relief you get from cortisone.

If you’ve been struggling with nagging shoulder pain, it’s worth doing your research and asking the right questions. Is your pain chemical-driven by runaway inflammation? If so, cortisone might help, but EMTT could be a healthier and more effective option. Or is your inflammation secondary and rooted in a mechanical cause? In that case, you’ll want treatment that doesn’t just mask pain but instead works with your body’s natural ability to heal – without compromising the integrity of your tissues, which ultimately need to be loaded and strengthened. Too often, people resort to cortisone shots without asking these questions first, and it leads them down a road of temporary fixes and long-term problems.

In the end, the right approach depends on identifying the true cause of your shoulder pain.

When you choose solutions that promote healing rather than simply cover up symptoms, you give yourself the best chance for lasting relief and healthier shoulders for years to come.

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.

plantar fasciitis

Foot and Heel Pain: How to Move Beyond Short-Term Relief

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If you’ve ever stepped out of bed and felt a stabbing pain in your heel, there’s a good chance you were experiencing plantar fasciitis – one of the most common causes of heel pain in adults.

More than two million Americans struggle with it each year. Cortisone shots, orthotics, and rest are often prescribed, but these strategies usually provide only temporary relief – and in some cases, can even prolong the problem.

Recovering from plantar fasciitis starts with understanding why it happens in the first place. Once you know the root cause, the path forward becomes clearer – and today there are modern, natural options that focus on healing rather than simply masking pain. That’s the aim of this article. 

So let’s dive in: how do you move past short-term relief and get back to doing the activities you love, without heel pain holding you back?

What is Plantar Fasciitis?

The plantar fascia is a thick band of tissue running along the bottom of your foot, connecting your heel bone to your toes. Its job is to support your arch and absorb shock when you walk, run, or jump. When this tissue is overloaded, it can become irritated – and if that continues, the fascia begins to degenerate. The result is plantar fasciitis, marked by pain at the base of the heel, especially during the first few steps in the morning or after long periods of sitting.

Many assume plantar fasciitis is an inflammatory condition, but that isn’t the full picture. It’s more accurately a degenerative process, where the collagen fibers of the fascia weaken and lose their ability to tolerate load. This helps explain why treatments aimed only at reducing inflammation, such as cortisone shots, rarely provide lasting relief.

Why Traditional Treatments Fall Short

Cortisone injections have long been a standard treatment for heel pain. While they may reduce pain briefly, research shows the benefit is temporary – often only a few weeks or months. Repeated injections also carry risks. Cortisone does not repair the damaged fascia – in fact – it can weaken collagen and allow the problem to persist. Worse, by masking pain, injections often encourage continued activity that aggravates degeneration.

Custom orthotics are another common approach. These shoe inserts, often prescribed by podiatrists, can redistribute pressure and provide comfort in the short term. But research shows little difference between costly custom orthotics and high-quality prefabricated ones. More importantly, they do not address the underlying weakness or tissue degeneration. Once the initial benefit wears off, the pain often returns – and relying on orthotics indefinitely is impractical and prevents restoration of natural foot strength.

Both cortisone and orthotics may play a role in daily function. But if the goal is to truly heal the fascia and return to full activity, more is needed.

Stimulating Healing – Don’t Mask It

Instead of suppressing symptoms, you want to encourage true healing and pair it with corrective strengthening to keep the tissue healthy. Modern treatments such as shockwave therapy, EMTT, and PRP aim to jump-start your body’s own repair mechanisms instead of impeding them.

A good place to start is extracorporeal shockwave therapy, or ESWT. This non-invasive treatment sends acoustic waves into the fascia to create controlled “microtrauma,” which stimulates collagen regeneration and promotes tissue recovery.

An important complement is Extracorporeal Magnetotransduction Therapy, or EMTT. A 2022 multicenter study in the Journal of Clinical Medicine found that 80 percent of patients with chronic musculoskeletal conditions improved after EMTT, with more than 75 percent maintaining benefits six to twelve months later. In practice, EMTT appears to extend and amplify the positive effects of shockwave therapy by sustaining cellular activity long after treatment sessions.

For those needing an additional boost, platelet-rich plasma (PRP) injections are another option. Though invasive, PRP delivers concentrated growth factors directly into damaged tissue, enhancing the body’s natural healing. A 2023 randomized trial in BMC Musculoskeletal Disorders reported that PRP outperformed corticosteroid injections at reducing pain, improving function, and thinning the plantar fascia at six months. Case reports in the German Journal of Sports Medicine also show excellent outcomes when ESWT and PRP are combined, including full return to sport in runners who had failed other treatments.

Taken together, these therapies form a layered strategy: shockwave jump-starts the healing cascade, EMTT helps sustain it, and PRP provides an extra regenerative boost (if needed). When combined with a structured rehabilitation program, this approach offers a pathway to lasting recovery rather than temporary relief.

Beyond the Foot: Make the Healing Last

What many don’t realize is that chronic plantar fasciitis can also be linked to dysfunction higher up the chain. The pelvic floor, deep core muscles, and hip stabilizers all influence how forces travel through the legs and feet. If these areas are weak or poorly coordinated, the plantar fascia often absorbs stress it wasn’t designed to handle.

Clinical experience shows that individuals with weak core and pelvic floor control often develop altered gait mechanics, leading to excessive strain on the heel with each step. In these cases, treating only the fascia leaves the root cause unaddressed.

A comprehensive plan should therefore include strengthening of the core and pelvic floor, along with intrinsic foot training, alongside regenerative therapy. When these muscles are retrained to provide stability and load-sharing, the fascia is no longer forced to work alone. Over time, this reduces reinjury risk and creates a long-term fix. In essence, regenerative therapy jump-starts tissue healing, while strengthening ensures the fascia remains supported once it recovers.

The Bottom Line

Foot and heel pain can be stubborn, and plantar fasciitis in particular has a reputation for lingering. Cortisone shots and orthotics may provide temporary relief, but they do not restore the health of the fascia or solve the underlying problem. Regenerative therapies, especially shockwave, are supported by strong evidence for reducing pain and improving function in people with chronic plantar fasciitis. When combined with mobility, strength training, and – critically – core and pelvic floor retraining, they provide a durable solution that not only relieves pain but helps prevent it from coming back.

If your heel pain has been persisting for months, it’s worth considering a plan that goes beyond masking symptoms. Lasting relief comes when you treat both the tissue that hurts and the movement system that created the overload in the first place.

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.

How I’d Rehab Jayson Tatum’s Achilles Repair with Regenerative Therapy

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If I were lucky enough to be on Jayson Tatum’s rehab team following his Achilles tendon repair, I’d be pulling out all the stops to help him recover quickly, fully, and most importantly, safely. An Achilles injury is no joke – even for the fittest, most elite athletes in the world. But with the right approach and the right technology, a full recovery and return to play is possible. The key lies in combining solid, daily rehab with the best science-backed tools we have today. And in my opinion, regenerative therapy should be at the center of any post-surgical rehab protocol. That means making strategic use of shockwave therapy and EMTT (Extracorporeal Magnetotransduction Therapy) from day one.

The Challenges of Tendon Rehabilitation

The Achilles tendon is the strongest tendon in the human body – but also one of the most vulnerable, largely due to its poor blood supply. This, combined with the repetitive stress it endures, makes it especially prone to injury and rupture – particularly in a high-demand, explosive, and multidirectional sport like basketball. If not managed correctly, an injury to this tendon (like in Tatum’s case) can be career-altering.

Traditionally, rehab after Achilles tendon repair involves a slow progression – starting with immobilization and non-weight bearing, followed by conservative loading, manual therapy, and eventually a return-to-play protocol. But unless this process is executed meticulously, it often fails to fully restore tendon elasticity, strength, or neuromuscular timing – all of which are crucial for explosive power and returning to a sport like basketball, let alone elite-level competition. And when it comes to tendon rehab, there’s no shortcut. Tendons heal through a process of remodeling over time, and that healing requires precise, progressive loading. Most people don’t have the patience – or the team around them – to commit to this fully, which is why so many Achilles injuries become chronic and never quite the same.

What concerns me most in cases like Tatum’s isn’t just whether the tendon heals – but how well it heals. Does it remodel into a strong, elastic, load-ready structure? Or does it stiffen, weaken, and become vulnerable to future injury? This is exactly where regenerative therapy comes in. And hopefully for Tatum, he’ll not only have the right team around him – with the knowledge, tools, and strategy to deliver exceptional rehab – but one that’s also staying current on the latest advances in rehabilitation technology.

Why Shockwave and EMTT Are a Game-Changer

Both shockwave and EMTT are non-invasive regenerative technologies that stimulate your body’s natural healing processes. They don’t mask symptoms – they accelerate tissue regeneration, increase blood flow, and improve cellular repair at the source.

Shockwave therapy uses focused mechanical energy to create microtrauma in the tissue, which stimulates a healing cascade – increasing local circulation, activating fibroblasts, and promoting collagen production. A 2017 study published in The American Journal of Sports Medicine found that athletes recovering from Achilles tendinopathy who received shockwave therapy had significantly better outcomes than those who didn’t – with faster recovery times and greater functional improvement.

EMTT, on the other hand, uses high-frequency electromagnetic pulses to stimulate cellular metabolism and promote deep tissue healing at a cellular and mitochondrial level. It penetrates deeper than shockwave and operates on a different biological frequency, making it a perfect complement.

Used together, these therapies enhance each other’s effects – improving tissue oxygenation, reducing inflammation, and accelerating remodeling. A 2023 study in Orthopedic Reviews found that combining EMTT with shockwave improved tendon vascularity and collagen alignment in post-op Achilles patients, leading to faster return-to-sport metrics.

My Strategic Rehab Roadmap for Tatum

If I were working with Tatum, I’d coordinate with his surgical team to determine the ideal time to begin regenerative therapy – typically once the surgical site is closed and stable, within the first few weeks post-op.

In the early rehab phase – around weeks two to six – I’d focus on protection and early-stage regeneration. EMTT would begin two to three times per week to stimulate healing, reduce inflammation, and prevent early adhesions. It’s ideal during this phase because it’s non-contact, painless, and doesn’t interfere with the surgical site. I’d also initiate isometric activation of the calf and surrounding muscles and start gentle mobility work to nearby joints to minimize compensation.

As we progressed into weeks six to twelve – the tendon loading and remodeling phase – I’d introduce shockwave therapy once or twice a week to stimulate angiogenesis and collagen synthesis. EMTT would continue to support deeper tissue metabolism as the loading demands increase. At this point, I’d implement controlled eccentric loading of the calf complex – a well-documented method for rebuilding tendon strength. I’d also integrate targeted, low-load mobility and stability drills – including Pilates-based work on the Reformer – to restore foot and ankle mechanics and optimize posterior chain activation. The Reformer offers adjustable, low-impact resistance through full ranges of motion, allowing strategic reintroduction of load without overstressing the tendon.

By weeks twelve to twenty and beyond, the focus would shift to sport-specific training, plyometrics, and return-to-play. Regenerative therapy would continue as needed – not as a primary tool, but as support to keep the tendon adapting as the intensity ramps up. Many athletes feel ready before the tendon is fully remodeled, and this is where shockwave and EMTT help ensure tissue resilience. During this phase, I’d layer in multidirectional plyometrics, reactive balance drills, and functional movement assessments to restore proprioception and clean up any compensations.

Why This Matters (Even If You’re Not an NBA Star)

Maybe you’re not a professional athlete – but the same principles apply whether you’re trying to get back to the NBA Finals or just want to hike, run, or play with your kids pain-free. Tendon healing doesn’t change just because your jersey doesn’t say “Celtics.”

In my clinic, I’ve seen how combining regenerative therapy with intelligent loading strategies leads to better outcomes – fewer setbacks, stronger recoveries, and tendons that actually function. The result? Less scar tissue, better elasticity, and reduced risk of reinjury.

Final Thoughts

Rehabbing an elite athlete like Jayson Tatum takes precision, collaboration, and the best tools modern sports medicine has to offer. In 2025, that means going beyond traditional methods. It means using regenerative therapies like shockwave and EMTT to support faster, stronger, and more complete healing – from the inside out.

Whether you’re an NBA star or someone who just wants to stay active without setbacks, the principles are the same: treat the root cause, support your body’s natural healing, and never underestimate the power of regenerative healing.

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.

Shockwave Therapy

Four Non-Invasive Ways to Get Rid of Arthritic Knee Pain

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Knee arthritis is one of the most common and debilitating causes of joint pain for adults over 50. As the protective cartilage in the knee joint gradually wears down, many people experience stiffness, swelling, and chronic pain that can make everyday activities—like walking the dog, climbing stairs, or getting out of the car—feel frustrating and exhausting.

For years, conventional treatments such as traditional physical therapy, cortisone injections, and pain medications have been the go-to options for knee arthritis relief. While these approaches may provide temporary symptom relief, they often fail to address the underlying mechanical and inflammatory causes of knee pain. For many people, the results are short-lived—or nonexistent.

The good news? There are effective, non-invasive, and drug-free solutions available that focus on improving joint function, reducing inflammation, and supporting your body’s natural healing process—especially for those who want to avoid injections or surgery.

Here are four non-invasive ways to relieve arthritic knee pain naturally, used successfully by many adults in Portsmouth and throughout the Seacoast of New Hampshire.

1. Corrective, Therapeutic Movement Strategies for Knee Arthritis

Movement is one of the most accessible—and powerful—tools for managing arthritic knee pain. While it may seem counterintuitive to move a painful knee, not all knee pain is caused by arthritis alone.

In many cases, pain is driven by joint stiffness, poor mechanics, and long-standing compensatory movement patternsthat place excess stress on the knee. When the joint doesn’t move well, surrounding tissues are forced to work harder, increasing irritation and discomfort.

By identifying and correcting faulty movement patterns with specifically prescribed therapeutic exercises, it’s often possible to significantly reduce pain—even in arthritic knees. These targeted strategies focus on improving knee mobility, restoring proper alignment, and optimizing how forces move through the joint.

Working with a specialist trained in mechanical pain assessment is key. Once the right movements are identified, they can be used long-term to help manage symptoms—without ongoing costs, medications, or injections.

2. Weight Management to Reduce Knee Joint Stress

Excess body weight places a significant load on the knee joints during everyday activities like walking, standing, and climbing stairs. In fact, research from Wake Forest University led by Dr. Stephen Messier found that for every pound of weight lost, there is a four-pound reduction in knee joint stress during daily movement.

That means losing just 10 pounds can reduce pressure on your knees by 40 pounds with every step.

Healthy, sustainable weight management—through smart nutrition and regular movement—can dramatically reduce knee pain and improve function. Beyond your knees, weight loss also decreases strain on the hips, ankles, and lower back, supporting overall joint health and long-term mobility.

3. Adopt an Anti-Inflammatory Lifestyle

While knee arthritis is often described as “wear and tear,” chronic inflammation plays a major role in pain, stiffness, and joint degeneration.

Reducing inflammation through lifestyle changes—especially nutrition—can lead to noticeable improvements in how your knees feel. An anti-inflammatory diet emphasizes whole, unprocessed foods rich in antioxidants and healthy fats, including:

  • Fatty fish like salmon, sardines, and mackerel
  • Dark leafy greens such as spinach and kale
  • Berries, walnuts, chia seeds, and flaxseed
  • Extra virgin olive oil
  • Anti-inflammatory spices like turmeric and ginger

At the same time, limiting refined sugars, processed grains, and fried foods is essential, as these are known to promote inflammation.

Beyond diet, other daily habits that help reduce inflammation include getting 7–8 hours of quality sleep, managing stress through walking or breathing exercises, and staying well-hydrated. These foundational changes not only support knee arthritis relief—but overall health and energy as well.

4. Explore Non-Invasive Regenerative Therapy for Knee Arthritis

One of the most exciting advances in non-surgical knee arthritis treatment is the use of non-invasive regenerative therapies, including Shockwave Therapy and EMTT (Extracorporeal Magnetotransduction Therapy).

These cutting-edge technologies work with your body’s natural healing mechanisms rather than masking pain.

  • Shockwave Therapy uses mechanical sound waves to improve blood flow, break down damaged tissue, and stimulate dormant healing cells within the knee joint.
  • EMTT uses high-frequency electromagnetic energy to reduce inflammation at the cellular level, boost mitochondrial activity, and accelerate tissue repair—making it especially effective for chronic joint inflammation and bone marrow lesions commonly seen with knee arthritis.

Recent research supports the combined use of these therapies. A 2021 clinical study published in Orthopedic Reviewsfound that using Shockwave Therapy and EMTT together led to greater improvements in pain relief and functional mobility than either treatment alone, with longer-lasting results.

For individuals who have already tried traditional physical therapy or cortisone injections without success, this non-invasive combination offers a powerful, drug-free alternative—without surgery.

Take Control of Your Knee Arthritis Pain—Naturally

If you’re living with knee arthritis and feel like you’ve exhausted your options, don’t lose hope. Pills, injections, and surgery are not your only choices.

By combining corrective movement strategies, healthy weight management, anti-inflammatory lifestyle changes, and advanced non-invasive regenerative therapies, many people are able to reduce knee pain and regain confidence in their movement—naturally and safely.

The key is addressing the root cause of your pain and choosing solutions that support long-term joint health, not just short-term relief.

About the Author

Dr. Carrie Jose, Doctor of Physical Therapy and Mechanical Pain Expert, is the owner of CJ Physical Therapy & Pilates in Portsmouth, New Hampshire. She specializes in helping adults over 40 overcome chronic knee, hip, and back pain—without relying on medication, injections, or surgery.

 

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Six Natural Ways to Relieve Arthritis Pain – Without Meds or Surgery

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Arthritis is a widespread and debilitating condition that affects over 350 million people worldwide.

In the U.S. alone, nearly 58.5 million people live with some form of arthritis, making it one of the leading causes of disability. Until recently, conventional treatments like medication, injections, and surgery were the go-to options for managing arthritis-related pain and immobility. However, more people are seeking natural, non-invasive alternatives to reduce their reliance on these treatments and avoid potential side effects.

From lifestyle changes to cutting-edge therapies like Regenerative Therapy, there are many ways to manage arthritis naturally and effectively for lasting relief. Here are six that top my list:

Anti-Inflammatory Diet

One of the best ways to combat arthritis is through dietary changes aimed at minimizing inflammation, which plays a key role in joint pain and stiffness. Research suggests that bone edema (swelling within the bone marrow) is a primary source of pain in arthritis. Since inflammation fuels this process, an anti-inflammatory diet can help reduce discomfort and slow progression. Foods rich in omega-3 fatty acids like salmon, mackerel, and sardines counteract inflammation and may ease arthritis symptoms. Leafy greens, berries, and nuts provide powerful antioxidants that protect joint tissues, while turmeric and ginger contain natural compounds that act as pain relievers. Healthy fats like olive oil further support joint health by reducing inflammation. On the other hand – processed foods, excessive sugar, refined carbohydrates, and fried foods can worsen symptoms and should be limited.

Regular Exercise and Movement

Many people avoid movement when they have arthritis – but it’s actually one of the best ways to relieve joint pain and stiffness. Movement increases blood flow, which flushes out inflammatory toxins while also delivering oxygen and nutrients to nourish cartilage and surrounding tissues. Without regular activity, joints become stagnant, leading to more stiffness, inflammation, and degeneration – ultimately making arthritis feel worse. Low-impact exercises like walking, biking, and swimming improve circulation without excessive strain on joints. Yoga and Pilates enhance flexibility and stability, reducing stiffness and strain. Strength training keeps muscles strong, reducing pressure on the joints and minimizing arthritic symptoms. The more you move – the more you promote healing – making daily activities easier and reducing long-term discomfort.

Weight Management

Maintaining a healthy weight is key to managing arthritis. Excess weight puts added stress on joints – especially in weight-bearing areas like the knees, hips, and lower back. You’d be surprised to know that even a small weight loss can make a big difference. Research shows that losing just one pound reduces knee joint stress by four pounds, easing arthritis pain. One of the most effective and accessible ways to manage weight is walking. It’s simple, low-impact, and helps burn calories. Aiming for 10,000 steps per day is a great goal – but even small increases in daily movement can lead to lasting improvements in joint health and overall well-being.

Herbal Remedies and Supplements

Before medication existed, nature was our primary source of medicine. The good news is that today – there are countless herbal remedies and supplements that can naturally and effectively help manage arthritis symptoms. Glucosamine and chondroitin are among the most widely used for supporting cartilage health and reducing joint pain. Turmeric, particularly its active compound curcumin, has powerful anti-inflammatory properties. Omega-3 fatty acids, found in fish oil and supplements, help reduce both inflammation and stiffness. Other beneficial herbs include Boswellia (Indian Frankincense), which improves joint function and reduces swelling – and Vitamin D, which supports bone health and may alleviate joint pain. If you’re new to herbs and supplements, consult a medical professional trained in herbal medicine to find the best options for you.

Acupuncture and Massage Therapy

Acupuncture and massage therapy have been providing relief for arthritis symptoms for centuries. Acupuncture, an ancient Chinese practice, involves inserting thin needles into specific points on the body to promote energy flow and reduce pain. Many arthritis sufferers find that regular acupuncture sessions help manage discomfort and improve joint function. Massage therapy works by relieving muscle tension, improving circulation, and increasing joint mobility through soft tissue manipulation. Techniques like cupping and hot stones can further enhance results. Sometimes we need extra help managing arthritis symptoms – and these two treatments are not only safe and non-invasive – but also highly effective (especially when combined with the right type of exercise and movement).

Regenerative Shockwave Therapy and EMTT

One of the most exciting advancements in arthritis treatment is Regenerative Therapy. While some regenerative treatments (like PRP and stem cell injections) are invasive – highly effective non-invasive options like Shockwave Therapy and Extracorporeal Magnetotransduction Therapy (EMTT) are gaining popularity. These therapies stimulate the body’s natural healing process without surgery or medication.

Shockwave Therapy uses acoustic waves to promote blood flow, reduce inflammation, and encourage tissue regeneration. EMTT employs high-energy electromagnetic fields to accelerate cellular repair and relieve pain. Together, these therapies provide a drug-free, surgery-free solution for arthritis sufferers. Many patients experience reduced pain, increased mobility, and faster recovery times with no downtime. Unlike cortisone shots, which provide temporary relief but can also weaken joint tissue over time – EMTT and Shockwave Therapy heal at the cellular level – leading to lasting improvements in pain and function.

Final Thoughts…

If you’re suffering from arthritis, it doesn’t mean you have to settle for a lifetime of pain or dependence on medication. By embracing natural treatment methods – such as an anti-inflammatory diet, regular exercise, weight management, herbal supplements, and cutting-edge therapies like Regenerative Shockwave Therapy and EMTT – you can take control of your joint health and improve your quality of life. If you or someone you know is struggling with arthritis – consider exploring these drug-free, non-invasive approaches to healing. The body has an incredible ability to repair itself when given the right support and environment. Taking proactive steps today can lead to a more pain-free, active future.

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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.