Osteoarthritis: The Creaky Truth and What You Can Do About It

Picture this: You wake up, swing your legs out of bed, and ouch—your knees remind you they exist. Or maybe you go to open a stubborn jar of peanut butter, and your hands protest like a toddler refusing to nap. If this sounds familiar, you’re not alone! Osteoarthritis (OA) is the most common form of arthritis, and it loves to make its presence known in the hands, hips, and knees.

But don’t worry—science has your back! The 2019 American College of Rheumatology (ACR) and Arthritis Foundation Guidelines laid out the best ways to manage OA and keep you moving without feeling like the Tin Man from The Wizard of Oz. Let’s break it down.

Move It or Lose It: Exercise is King

You might think, My joints hurt—why would I move more? But research shows that exercise is one of the most effective ways to manage OA pain. The guidelines strongly recommend:

Low-impact exercises like walking, swimming, and cycling (your knees will thank you).

Strength training to support those achy joints.

Balance exercises to prevent falls (because let’s face it, nobody wants to take an unplanned trip to the floor).

Bottom line? You don’t have to run a marathon—just find ways to move that feel good for your body.

Weight Matters (But No Shame Here!)

The guidelines highlight that losing even 5-10% of body weight can significantly reduce OA symptoms, especially in the knees. It’s all about reducing stress on the joints—imagine carrying a heavy backpack all day and then setting it down. Feels good, right?

But let’s keep it real: This isn’t about crash diets. Sustainable lifestyle changes, like eating whole foods and staying active, are key.

The Supplement & Treatment Reality Check

Now, let’s talk about all those “miracle cures” floating around. The guidelines gave some supplements and treatments a thumbs-up, while others got the side-eye.

Things that help:

NSAIDs (like ibuprofen)—these are the gold standard for pain relief.

Topical NSAIDs—great for knee and hand OA (because who wants to pop pills all day?).

Corticosteroid injections—short-term relief, but not a long-term fix.

Things that didn’t make the cut:

Glucosamine & chondroitin—sorry, but research doesn’t support their effectiveness.

Hyaluronic acid injections—mixed results, and they can be pricey.

Stem cell injections—cool in theory, but the science isn’t solid yet.

Acupuncture & Dry Needling: What’s the Verdict?

Many people swear by acupuncture and dry needling for pain relief—but do they actually work? The research says… YES!

Acupuncture – While the ACR guidelines are neutral on acupuncture, studies show it may provide pain relief for some OA sufferers. It works by stimulating the nervous system and promoting blood flow to affected joints (Kolasinski et al., 2020).

Dry Needling – Now, this is where things get exciting. A 2018 multicenter randomized clinical trial published in The Clinical Journal of Pain found that periosteal electrical dry needling (PEDN)—a technique using electrical stimulation on the bone’s outer layer—combined with exercise and manual therapy led to significant pain reduction and functional improvements for knee OA patients (Dunning et al., 2018).

Translation? If you add dry needling to your treatment plan, you might feel better faster and move with less pain.

So, if you’re looking for something beyond traditional painkillers, electrical dry needling could be a game-changer—especially when combined with movement and manual therapy.

How Dr. Jess and Core Essentials Can Help You Feel Amazing Again

Managing osteoarthritis doesn’t have to be overwhelming—especially when you have expert guidance. That’s where Dr. Jess comes in!

Her YouTube channel is packed with follow-along exercises, mobility hacks, and pain relief techniques that make staying active easier. Whether you need a gentle stretching routine or strengthening exercises for your knees, you’ll find research-backed strategies to keep your joints moving smoothly.

If you need hands-on treatment, Core Essentials Physical Therapy and Wellness in Jacksonville Beach, FL, is the place to go. Dr. Jess and her team specialize in manual therapy, dry needling, and customized treatment plans to help relieve pain and improve function.

Whether you prefer to follow workouts online or need in-person therapy for a more targeted approach, Dr. Jess has you covered. Take control of your osteoarthritis today and start moving with confidence!

References

• Kolasinski, S. L., Neogi, T., Hochberg, M. C., Oatis, C., Guyatt, G., Block, J., Callahan, L., Copenhaver, C., Dodge, C., Felson, D., Gellar, K., Harvey, W. F., Hawker, G., Herzig, E., Kwoh, K., Nelson, A. E., Samuels, J., Scanzello, C., White, D., ... & Kraus, V. B. (2020). 2019 American College of Rheumatology/Arthritis Foundation Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee. Arthritis Care & Research, 72(2), 149-162. https://doi.org/10.1002/acr.24131
• Dunning, J., Butts, R., Young, I., Mourad, F., Galante, V., Bliton, P., Tanner, M., & Fernández-de-las-Peñas, C. (2018). Periosteal Electrical Dry Needling as an Adjunct to Exercise and Manual Therapy for Knee Osteoarthritis: A Multicenter Randomized Clinical Trial. The Clinical Journal of Pain, 34(12), 1149-1158. https://doi.org/10.1097/AJP.0000000000000634

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