10 Tips to Treat Knee Arthritis Without Surgery
If you’re dealing with knee arthritis, you’re not alone. I see patients every day, both in the clinic and online, who are frustrated with knee pain, stiffness, and weakness that’s holding them back from doing what they love. Whether it’s walking, squatting, golfing, or just getting through the day without discomfort, arthritis can really put a damper on quality of life.
Although arthritis can be painful and make every day activities difficult, you don’t need to rush into surgery. There are plenty of things you can do to reduce pain and improve function. Here are some tips I speak about to my patients on how to manage knee arthritis without going under the knife.
1. Activity Modification
Let’s start with the basics, if it hurts, don’t push through it. I’m not saying stop moving altogether (quite the opposite), but changing how you move can reduce flare-ups. For example:
Avoid deep squats or long periods of standing.
Try biking or swimming instead of running.
Use a step stool instead of jumping or climbing.
The goal is to stay active without irritating the joint. My goal is to never have to tell someone to stop moving or exercising completely. They just might need to temporarily reduce the aggravating factors, find new ways to modify them, and then as their function begins to improve, slowly reintroduce those activities back to their lifestyles.
2. Weight Loss
Excess weight adds stress to your knees, which can further aggravate your symptoms. Research shows that every pound lost can take 3-4 pounds of pressure off the joint. That’s huge! Even small changes in diet and daily movement can help here. You don’t need to run a marathon, start with a short daily walk and build from there.
My recommendation is to do a food diary. Write down everything you eat for 7 days in a journal or your notes app on your phone. Then use an app like My Fitness Pal to track all your calories to see what you consume in a week. Then, try to eliminate 250-500 calories from your weekly caloric intake, which can lead to approx. 0.5-1lb of weight loss per week. Double team this with a walking program or weight training and you’ll see even greater results.
3. Physical Therapy
This one’s close to home because it works. A consistent physical therapy program can:
Improve knee range of motion
Strengthen surrounding muscles
Decrease joint stress
Help you move better with less pain
You’d be surprised how much better someone can feel with just a few weeks of proper guidance. Whether you’re seeing me in person or working with me online, the right plan makes a difference. My goal is for patients to stay consistent for 4-6 weeks to start seeing results, but most of my patients see improvement just after one week of physical therapy.
4. Strength Training
Strength is your best friend, and it’s what Obey Strength is all about. Your quads, hamstrings, glutes, and more support your knee and help take the load off the joint, which can lead to a better quality of life as it supports your knees to perform activities with less pain and helps you feel stronger . I use a combination of:
Bodyweight movements
Resistance bands
Dumbbell and barbell exercises
And yes, even if you’re over 60, you can build strength and feel stronger doing everyday tasks.
5. Knee Bracing
Some patients benefit from a simple compression sleeve, while others may need an offloading brace that shifts pressure away from the arthritic side. Braces won’t “fix” arthritis, but they can reduce pain and help you stay active.
6. Watch What You Eat
Inflammation plays a big role in arthritis pain, and diet can make it worse or better.
Try to limit:
Alcohol
Processed sugar
Fried foods
Excessive dairy
Instead, lean into anti-inflammatory foods:
Leafy greens
Berries
Fatty fish (like salmon)
Olive oil
Turmeric (more on that below)
7. Over-the-Counter Meds
Acetaminophen (Tylenol) and NSAIDs (like ibuprofen) can help with pain, especially during flare-ups. Just don’t rely on them daily long-term without checking in with your primary physician.
8. Supplements That Might Help
Some of my patients have seen benefits from:
Turmeric/Curcumin – natural anti-inflammatory
Glucosamine & Chondroitin – may support joint health
MSM (Methylsulfonylmethane) – can reduce stiffness
Are they miracle cures? No. But they may help, especially when used alongside exercise and good nutrition.
9. Topicals for Relief
Topical creams and gels like menthol, arnica, or diclofenac (Voltaren) can provide localized pain relief. Great for those days when you’re a little more achy than usual.
10. Injections
If things aren’t improving, some people find relief with:
Corticosteroids – help with inflammation (short-term relief)
Hyaluronic Acid (HA) – acts like joint lubrication
PRP (Platelet-Rich Plasma) – stimulates the body's natural healing processes
I usually suggest trying physical therapy and lifestyle changes first, but injections can be a helpful tool in certain cases.
Final Thoughts
If you’ve been told that surgery is the only way out of knee arthritis, know that there are options. Most of my patients see big improvements just by staying consistent with the basics: moving daily, getting stronger, eating well, and managing inflammation.
Pain doesn’t have to control your life.
If you’re not sure where to start, reach out. I work with clients online to create personalized rehab and strength plans to help them move better and feel stronger without surgery.
Looking for online 1-on-1 virtual training to help combat arthritic knees and take back control of your health? Click HERE to fill out a free online assessment.
