There's a particular sound that comes with arthritis in New York: the slow, careful climb of someone taking subway stairs one at a time, hand on the rail. Cold weather tends to make it worse. By January, a lot of people with stiff knees and hands are doing quiet math about which errands are worth it.
Here's where massage for arthritis can help, and where it can't.
Key takeaways
Osteoarthritis is the most common kind of arthritis, and cold New York winters often make it feel worse.
In one well-known trial, a weekly 60-minute massage eased knee arthritis symptoms better than usual care.
Massage works on the muscles around sore joints. It doesn't rebuild cartilage.
A suddenly hot, red, swollen joint needs a doctor, not a massage.
What osteoarthritis is
Osteoarthritis is the most common kind of arthritis. Over time, the cartilage that cushions a joint thins and the joint changes, which can lead to pain, stiffness, and swelling. It shows up most often in the knees, hips, hands, and spine. It's very common with age, but it isn't only an older person's condition. Old injuries, years of sports, and genetics all play a part.
Rheumatoid arthritis is different. It's an autoimmune condition that causes inflammation in the joints. If you have RA, check with your rheumatologist before booking, and skip massage on joints that are actively flaring.
What the research says
The most studied area is knee osteoarthritis. A few clinical trials found that regular massage, around once a week, eased pain and stiffness and improved function. The benefits held up best with regular sessions, which is why many people with arthritis keep massage on the calendar. That's a reasonable picture: real relief for many people, not a change in the joint itself.
The best-known example is a 2012 trial in PLOS ONE led by Dr. Adam Perlman. It followed 125 adults with knee osteoarthritis and found that a 60-minute Swedish massage once a week for eight weeks was the most practical dose, improving symptoms and function compared with usual care.
What massage can help with
When a joint hurts, the muscles around it often tighten, and people start moving differently to protect it. A stiff knee leads to tight thighs and calves and a sore hip. Achy hands lead to a tense forearm and shoulder. A licensed massage therapist can work on those muscles, which many people find makes moving feel easier and less stiff.
Massage can also be part of what helps people stay active, and staying active is one of the most consistently helpful things for arthritis.
What massage can't do
Massage doesn't rebuild cartilage or reverse joint changes. It isn't a substitute for the exercise, weight-bearing activity, and medical care your doctor recommends.
What a session looks like
Expect questions about which joints bother you, what makes them worse, and whether you've had any joint replacements or injections. The work focuses on muscles around the joints, not deep pressure directly on a sore joint. Warmth tends to feel good, and plenty of pillows help with comfortable positioning. If you have arthritis in your hands, tell your massage therapist. Many people enjoy hand work as part of a session.
See a doctor if
A joint is suddenly red, hot, and very swollen
Joint pain came with fever
You can't put weight on a leg
Your arthritis hasn't been diagnosed yet
Small things that help through winter
Keep moving on cold days, even if it's a lap around your building's lobby.
Warm up stiff hands with warm water before tasks that need grip.
Gloves on the subway platform, not just outside.
Strengthening exercises from a PT can make a real difference for knees and hips.
Where to book
Every PRESS studio has licensed massage therapists who work with arthritis regularly: Columbus Circle and Union Square in Manhattan, Williamsburg and Greenpoint in Brooklyn, and Long Island City, Queens. Let us know which joints are affected when you book. For people who like coming in regularly, a membership makes a monthly routine easier to keep.
FAQ
Is massage good for arthritis?
Many people with osteoarthritis find it eases stiffness and pain, and some research on knee arthritis supports that. It doesn't change the joint itself.
Should a massage therapist press on the joint?
Not hard. The focus is on the muscles around it, with gentle work near the joint if it feels good.
How often should I get a massage for arthritis?
Research on knee arthritis used weekly sessions, but any regular routine you can keep up is a reasonable starting point. Here's how to think about frequency.
Is massage safe with arthritis?
For most people with osteoarthritis, yes. Tell us which joints are affected, and skip massage on any joint that's suddenly hot, red, or very swollen.
Can massage help arthritis in my hands?
Many people find hand and forearm work eases stiffness. Just let your massage therapist know so they can spend time there.
Should I get a massage during a flare?
If you have rheumatoid arthritis, skip massage on actively flaring joints and check with your rheumatologist. With osteoarthritis, gentle work around a sore joint is often fine.
Is a 60-minute or 90-minute massage better for arthritis?
The knee arthritis research used 60-minute sessions. Ninety minutes can be nice if several joints bother you.
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Rachel Beider is the Founder and CEO of PRESS Modern Massage, an independently owned group of massage studios in New York City specializing in personalized, anatomy-informed therapeutic bodywork. A New York State Licensed Massage Therapist and the author of Press Here! Massage for Beginners, Beider founded the company in 2008 with a focus on combining clinical expertise with a modern, client-centered experience. Her work and insights have been featured by publications including The Wall Street Journal, Forbes, Entrepreneur, and Refinery29.