When you deal with daily foot and ankle pain caused by osteoarthritis, it may be challenging to find the motivation to exercise. Some arthritis patients may fear that physical activity will only put more stress on aching joints.
Benefits of Exercising if You Have Osteoarthritis
While exercising aching feet and ankles may sound painful, staying active is an essential part of an osteoarthritis treatment plan.
“Exercise and arthritis can and should coexist. People with arthritis who exercise regularly have less pain, more energy, improved sleep, and better day-to-day function,” says the American College of Rheumatology. “Starting off slowly with a few, low-intensity exercises will help to ensure a safe and successful exercise program.”
Staying physically not only aids in managing osteoarthritis symptoms but promotes overall health and well-being. Since exercise has so many benefits for patients with arthritis of the foot and ankle, what types of exercises are good for osteoarthritis?
Exercise Routine for Osteoarthritis of the Foot
Gentle stretches and simple exercises can reduce inflammation and help keep you mobile despite suffering from osteoarthritis. You can do several types of exercises, but we’ll share just a handful to help you get started.
CreakyJoints recommends these seven exercises to help minimize joint stiffness and pain due to arthritis of the foot and ankle:
- Toe Salutes – Set your feet flat on the floor and alternate lifting just your big toes or just your four smaller toes up in the air.
- Toe Splaying – Spread your toes out as far as you can stretch them, hold for several seconds, and then release and repeat.
- Toe Squeezing – Place foam toe separators between your toes and then squeeze your toes together in intervals of a few seconds.
- Ankle Alphabet – Sit down, lift one foot at a time, pointing it forward, and trace the letters of the alphabet with your toes.
- Towel Curls – Place a towel on the floor and try to lift it by curling your toes on top of it. You can also try this same exercise with a marble instead of a towel.
- Calf Stretch – Stand next to a wall, place your hands on the wall and extend one leg back. Bend the front leg, but keep the extended leg straight with your feet flat on the floor. Hold the stretch for a few seconds and then alternate legs.
- Toe Extension – While sitting, pick up one foot and use your hands to gently bend the toes back toward the ankle for a few seconds. Repeat this several times and then alternate feet. If you have difficulty bringing one foot up to your lap, you may try keeping your feet on the floor and using a towel instead, wrapping it around one foot and holding the edges while gently pulling it back.
These are all low-key exercises for osteoarthritic patients but can complement physical activities, such as swimming, biking, walking, low-impact workout video routines, or other exercises for optimal health and benefit.
Tips for exercising with arthritis of the foot:
- Drink water beforehand
- Warm-up first
- Avoid sudden movements
- Exercise in short sessions
- Listen to your body.
- Customize your workout
- Apply ice afterward
Make Regular Visits to a Podiatrist Near You
Visiting your podiatrist can help you map out a treatment plan to minimize pain associated with arthritis. A professional foot and ankle doctor can make additional recommendations regarding exercises for osteoarthritis and prescribe medication, physical therapy, or other treatment options.
The American Podiatric Medical Association advises that “because arthritis can affect the structure and function of the feet, it is important to see a doctor of podiatric medicine if any of the following symptoms occur in the feet:
- Swelling in one or more joints
- Recurring pain or tenderness in any joint
- Redness or heat in a joint
- Limitation in motion of joint
- Early morning stiffness
- Skin changes, including rashes and growths.”
If you’re suffering from any of the above arthritis symptoms or you would like more guidance on exercises for osteoarthritis of the foot and ankle, please make an appointment at Canyon Oaks Foot & Ankle. With a team of trusted podiatrists and three conveniently located clinics in Fresno, Visalia, and Porterville, we are here to help you get on your feet.
