7 Exercise Tips for Arthritic Feet and Ankles

Pain in the feet and ankles is commonplace for arthritis sufferers, especially as aging causes a progression of the condition. The human foot has 30 joints, and each one can become a source of pain and stiffness.

At Washington Foot & Ankle Sports Medicine in Kirkland, Washington, our podiatrists work with you to help mitigate the effects of arthritis on your feet and ankles. Part of living with arthritis is staying active, so here are seven exercises tips you can implement for better flexibility and reduced inflammation. 

Arthritis pain in the feet and ankles

Most arthritic pain in the feet and ankles is caused by the most common form of arthritis, osteoarthritis. Osteoarthritis occurs when the cartilage between bones at pivotal joints wears away. The bones then grind together, causing inflammation, swelling, and pain.  

Osteoarthritis foot and ankle pain typically occurs at the ankle joint where the ankle connects to the shinbone, at the joints connecting the three parts of the foot, and in the joint connecting the big toe to the ball of the foot. 

How foot and ankle exercises can help

The following exercises can help improve flexibility and mobility in the feet and ankles, strengthen the muscles supporting your ankles, and prevent stiffness and inflammation. They can all be done while sitting straight up in a chair with your feet starting flat on the floor, and should all be done for each foot and repeated 10 times.

1. Toe press, point, and curl

2. Big toe stretch

3. Toe splay

4. Marble pickup

5. Ball roll

6. Achilles stretch

7. Ankle rotation

These exercises can help you keep your feet and ankles from being painful and stiff and can strengthen them to more easily bear your weight. If you have arthritic foot and ankle pain, call 425-899-3234 or book your visit online today.

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