9 Exercises to Minimize Foot and Ankle Pain Caused by Arthritis

If you live with arthritis, it’s likely you’re familiar with joint pain. Although arthritis is not curable, there are many things you can do to reduce pain and help avoid the progression of permanent joint damage.

Staying active is one of the best ways to keep joints lubricated and minimize pain caused by stiffness. Or as I like to say, “motion is lotion!”

Foot and ankle pain is common among people with arthritis. Many types of inflammatory arthritis can cause pain in the small joints in the toes and ankles. A great way to minimize that pain is to strengthen your joints.

Feet and ankle exercises are simple and easy. They typically don’t require equipment or large spaces, and they can be worked into any other exercise routine or done on their own.

Here are some exercises to help stretch and strengthen your feet and ankles to better manage arthritis pain.

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Tips to minimize foot and ankle pain

• Do a thorough stretch before and after all physical activity.
• Wear supportive footwear with firm arch support whenever possible.
• Avoid uneven surfaces whenever possible, especially during exercise.
• Walk with intention on hills, both uphill and downhill. You can use these opportunities to strengthen, too.
• Listen to your body. If your feet and ankles are hurting, rest.
• Ice, heat, compression, elevation, and massage can be very helpful in managing foot and ankle pain.
• Some foot and ankle pain can be more serious than others. Some may require medical attention.
• Always check with a healthcare professional before starting any new exercise routine.

1. Walk with intention

This is a simple exercise that you can do anywhere, for any period of time, with almost any physical ability.

To do this exercise:

1. Begin walking by stepping forward and putting your heel on the ground.
2. Slowly roll your foot down, making contact with every point of your foot to the ground.
3. Roll all the way to the tips of your toes prior to stepping with the other foot.
4. Take each step slowly and with intention.

Do you have access to a shallow pool? Walking in water is great for overall health but can also help with foot pain. This provides resistance to different muscles than you are likely used to. It also relieves some of the impacts of gravity, which may help with significant foot and ankle pain.

2. Toe raise, point, and curl

For overall improved strength and flexibility in the feet and ankles, start here.

To do this exercise:

1. Sit in a chair with your feet flat on the floor.
2. Lift your heels, keeping only the balls of your feet touching the floor.
3. Count to 5, then put your heels flat on the floor.
4. Next, raise your heels so only the toes are touching the floor.
5. Count to 5, then put your heels flat on the floor.
6. Next, raise your heel so only the tips of your toes are touching the floor.
7. Count to 5, then put your heels flat on the floor.
8. Repeat 10 times.

3. Big toe stretches

The big toe helps stabilize your body as you walk. Stretching it can relieve pain from arthritis. This stretch can also help with the pain from pointy-toed shoes.

To do this exercise:

1. Sit in a chair with your feet flat on the floor.
2. Bring your left foot to rest on your right thigh.
3. Using your thumb and index finger, gently pull back on the big toe, count to 5, and release.
4. Next, fold the big toe forward, count to 5, and release.
5. Repeat 10 times.
6. Now, switch feet by putting your right foot to rest on your left thigh.
7. Repeat steps 3–5 with your right foot.

4. Tip-toe stretches

To do this exercise:

1. Start by standing up on your tippy toes.
2. Count to 5 and then place your heels softly back onto the ground.
3. Repeat 10 times.

Do you have difficulty balancing? Do one foot at a time, keeping the other securely on the floor. You can also use a walker or high-backed chair for stability.

Want even more? Do this while balancing on one foot at a time.

5. Toe splaying

Toe splaying improves strength and overall control of the toe muscles.

To do this exercise:

1. Sit in a chair with your feet flat on the floor.
2. Spread all of your toes as far apart as possible.
3. Hold this for 5 seconds, then relax.
4. Repeat 10 times.

Need more? Add a rubber band around all 5 toes for some resistance!

6. Toe curls

This exercise helps strengthen the toes and muscles that stabilize the arch of the foot.

To do this exercise:

1. Sit in a chair with your feet flat on the floor.
2. Lay a hand towel or washcloth on the floor with the edge meeting the tips of your toes.
3. Try to grasp the towel with your toes without lifting your heel.
4. Pull 4 folds of the towel toward you using only your toes.
5. Repeat 5 times, then switch to the other foot.

7. Marble pick up

This exercise will strengthen your feet and the small muscles that you’re not used to using.

To do this exercise:

1. Sit in a chair with your feet flat on the floor.
2. Place 20 marbles (or any item of your choice) on the floor and an empty bowl in front of you.
3. Using only your toes, pick up one item at a time and place it into the bowl.
4. Alternate your right and left feet each time.

If you don’t have marbles, you can use anything — pencils, children’s building blocks, frozen grapes, bouncy balls, or even small candies.

If you don’t have a bowl to grab, move the marbles (or other items) from one side of the pile to the other!

8. Rolling stretches

Rolling a golf ball or tennis ball under your foot can help relieve discomfort in the arch and ease pain associated with plantar fasciitis.

To do this exercise:

1. Sit up straight in a chair with your feet flat on the floor.
2. Place a golf ball — or another small, hard ball — on the floor next to your feet.
3. Lay one foot on the ball and move it around, pressing down as hard as is comfortable. The ball should be massaging the bottom of your foot.
4. Continue for 2 minutes, then repeat using the other foot.

A frozen bottle of water can be a soothing alternative if no suitable balls are available.

9. Achilles stretch

The Achilles tendon connects the heel to the calf. Often, this tendon is strained from overuse. This can be a cause of discomfort and pain.

Keeping this area stretched and strong can help prevent injuries and pain.

To do this exercise:

1. Start by standing and facing a wall. Move one foot behind you so your legs are staggered.
2. Rest your back heel flat on the floor and bend your knee in front of you.
3. Hold for 10 seconds and repeat up to 5 times.
4. Now, switch sides. Repeat steps 1–4.

Need more stability? You can stand behind a high-backed chair, desk, or table.

The bottom line

Why do you want to exercise your feet and ankles? While this won’t necessarily give you bulging biceps, washboard abs, or improve your sprint time, it will benefit you and your arthritis pain.

Doing consistent foot and ankle exercises can increase your mobility, flexibility, and range of motion. When our feet have increased range of motion, they can flex and extend to support our bodies better.

Exercising and stretching feet can help build strength. You’re only as strong as your weakest link, so strengthening these small muscles in your feet and ankles will strengthen your ability to withstand pressure, minimizing pain in the long run.