October 20, 2022
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Lucas Ottone/Stocksy United
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.
This is a simple exercise that you can do anywhere, for any period of time, with almost any physical ability.
To do this exercise:
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.
For overall improved strength and flexibility in the feet and ankles, start here.
To do this exercise:
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:
To do this exercise:
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.
Toe splaying improves strength and overall control of the toe muscles.
To do this exercise:
Need more? Add a rubber band around all 5 toes for some resistance!
This exercise helps strengthen the toes and muscles that stabilize the arch of the foot.
To do this exercise:
This exercise will strengthen your feet and the small muscles that you’re not used to using.
To do this exercise:
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!
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:
A frozen bottle of water can be a soothing alternative if no suitable balls are available.
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:
Need more stability? You can stand behind a high-backed chair, desk, or table.
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.
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