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Foot arthritis most often comes with symptoms of pain and stiffness. Since you need your feet to stay balanced and use them with every step you take, arthritis can make life feel a lot harder than is necessary. Appropriate foot exercises for arthritis should definitely be a part of your management and treatment plan, regardless if it’s from osteoarthritis, rheumatoid arthritis, or other joint related issues. The right mix of movement, strength, and flexibility will help preserve foot function for as long as possible. Keep reading to learn more about the best exercises for foot arthritis.
The toe joints themselves can be affected by arthritis. In fact, one of the most common joints to be affected in the foot is where the big toe and foot meet, known as the first metatarsophalangeal joint (MTP).
Gentle toe stretches can promote circulation, healing, and reduce overall stiffness and pain.
Bringing the toes through a full rhythmic range of motion is very therapeutic when dealing with arthritis. This type of stretch is especially helpful in the mornings or after a period of rest when the foot is feeling especially stiff.
This stretch can feel amazing on the toes themselves. Plus, it provides a gentle stretch to the bottom of the foot. As always, proceed gently at first.
You can also add overpressure to toe flexion (the opposite direction), if you want a stronger stretch in this direction as well.
When foot arthritis symptoms are present, it can leave the entire foot and ankle complex feeling stiff and sore. The largest muscles in the lower leg that most often get stiff, and can further affect your daily function, are the calves (the gastrocnemius and soleus). Some gentle stretches can give you some great relief.
Using a calf stretcher is one of the simplest ways to get a consistent good stretch in the local muscles and the achilles tendon. Just grab your calf stretcher, or even a double calf stretcher, to get started.
If you don’t have a calf stretcher, there are plenty of other options available for stretching your calf too. You can try standing on the edge of a step, standing in a lunge position, or sitting on the floor with a stretch strap or towel.
In addition to calf stiffness, the mobility of the ankle joint itself can become limited as well. Thus, this stretch is designed to target the connective tissues that actually comprise the ankle joint. Ankle dorsiflexion is often one of the most restricted ankle movements, so this mobility exercise is great.
There are 19 muscles in the foot. Plus, there are another 10 muscles that originate in the lower leg and cross the ankle to attach within the foot complex itself. Joint pain and stiffness can compromise the strength and coordination in these muscles, making foot strengthening exercises that promote balance essential. Plantar fasciitis is also common with foot arthritis and can be prevented or better managed with these exercises too.
All you need for this exercise is a chair and a hand towel. It can look deceivingly easy when getting started but is a great strengthener for the intrinsic toe flexors.
This exercise is similar to toe scrunches, but offers a great progression for adding even more dexterity to your toes and feet. Grab a handful of marbles, or other small objects that you can pick up with your feet.
Balancing on one leg is one of the best ways to challenge the intrinsic muscles of the foot. Plus, it’s a very functional move that will help improve your tolerance for daily activities.
A strong and coordinated ankle can help preserve the function of your foot as much as possible. It’s always best to start with basic non-weight bearing exercises and then progress to more
functional movements as tolerated- such as squats, lunges, and more.
The ankle moves in four primary directions. Balanced strength between the muscles that coordinate these movements helps preserve better foot and ankle function. These basic band strengthening exercises are the best way to target specific muscle groups. The three covered below can be done without help, whereas the fourth movement resisted dorsiflexion would require assistance or creative adjustment of the band.
This functional strengthening exercise focuses on ankle coordination while targeting the calf muscles. Having this strength is so important for daily activities like walking and getting out of bed.
Developing arthritis in any joint of the lower body can make it feel unmotivating to stay active. Yet, there are immense benefits to regular consistent exercise, particularly blood flow to help with healing and local tissue health. Your best option for staying active without aggravating your arthritis symptoms and feeling discouraged is low impact cardio. That way you can get all of the benefits of regular exercise while reducing strain on the joints.
The lowest impact option for regular exercise is the use of a recumbent bike, either at the gym or in the comfort of your own home. If you don’t have room or the budget for this piece of equipment, you can also try a more basic pedal bike. The simplest way to get started is to choose a program on the screen, indicating a specific resistance level and time, and start pedaling.
You don’t necessarily need a piece of cardio equipment to get in a good low impact cardio workout. All you truly need is some space to step in place. From there, you can add dynamic arms movements, leg movements and more. With a little guidance and the right music, you can get your heart rate up and have fun moving around your living room. There is no right or wrong way to do it as long as you are moving.
Additionally, here are some other great options for getting your heart rate up:
Now that you have a variety of exercises to try for best managing your foot arthritis, you may be wondering how to get started and maximize your results. Let’s review some tips for optimizing your exercise routine and overall foot health:
If you have overlapping toes due to your arthritis, you can make the stretches we just covered more functional (and comfortable) with individual toe spacers or separators that spread all of the toes at once while doing the stretches to promote better toe alignment. Plus, you can wear your toe spacers or separators with daily activities, like walking and standing, to promote gentle toe stretching while you move around in your home.
Exercise has so many great benefits for your overall health, regardless of whether you have foot arthritis or not. Here are some of the potential benefits you can expect when regularly exercising your feet:
Foot arthritis can be well managed with the right plan in place. You can feel confident in your treatment program when it involves the right balance of stretching, strengthening, and pain management to maximize function. Voice any concerns about your foot health or quality of life to your orthopedic doctor, podiatrist, or physical therapist. If your symptoms suddenly change it’s important to seek medical advice as soon as possible.
Sources:
https://creakyjoints.org/diet-exercise/foot-exercises-stretches-for-arthritis-foot-pain/
https://myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=bo1546
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