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

• Press down with your toes and raise your heels. Hold for five seconds.
• Point your toes and raise your heels until only the tips of the big and second toe touch the floor. Hold for five seconds.
• Curl your toes down and raise your heels. Hold for five seconds. 

2. Big toe stretch

• Bring your foot to rest on the opposite knee.
• Use one hand to grasp your instep, and the fingers of the other to grasp your big toe.
• Stretch it up, down, and to each side gently for five seconds in each direction.

3. Toe splay

• Spread all of your toes as far apart as possible and hold for five seconds.
• Concentrate on one foot at a time or do both simultaneously.
• Try with a rubber band or elastic hair tie looped around your toes to provide resistance. 

4. Marble pickup

•  Place two bowls in front of the chair on the floor, one in front of the other. 
• Fill the one furthest away with 20 marbles.
• Use your toes to pick up a marble from the full bowl and drop it into the empty bowl.
• Switch back and forth between your feet until all marbles are transferred. 
• Reverse direction and do it again. 

5. Ball roll

• Place a golf ball or a rubber racquetball on the floor next to your feet.
• Place one foot on the ball, rolling from the heel through the instep to the toes. 
• Switch feet every fifteen seconds. 
• No ball? Try a cold can with the label peeled off or a frozen water bottle.

6. Achilles stretch

• Rest your foot on the opposite knee.
• Grasp the instep and ball of the foot in one hand, and the toes in your other hand.
• Press back until you can feel the pull from your heel up the back of your calf. 
• Hold for five seconds.

7. Ankle rotation

• Rest your foot on the opposite knee.
• Grasp just above your ankle with one hand, and the ball of your foot with the other hand.
• Rotate the ankle joint gently in a circular motion for five seconds. 

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.