“Can I Still Exercise with Arthritis in My Feet?”
A Guide to Staying Active
You’ve heard the advice from doctors and wellness experts for years: “Movement is medicine.” Regular exercise is one of the best things you can do to manage arthritis symptoms, improve joint flexibility, and maintain your quality of life. But when the very joints that bear all your weight are stiff and painful, that advice can feel like a frustrating paradox. How are you supposed to stay active when every step hurts?
It’s one of the most common and challenging questions we hear from patients with foot and ankle arthritis, but we’ve got answers. Read on for Oak Foot & Ankle’s guide to exercising safely (and protecting your joints!).
The Golden Rules of Exercising with Foot Arthritis
The fear of causing a painful flare-up can lead to a sedentary lifestyle, which only makes the condition worse. But so does an injury, of course.
Before beginning your workout routine, consider the following:
- Embrace Low-Impact Activities:
High-impact exercises like running on pavement or jumping can be jarring to sensitive joints. Instead, focus on activities that get your heart rate up without impact. Think swimming, water aerobics, cycling, or using an elliptical machine.
- Support is Non-Negotiable:
Your footwear is your first line of defense. Choose shoes with a stiff, supportive sole and plenty of cushioning to absorb shock. A shoe that you can easily bend in half in the middle of the arch is not supportive enough.
- Listen to Your Body:
It’s crucial to learn the difference between the “good” soreness of a muscle that has been worked and the “bad” sharp pain of an irritated joint. A little post-workout muscle fatigue is normal. Sharp, stabbing, or increasing joint pain is a signal to stop and rest.
Top 3 At-Home Exercises for Arthritic Feet
Start improving your flexibility and strength today via…
- Ankle Rotations: While seated, lift one foot off the floor.
- Slowly and gently rotate your ankle clockwise 10 times, then counter-clockwise 10 times.
- This simple motion helps maintain the range of motion in your ankle joint.
- Towel Curls: Sit in a chair with a small towel on the floor in front of you.
- Using only your toes, try to scrunch and pull the towel toward you.
- This strengthens the small, intrinsic muscles in your feet that help support your arches.
- Seated Calf Stretches: Sit at the edge of a chair and extend one leg out in front of you, with your heel on the floor.
- Gently loop a towel or resistance band around the ball of your foot and pull back until you feel a gentle stretch in your calf. Hold for 30 seconds.
- Keeping your calves flexible reduces strain on your entire foot.
When You Need More Than Just Exercises
If pain is still limiting your ability to be active, you need professional support.
- A custom orthotic is a prescription medical device created from a 3D scan of your foot. It’s designed to redistribute pressure away from your painful arthritic joints and correct any underlying alignment issues.
There are other treatment options, too! Get in touch to learn more, and remember: we’re here to answer any questions you might have.
Oak Foot and Ankle in Oak Lawn, IL, provides expert podiatric care for patients of all ages. Specializing in sports medicine, diabetic foot care, and innovative treatments, we help you stay active and comfortable. Need assistance? Contact us today!
