Women health

Stretching exercises for arthritic feet

People with arthritis frequently experience pain in their feet and ankles, especially as their condition worsens with age. Each of the 30 joints in the human foot can cause discomfort and stiffness.

Experienced podiatrists help you at Washington Foot & Ankle Sports Medicine in Kirkland, Washington, to lessen the effects of arthritis on your feet and ankles. Here are seven workout suggestions you can do for increased flexibility and decreased inflammation because maintaining an active lifestyle while living with arthritis is important.

Ankle and foot pain from arthritis

Osteoarthritis, the most prevalent type of arthritis, causes the majority of arthritic pain in the feet and ankles. Osteoarthritis develops when crucial joints' cartilage begins to wear away. The resulting grinding of the bones produces discomfort, inflammation, and swelling.

Osteoarthritis pain in the feet and ankles often develops in the big toe joint, the joints linking the three portions of the foot, and the ankle joint where the ankle attaches to the shinbone.

How foot and ankle exercises might be helpful

The following exercises can strengthen the muscles that support your ankles, increase ankle flexibility and mobility, and reduce stiffness and inflammation. All of them should be carried out for each foot and ten times while sitting upright in a chair with your feet initially flat on the ground.

1. Toe press, point, & curl

  1. Put pressure on the ground with your toes and lift your heels. Hold for five seconds.
  2. Just the big and second-toe tips should touch the floor as you point your toes and lift your heels. Hold for five seconds.
  3. Curl your toes in and lift your heels. Hold for five seconds.

2. The big toe stretch

  1. On the opposite knee, place your foot.
  2. Grab your instep firmly with one hand and your big toe with the other.
  3. Spend five seconds slowly stretching it up, down, and to each side.

3. Toe splaying

  1. Then, hold the position for five seconds while spreading your toes as wide as possible.
  2. Choose whether to focus on either foot at once or one at a time.
  3. To add resistance, try using an elastic hair tie or rubber band wrapped around your toes.

4. Marble picking

  1. One bowl should be placed in front of the other in front of the chair on the floor.
  2. Place 20 marbles in the one that is farthest away.
  3. Pick up a marble with your toes and drop it into the empty bowl from the filled bowl.
  4. Up until all the marbles have been moved, alternate between your feet.
  5. Reverse your course and repeat.

5. Roll the ball

  1. Next to your feet, set down a rubber racquetball or a golf ball.
  2. Roll one foot over the ball from heel to toe, starting at the instep.
  3. Alternate your feet every fifteen seconds.
  4. a lack of a ball Tries a frozen water bottle or a can of food that has had its label removed.

6. Achilles stretch

  1. Place your foot on the knee to the opposite.
  2. Take hold of the foot's instep and ball with one hand, and the toes with the other.
  3. When you feel a tug from your heel up the back of your leg, release your pressure.
  4. Take a five-second hold.

7. Rotating the ankle

  1. On the opposite knee, place your foot.
  2. With one hand, grab the area immediately above your ankle, and with the other, the ball of your foot.
  3. For five seconds, gently circle-rotate the ankle joint.

By strengthening your feet and ankles, you can prevent discomfort and stiffness and make them more able to support your weight.






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