5 Exercises For Foot Arthritis to Improve Mobility

Foot arthritis can be a debilitating condition that affects millions of people worldwide. The pain, stiffness, and inflammation of arthritis can make it challenging to move around and perform daily activities. However, with the right exercises and treatments, you can improve your mobility, decrease inflammation, and manage pain associated with foot arthritis.

Experts recommend various exercises to help address foot arthritis and improve overall mobility. These exercises are designed to strengthen the muscles in your feet and ankles, improve flexibility, and reduce inflammation.  Individuals with arthritic foot impairment, especially elderly individuals, may be more likely to experience muscle wasting, called sarcopenia, which can be addressed with exercise and other treatments to improve mobility and increase muscle mass. ¹

Multidisciplinary recommendations for rheumatoid arthritis (RA) include exercise therapy specific to the foot and ankle comprised of strengthening exercises for the intrinsic foot muscles and M. tibialis posterior; active stretch exercises for the plantar fascia, Achilles-tendon, and peroneal muscles; and active exercises to improve joint mobility.²

Early exercise intervention and aggressive attempts to prevent, delay, or correct foot and ankle pathomechanics related to RA may play a key role in helping patients maintain an active ambulatory lifestyle.³ In a systematic review of exercise interventions, hydrotherapy/balneotherapy, psychosocial interventions, and the effects of custom orthotics for the foot and ankle, only exercise/physical activity interventions appeared effective in reducing the global impact of disease and quality of life.⁴

Here are some of the best exercises recommended by experts to help manage foot arthritis:

1. Toe curls: This exercise is simple but effective for strengthening the muscles in your toes and feet. Sit in a chair with your feet flat on the floor. Curl your toes as if trying to pick up a small object with them. Hold for a few seconds, and then release. Repeat this exercise several times on each foot.

2. Calf stretches: Tight calf muscles can put extra strain on your feet, leading to more pain and discomfort. To stretch your calf muscles, stand facing a wall with one foot in front of the other. Keep your back leg straight and your front knee bent. Lean forward until you feel a stretch in your calf muscle. Hold for 15-30 seconds, and then switch legs.

3. Ankle circles: Ankle mobility is crucial for foot health and overall mobility. Sit in a chair with your feet flat on the floor. Lift one foot off the ground and rotate your ankle in a circular motion. Do 10-15 circles in one direction and then switch to the other direction. Repeat on the other foot.

4. Heel raises: This exercise helps strengthen the calf muscles and improve ankle stability. Stand with your feet hip-width apart and slowly raise your heels as high as possible. Hold for a few seconds and then lower back down. Repeat 15-20 times.

5. Towel scrunches: This exercise is excellent for strengthening the muscles in your toes and improving flexibility in your feet. Place a small towel on the floor and use your toes to scrunch it up towards you. Repeat this exercise for a few minutes on each foot.

In addition to these exercises, experts recommend incorporating low-impact activities like swimming, biking, and yoga to help manage foot arthritis. These activities can help improve flexibility, strength, and overall mobility without putting extra strain on your joints.

Remember to listen to your body when doing these exercises and not push yourself too hard. Start slowly and gradually increase the intensity as you build strength and flexibility in your feet and ankles. If you experience pain or discomfort while exercising, stop immediately and consult a healthcare professional.

Incorporating these exercises into your daily routine can help manage foot arthritis, improve mobility, and decrease inflammation, pain, and stiffness. Remember to stay consistent with your exercise regimen and consult a healthcare professional for personalized recommendations to address your needs.

References:

1.          Hishikawa N, Toyama S, Sawada K, et al. Relationship between sarcopenia and physical activity in patients with rheumatoid arthritis-associated foot impairment: An accelerometer study. Int J Rheum Dis. 2021;24.

2.          Tenten-Diepenmaat M, van der Leeden M, Vliet Vlieland TPM, et al. Multidisciplinary recommendations for diagnosis and treatment of foot problems in people with rheumatoid arthritis. J Foot Ankle Res. 2018;11(1). doi:10.1186/s13047-018-0276-z

3.          Shrader JA. Nonsurgical management of the foot and ankle affected by rheumatoid arthritis. Journal of Orthopaedic and Sports Physical Therapy. 1999;29(12). doi:10.2519/jospt.1999.29.12.703

4.          Santos EJF, Duarte C, Marques A, et al. Effectiveness of non-pharmacological and non-surgical interventions for rheumatoid arthritis: an umbrella review. JBI Database System Rev Implement Rep. 2019;17(7). doi:10.11124/JBISRIR-D-18-00020