Arthritis of the Foot and Ankle: 5 Exercises To Help Relieve Pain
Arthritis is an inflammation of the joints that causes pain and discomfort, reducing an individual's mobility. In advanced cases, the inflammation may result in complete damage to the affected joints. Any joint in the body can have Arthritis, including the joints in the foot and ankle.
TYPES OF ARTHRITIS
There are over 100 different types of arthritis and the three most common types that are found in the foot and ankle are:
5 EXERCISES TO HELP RELIEVE ARTHRITIC FEET AND ANKLES
Along with walking, exercises and stretches can help increase strength and flexibility for people with arthritis pain in the feet and ankles. Here are a few simple exercises you can do at home. Make sure you maintain proper posture by sitting up straight in a chair
1. Toe Splay
Sit up straight on a chair and place your feet flat on the ground. Spread your toes away from each other and hold the stretch for 5-7 seconds and release. Repeat 5-6 times.
2. Big Toe Stretch
Sit up straight on a chair and cross one leg over the other. Make sure your other foot is flat on the ground. Hold your big toe with your fingers and gently move it toward you and away from the other toes. Hold this stretch for 15 seconds and move it in the opposite direction for 15 seconds. You can repeat this 3-4 times on each foot.
3. Ankle Circles
Sit up straight on a chair and lift your foot to draw circles using the big toe. Draw circles using your big toe clockwise and counter clockwise.
4. Marble Pick Ups
Place marbles and a cup on the floor. Use your toes to pick up one marble and slowly place it in the cup. Repeat it 7-8 times on each foot.
5. Ball Roll
Sit on a chair and place a tennis ball on the floor near your feet. Move your foot on top of the tennis ball and roll it around the ball. Use the ball to massage the bottom of your foot for 3-5 minutes. You can increase or decrease the pressure on the tennis ball as needed.
ADDITIONAL TIPS TO HELP RELIEVE ARTHRITIS PAIN
Arthritis can be very painful in the foot and ankle. Here are some tips to help reduce discomfort and ease the pain and stiffness.
- Choose orthotics that support your feet
- Choose comfortable footwear
- Wear compression socks to help reduce swelling
- Try to maintain a healthy weight to avoid additional stress on joints
- Apply ice or heat
HOW TO CHOOSE THE BEST ORTHOTICS FOR ARTHRITIS PAIN
Orthotics can help relieve pain and reduce symptoms of mid-foot Arthritis and Rheumatoid Arthritis. Aetrex Memory Foam Orthotics with superior cushioning can help alleviate pain and discomfort.
Aetrex Orthotic Features:
- Signature arch support helps align the body correctly to prevent stress on the knees, back, hip and foot
- A thick premium memory foam layer helps provide superior cushioning & comfort
- Helps absorb shock to protect the foot and prevent injuries
- Helps redistribute pressure on areas that are prone to pain
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Helps provide stability & support to keep the feet in place
HOW TO CHOOSE THE BEST SHOES FOR ARTHRITIS PAIN
Unsupportive shoes can worsen pain in the foot and ankle. There are two important features a shoe needs to help alleviate arthritis pain: memory foam cushioning and wide width. Along with superior arch support, Aetrex Shoes have supportive features built-in.
Aetrex Shoe Features:
- Aetrex signature arch support
- Wide widths for extra comfort
- Memory foam to evenly distribute weight and provide ultimate comfort
- Shoe laces and straps for full adjustability
- Padded heel to reduce discomfort and blisters
- Stretchy materials for additional comfort and more room inside the shoe when needed
- Met bar pod to help relieve ball of foot discomfort or stress
BEST SHOES FOR ARTHRITIS PAIN
