“What exercises help with ankle arthritis?”
I have ankle arthritis. What exercises help with ankle arthritis?
5 Answers
ChiropractorOrthopedist
Arthritis is a permanent condition that may actually worsen with use. There is no exercise to help fix arthritis. Arthritis, by definition, is a loss of cartilage. And cartilage can not be repaired directly in most cases.
or ankle arthritis, gentle, low-impact exercises help reduce stiffness, improve mobility, and strengthen supporting muscles. Try these:
1. Ankle Circles: Rotate your ankles slowly in both directions to improve range of motion.
2. Toe-to-Heel Walks: Strengthen foot and ankle muscles with controlled steps.
3. Calf Stretches: Stretch your calves by pressing your hands against a wall with one leg extended behind you.
4. Towel Scrunches: Place a towel on the floor and scrunch it with your toes to strengthen your foot muscles.
5. Alphabet Tracing: Use your toes to "draw" the alphabet in the air to improve flexibility.
6. Seated Heel Raises: Sit with your feet flat, then lift your heels, holding briefly before lowering.
Tip: Perform exercises slowly and stop if you feel pain. Consistency, 5–10 minutes daily, can help maintain mobility and reduce discomfort.
1. Ankle Circles: Rotate your ankles slowly in both directions to improve range of motion.
2. Toe-to-Heel Walks: Strengthen foot and ankle muscles with controlled steps.
3. Calf Stretches: Stretch your calves by pressing your hands against a wall with one leg extended behind you.
4. Towel Scrunches: Place a towel on the floor and scrunch it with your toes to strengthen your foot muscles.
5. Alphabet Tracing: Use your toes to "draw" the alphabet in the air to improve flexibility.
6. Seated Heel Raises: Sit with your feet flat, then lift your heels, holding briefly before lowering.
Tip: Perform exercises slowly and stop if you feel pain. Consistency, 5–10 minutes daily, can help maintain mobility and reduce discomfort.
Range of motion can help. I recommend you make an appointment with a foot and ankle surgeon (podiatrist) for further treatment options
1. Ankle Circles:
- Sit or lie down with your leg extended. Slowly rotate your foot in a circular motion, 10 times in each direction.
2. Towel Stretch:
-Sit on the floor with your legs straight out in front of you.
Place a towel around the ball of your foot (on the affected ankle). Gently pull the towel toward you, stretching the bottom of your foot and ankle.
Hold for 20-30 seconds, and repeat 3-5 times.
3. Alphabet Exercise:
-Sit with your leg extended.
Use your big toe to "write" the letters of the alphabet in the air (uppercase letters work best).
4. Calf Raises:
-Stand with your feet hip-width apart, holding onto a stable surface (like a chair or countertop) for support.
Slowly rise up onto your toes, then lower back down.
Repeat for 10-15 repetitions, 2-3 sets.
This strengthens the calf muscles and helps improve stability.
5. Resistance Band Exercises:
- Sit or lie down with your leg extended. Slowly rotate your foot in a circular motion, 10 times in each direction.
2. Towel Stretch:
-Sit on the floor with your legs straight out in front of you.
Place a towel around the ball of your foot (on the affected ankle). Gently pull the towel toward you, stretching the bottom of your foot and ankle.
Hold for 20-30 seconds, and repeat 3-5 times.
3. Alphabet Exercise:
-Sit with your leg extended.
Use your big toe to "write" the letters of the alphabet in the air (uppercase letters work best).
4. Calf Raises:
-Stand with your feet hip-width apart, holding onto a stable surface (like a chair or countertop) for support.
Slowly rise up onto your toes, then lower back down.
Repeat for 10-15 repetitions, 2-3 sets.
This strengthens the calf muscles and helps improve stability.
5. Resistance Band Exercises:
strengthen ankle as much as possible,. range of motion exercises if tolerated
