“What exercises help with ankle arthritis?”
I have ankle arthritis. What exercises help with ankle arthritis?
6 Answers
ChiropractorOrthopedist
Thank you for your question.
For ankle arthritis, gentle exercises can help improve mobility, strengthen the muscles around the joint, and reduce stiffness.
Helpful exercises include ankle circles, toe raises, heel raises, resistance band stretches, and gentle rangeofmotion exercises.
Its important to start slowly and follow a routine recommended by a physical therapist to avoid overstraining the joint.
If you would like advice on safe and effective exercises for ankle arthritis, feel free to reply here Ill be happy to assist you.
For ankle arthritis, gentle exercises can help improve mobility, strengthen the muscles around the joint, and reduce stiffness.
Helpful exercises include ankle circles, toe raises, heel raises, resistance band stretches, and gentle rangeofmotion exercises.
Its important to start slowly and follow a routine recommended by a physical therapist to avoid overstraining the joint.
If you would like advice on safe and effective exercises for ankle arthritis, feel free to reply here Ill be happy to assist you.
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
