Foot and Ankle Osteoarthritis

Exercises for foot and ankle arthritis

Challenging the foot and ankle, keeping it strong and supple through exercise will be beneficial for the health of the joint. Exercise should form the core part of your treatment and long term management. 

This video demonstrates a routine of exercises for you to follow:

Printable option: anklesprains-exercise-sheet.pdf (versusarthritis.org)

Additionally, some people with osteoarthritis enjoy the feeling of being in water while exercising. There’s no right or wrong way but you may choose to try the following exercises, if  you have access to a pool: Basic Hydrotherapy exercises for Feet and Ankles (youtube.com)

How many should I do and how often?

Aim to do these exercises 1-2x daily. 

You may only be able to manage a few to start with: that’s fine. Make a note of how many you can do and repeat this each day until it starts to feel easier. Gradually increase how many you practice over time (this often takes several weeks).

What if the exercise is painful?

Exercising in pain is acceptable. It’s worth knowing that pain during exercise does not mean you’re harming yourself. If you experience more pain than you can comfortably tolerate or it impacts your ability to carry out the exercises the following day, then you may want to scale the difficulty back next time. If this happens, don’t worry, you can try fewer repetitions and then gradually build it up again. If you are struggling to find a suitable level of exercise then seek professional help for further guidance.