Foot osteoarthritis can cause pain, stiffness, and difficulty with mobility. However, regular exercise can help maintain joint function, reduce stiffness, and alleviate discomfort by strengthening the muscles around the joints and improving flexibility. Below are some effective exercises specifically tailored to aid osteoarthritis in the feet:
1. Toe Stretch and Flex
This exercise helps improve flexibility in the toes and reduces stiffness.
How to Perform:
Sit in a chair with your feet flat on the floor.
Lift one foot and place it on the opposite knee.
Use your hands to gently pull your toes back toward your ankle to stretch the bottom of your foot.
Hold for 15–30 seconds, then release.
Repeat on the other foot.
Perform this 2–3 times for each foot.
2. Towel Scrunch
This exercise helps strengthen the small muscles in your foot and toes.
How to Perform:
Sit in a chair with your feet flat on the floor.
Place a small towel or cloth on the floor in front of you.
Using only your toes, scrunch and pull the towel toward you.
Release and repeat 10 times for each foot.
You can increase the challenge by placing a small weight (like a can) on the towel.
3. Heel Raises (Calf Raises)
Heel raises help to strengthen the calf muscles and improve stability and support for the foot joints.
How to Perform:
Stand with your feet hip-width apart, holding onto a chair or wall for balance.
Slowly lift your heels off the floor so you are standing on the balls of your feet.
Hold for 3–5 seconds, then slowly lower your heels back down to the floor.
Repeat 10–15 times for 2–3 sets.
Make sure your movements are controlled and that you do not rush through the exercise.
4. Ankle Circles
Ankle circles help improve mobility and range of motion in the ankle joint.
How to Perform:
Sit on a chair or lie down with your legs extended.
Lift one leg slightly off the ground.
Slowly rotate your foot in a circular motion, making large circles with your toes.
Perform 10 circles clockwise, then 10 circles counterclockwise.
Repeat on the other foot.
Do 2–3 sets for each foot.
5. Marble or Pebble Pickup
This exercise strengthens the muscles in your toes and foot arch, promoting better foot function.
How to Perform:
Sit in a chair with your feet flat on the floor.
Place a small pile of marbles, pebbles, or other small objects in front of your feet.
Using your toes, pick up each object one at a time and move it to a small container or pile.
Repeat for 1–2 minutes on each foot.
Aim to complete 2–3 sets.
6. Arch Lifts
This exercise helps strengthen the arch of the foot and the muscles surrounding it, which can help reduce pain and improve stability.
How to Perform:
Stand with your feet flat on the floor, keeping your toes and heel in contact with the ground.
Try to lift the arch of your foot upward, creating a dome shape under the middle of your foot, without lifting your toes or heel.
Hold for 5 seconds, then relax.
Repeat 10–15 times on each foot for 2–3 sets.
7. Toe Splay
This exercise strengthens the small muscles in the toes and improves balance.
How to Perform:
Sit with your feet flat on the floor.
Spread your toes apart as far as you can, aiming to separate them as much as possible.
Hold for 5–10 seconds, then relax.
Repeat 10–15 times on each foot.
Perform 2–3 sets daily.
8. Foot Rolling exercise to relieve osteoarthritis pain
Rolling the foot over a firm object can help reduce tension, stretch the plantar fascia, and massage tight muscles and these exercises can relieve osteoarthritis pain.
How to Perform:
Sit in a chair with your feet flat on the floor.
Place a small ball (like a tennis ball) or a foam roller under the arch of your foot.
Gently roll the ball or roller back and forth along the length of your foot, from the heel to the toes.
Apply as much pressure as is comfortable.
Do this for 1–2 minutes on each foot.
9. Calf Stretch
A tight calf can put additional strain on the foot joints. Stretching the calf muscles can help improve mobility in the foot and ankle.
How to Perform:
Stand facing a wall, placing both hands on the wall for support.
Step one foot back, keeping it flat on the floor, and bend your front knee slightly.
Keep your back leg straight and feel a stretch in the calf of your back leg.
Hold for 20–30 seconds, then switch sides.
Repeat 2–3 times on each side.
10. Ankle Dorsiflexion and Plantarflexion
This exercise strengthens the muscles around the ankle joint and improves mobility in the foot.
How to Perform:
Sit in a chair with your feet flat on the floor.
Lift one foot slightly off the floor.
Point your toes downward (plantarflexion), then flex them upward toward your shin (dorsiflexion).
Perform 10–15 repetitions.
Repeat 2–3 sets for each foot.
Tips for Exercising with Foot Osteoarthritis
Start Slowly: If you’re new to these exercises, start with a few repetitions and gradually increase as you build strength and flexibility.
Use Proper Footwear: Wear supportive, cushioned shoes when performing exercises, especially if you are standing.
Stay Consistent: Aim to perform these exercises daily or a few times a week for the best results.
Warm Up: Warm up before exercising by walking or gently stretching to prepare your muscles and joints.
Consult a Professional: If you’re unsure about how to perform any exercises or if you have severe osteoarthritis, consult a physiotherapist or healthcare provider for guidance.
Conclusion
Regular foot exercises can significantly help people with osteoarthritis by improving mobility, reducing stiffness, and strengthening the muscles around the joints. Incorporating these exercises into your routine can enhance foot function, reduce pain, and improve your overall quality of life. Always listen to your body and modify or stop exercises if they cause discomfort.
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