There are many treatments for ankle arthritis, ranging from conservative to more invasive injections or surgery.
Exercise for ankle arthritis is a great way to combat the pain and stiffness you may feel.
But which exercises are best for ankle arthritis?
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Physical therapistsoften say that “motion is lotion” when talking about arthritis.
It takes time to improvestrengthand motion through exercise, so consistency is key.
When starting, you may benefit from performing five to eight repetitions of each exercise each day.
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As a maintenance program, ankle exercises can be performed three to five times each week.
Stop any exercise that causes lasting pain or discomfort.
The exercises are designed to improve your strength, mobility, and function.
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You should feel a slight pulling sensation around your ankle joint when performing the rotations.
In cases of severe ankle arthritis,crepitus, or a grinding sensation, may be felt.
This should not be painful; if it is, stop the exercise.
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To challenge your ankle further, try changing up the letters and draw them in cursive writing.
Resisted Ankle Dorsiflexion
The resisted ankle dorsiflexion can also build strength in ankles with arthritis.
During this exercise, you should feel tightness in the front of your shin.
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Be sure to move with slow, steady motions while pulling up and lowering your ankle down.
Performing this with a resistance band adds more challenge.
As always, move with slow and steady motions during the ankle eversion exercise.
Calf Raises
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Calf raises are a good exercise to help arthritis in the ankles.
Be sure to move with slow and controlled motions.
You should feel tightness in your calf muscles behind your lower legs.
Over the course of several weeks, this exercise may become easy.
Performing this exercise on one leg increases the challenge.
Exercises to improve the strength and mobility of your ankles may be helpful.
Performing exercises for ankle arthritis several times a week can improve the way your ankles move and feel.
That way, you might remain active and enjoy your normal work and recreational activities.
American Academy of Orthopaedic Surgeons.Arthritis of the foot and ankle.
2017;29(8):1363-1367. doi: 10.1589/jpts.29.1363
American Academy of Orthopaedic Surgeons.Foot and Ankle Conditioning Program.
