Exercises for Ankle Arthritis

You can get ankle arthritis treatment. This includes physical therapy and surgery.

Exercise for ankle Arthritis will help reduce pain and stiffness. But, the real question is: Which exercises are best for ankle Arthritis? And how can we perform them at home with our physical therapists?

The most common phrase a physical therapist uses is “motion is the lotion”. This means that most musculoskeletal injuries and dysfunctions can be treated with appropriate movements such as exercises. The same goes for ankle exercises to treat arthritis. These can be used to reduce pain and increase functional mobility.

It takes time to improve your strength through exercise. Keep in mind that consistency is key to your ankle Arthritis daily exercises. If you’re in the area, visit the best San Diego Physical Therapy Clinic.

Pumps for the ankle

For this exercise, the range of motion at your ankle joint can be increased

  • Put your feet up on a chair.
  • Keep your toes pointing away from your ankle for 5-10 seconds
  • For another 5-10 seconds, pull your toes towards the ankle.

If you point your toes toward your ankle, you will feel a slight pull in your front ankle and lower leg.

Ankle Rotation

To perform this exercise

  • You can rest your affected leg on the other knee by sitting in a chair.
  • One hand holds it just below your ankle joint, and the other holds onto the ball of your feet.
  • Gently turn your ankle clockwise for several moments, then reverse it for several more seconds
  • You may feel more pain in one direction than the other. Try heating it in a less painful direction first, before moving to the more painful.

This exercise will cause a slight tugging sensation around your ankle joint. In severe cases of ankle arthritis, it will also cause a grinding sensation that feels like your bones are rubbing against each other. We can help! Visit the #1 Del Mar Physical Therapy Clinic.

Ankle Alphabet

To perform this exercise

  • You can sit on a chair and place your feet on the floor.
  • Place the affected foot slightly above the floor. Use your toes to trace the letters of the alphabet in the air.
  • Exercise becomes easier if you write the alphabet from A to Z, then Z to A. This will help your ankle strengthen even more.

This exercise can be made more enjoyable by using cursive writing.

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