Exercises For Arthritic Toes that increases range of motion and strength into your routine can help enhance flexibility while decreasing stiffness. Depending on your pain level and ability to exercise, shorter and gentler stretches and exercises may be more suitable at first.
One of the easiest exercises is sitting in a chair with a hand towel and gently squeezing and spreading out your toes.
Stretching
If you suffer from a bunion–a bump on the side of the big toe joint caused by bone misalignment–stretching exercises can help alleviate its stiffness and improve mobility. Most toe stretches focus on flexibility while some also help strengthen toes and feet. These exercises work best with bare feet but you can use socks if preferred; just be wary not to overstretch or push too hard; start out slowly until your tolerance allows it.
Physical therapists or podiatrists can provide guidance regarding which stretching exercises would best address your condition, as well as a more extensive workout routine containing strength-building and balance-enhancers.
As an example, you could try standing near a wall and pushing with your big toe against it, or hold an object such as a can of beans against the arch of your foot and roll it around for strength training. Some individuals with RA find these activities easier while sitting, while some prefer machines for balance exercises.
Before beginning an exercise program, it’s always advisable to consult a healthcare provider, particularly if you suffer from arthritis in either ankle or foot joints. Doing this can help determine if the exercises will be safe and suitable for your condition without exacerbating joint pain or stiffness.
Simple toe stretches can help increase mobility, decrease stiffness, and prevent flare-ups of toe pain. The towel curl exercise and toe splay and curl exercises strengthen foot muscles while improving flexibility; marble pick-up exercises increase flexibility, strength, and balance by cycling between spreading and curling your toes and pressing them up and down ten times each. You could add resistance by adding resistance such as using a small ball or rolling up socks for resistance exercises.
Strengthening
The foot is an intricate system comprised of 28 bones, over 300 joints, muscles, tendons and ligaments that all work together to support you while you walk or run. As your entire weight rests on them, they must withstand daily demands without injury. Exercise is an invaluable remedy for people living with arthritic feet as it helps alleviate both discomfort and pain; general full-body aerobic workouts as well as toe stretches can reduce discomfort levels significantly.
Aerobic exercise (also known as cardio exercise) can help you burn calories while simultaneously improving both heart and lung health. Walking, bicycling or swimming are great examples of aerobic activity – you should aim for 150 minutes of moderate intensity physical activity each week (this works out to 10 minutes each time!). As your fitness improves over time, increase the duration of each workout session gradually over time.
Exercise programs with low impact on joints, such as yoga or tai chi, can also be great ways to improve overall health and manage arthritis in the feet and ankles. Yoga or tai chi can assist with balance and posture issues, prevent falls, ease tense muscles, improve flexibility and promote better overall joint function. When starting any new exercise program it’s wise to consult your physician or podiatrist first – they will give an idea of how much activity is appropriate and recommend specific types of physical activities and physical therapies.
Exercise designed to expand your range of motion and strengthen your big toe joint can significantly decrease pain and stiffness in this joint. Although initial sessions might prove challenging to adhere to, as time goes on you’ll gradually increase their number, duration and intensity.
Balance
With poor balance comes difficulty in performing daily activities such as climbing and descending stairs, standing from chairs and simply getting around. Feeling unsteady and less confident can cause further problems; avoidance can worsen this issue. Balancing exercises targeting feet may help improve stability and decrease falls – make sure that before beginning an exercise program consult a medical provider first!
Start out slow by including these basic exercises into your daily routine to build strength and confidence. As you become stronger, gradually extend the length of time that you can balance on one foot; aim for about one minute. If needed for support while doing this exercise, hold onto a banister or wall for assistance until becoming proficient enough to go without. As you become more advanced you could even close your eyes while practicing!
Doing toe scrunches or picking up marbles with your toes is another effective way to strengthen and improve balance, and is also great dexterity exercise that can be performed anywhere – be it hard floor or fabric surface. Furthermore, this movement increases hand range of motion which may be limited for those living with arthritis; you could add this activity as part of a handstand practice routine! To increase challenge even further, repeat several repetitions before performing one full hand stand session!
Water-based exercises, like swimming or walking in a warm-water pool, can be great ways to increase balance, flexibility and endurance. Furthermore, aquatic exercises may be easier on joints by helping avoid overexertion of muscles; in addition, aquatic exercises may also provide relaxation benefits that help ease arthritic toes pain.
A simple toe pull involves standing with feet hip-width apart and shifting weight toward one side for 10-20 seconds before switching sides and repeating this stretch. For an advanced toe exercise, try standing close to a wall or stable surface for support, lifting up one leg so it is parallel with the ground and touching it to your opposite ankle in turn.
Flexibility
Maintaining flexible, strong, and balanced feet is essential to managing foot pain and stiffness. Exercise designed to strengthen and extend the range of motion in the big toe are especially helpful – strengthening its range of motion while increasing flexibility can also reduce inflammation in affected joints.
As with any physical activity, it’s best to begin by warming up with walking or stationary bike riding before beginning stretches or movements that involve lower extremity movement. This will get your blood moving which in turn helps tendons and ligaments that support joints of your feet to heal more effectively.
An effective stretching exercise involves gently pulling forward and flexing it down toward the sole of your foot for 10-20 seconds, holding for 10-20 seconds each time. This can help promote mobility of your big toe, which in turn maintains normal walking gait patterns.
For an advanced toe stretching exercise, towel curls offer one such solution by curling and spreading toes while sitting. Another choice is toe splay – performed either standing or sitting by gradually pointing the toes in different directions – while toe flex and marble pickup can both help increase balance by strengthening toe muscles in different ways.
Finger “walking” exercises may also help increase range of motion in the big toe, and can be done daily. Begin by placing your hand flat on a table or bed with palm down and fingers spread apart; touch each of your thumb’s fingertips on one hand with each touch moving toward thumb until finally each finger comes back toward thumb – this exercise should continue until complete.
At first, these toe, foot and ankle exercises may cause pain; if they become uncomfortable or cause other symptoms, speak with your physician or physical therapist about how best to adjust them. Perhaps reduce intensity, duration, frequency or variety; start slowly and build gradually for best results – your body will thank you in the long run.
