Walking for foot arthritis: Advantages, suggestions, and additional details
Arthritis in the foot and ankle can be a challenging condition, causing pain, swelling, and stiffness in the joints. But fear not, for walking is a low-impact exercise that can offer significant benefits to those affected.
There are several primary types of arthritis that can affect the foot and ankle, including osteoarthritis, rheumatoid arthritis, and post-traumatic arthritis. Regardless of the type, a walking program can be an effective way to improve strength, flexibility, and balance, making the activity safer and less painful.
Recommended Exercises
To get the most out of a walking program, certain exercises are recommended to focus on improving foot and ankle strength, mobility, and balance. These exercises include:
- Heel and toe walking: Alternate walking on heels (toes lifted) and toes (heels lifted) for short distances, using support if needed to improve ankle and foot muscle strength and balance.
- Ankle dorsiflexion and stretching: Gentle ankle lifts and tendon stretches, such as towel stretches, help improve mobility and reduce stiffness in foot joints.
- Hip rotation and stability exercises: Strengthening hip muscles supports lower body balance and reduces foot strain during walking.
- Heel drops and raises: Stretch the Achilles tendon and plantar fascia while strengthening calf muscles to alleviate foot pain and improve walking function.
Tips for Starting a Walking Program
For those starting a walking program, it's essential to take things slowly and gradually increase distance and speed as tolerated. Here are some tips to get you started:
- Begin with low-impact, short durations and slow pace; gradually increase distance and speed as tolerated.
- Use supportive footwear with cushioning and proper arch support to reduce pressure on arthritic joints.
- Walk on even, flat surfaces to avoid excessive strain or risk of falls.
- Take breaks as needed to prevent overuse and pain flare-ups.
- Employ safety supports initially, such as holding onto a wall or using a cane, especially while practicing balance exercises like heel-to-toe walking to prevent falls.
- Pay attention to pain signals; avoid pushing through sharp or worsening pain.
- Incorporate regular stretching and strengthening exercises into daily routines to maintain joint function and mobility.
Additional Benefits
Walking offers numerous benefits beyond just improving foot arthritis symptoms. It can help improve pain and joint stiffness, increase range of motion and mobility in the joints, and has additional benefits for overall health such as improving heart health, managing weight, boosting mood, reducing stress, improving balance and coordination, improving circulation, lengthening life span, and easing sleeping issues.
Considerations
When starting a walking program for arthritis in the feet, consider the following factors:
- Choose a comfortable, supportive pair of shoes.
- Start slowly and gradually increase distance.
- Adjust the walking surface and pace to suit individual needs.
- Stay hydrated during longer walks.
- Consider joining a walking group or an organization like the Arthritis Foundation.
Professional Guidance
It's important to consult a doctor or physical therapist before starting a walking plan for arthritis in the feet. Healthcare professionals may recommend other low-impact exercises like swimming, tai chi, and muscle strengthening exercises. They may also provide guidance on the FIT formula to structure a walking plan: Frequency, Intensity, Time.
If you experience persistent pain or swelling in your feet, it's crucial to talk with a doctor for a diagnosis and treatment plan. Post-traumatic arthritis can develop after an injury to the foot or ankle, such as a fracture.
Walking is a beneficial exercise for people with arthritis in the feet, offering a low-impact, weight-bearing exercise that helps strengthen bones and improve joint function. With the right approach and guidance, walking can be a safe and enjoyable way to manage arthritis symptoms and improve overall health.
- Other joint pain or pain in other areas may occur alongside foot and ankle arthritis, and science suggests that certain exercises like heel and toe walking, ankle dorsiflexion and stretching, hip rotation and stability exercises, and heel drops and raises can help alleviate both these pains.
- For individuals dealing with osteoarthritis or other forms of foot arthritis, a health-and-wellness routine that incorporates fitness-and-exercise, such as regularly walking, can offer various health benefits beyond just improving symptoms of the foot joints.
- If you're considering starting a walking program for managing your arthritis symptoms, it's advisable to consult with a professional, such as a doctor or physical therapist, who will likely suggest other joint-friendly exercises like swimming and muscle strengthening exercises, in addition to providing a walking plan based on the FIT formula (Frequency, Intensity, Time).
