Top 10 Exercises for Ankle Arthritis: Relieve Pain & Improve Mobility

Exercises for Ankle Arthritis

• Joint Mobility Exercises
• Range of Motion Exercises
• Flexibility Exercises
• Strengthening Exercises
• Balance Exercises

Ankle Joint Mobility Exercises

Ankle arthritis can reduce the natural range of motion in your ankle joint. The following mobility exercises will help improve joint function by targeting the critical movements of your ankle.

1. Ankle Dorsiflexion Stretch

This exercise helps improve the dorsiflexion motion, which is the ability to move your foot upwards.

For this exercise, use a stretching strap, leash, or towel to pull your ankle back while moving your knee forward over your toes.

Make sure to keep your heel flat throughout the exercise.

2. Subtalar Joint Mobilization

This exercise targets the subtalar joint (the joint between your heel and the talus) and helps improve inward and outward motion.

Use your hand to apply gentle oscillations on the heel, helping to restore its normal range of motion.

3. Foot Mobilization

This exercise helps improve the biomechanics of your foot, which can affect your ankle.

Press down on a prominent bump on the bottom of your foot and gently oscillate the foot to improve its structure and prevent arch collapse during walking.

Ankle Range of Motion Exercises

Range of motion exercises help lubricate your ankle joint and improve mobility, especially when performed first thing in the morning or after sitting for extended periods.

4. Ankle Pumps

To perform ankle pumps, alternate between dorsiflexion (toes up) and plantarflexion (toes down) of the foot. Repeat this movement for 20-30 reps to help lubricate the joint and improve flexibility.

5. Ankle Circles

Performing ankle circles in both clockwise and counterclockwise directions will help target all the planes of motion in your ankle. Perform 10-20 repetitions in each direction.

Flexibility Exercises For Ankle Arthritis

Flexibility exercises aim to stretch the muscles and soft tissues around the ankle joint to improve motion beyond the current range.

6. Calf Stretch (Gastrocnemius and Soleus)

To stretch the calf, position yourself facing a wall, keeping one leg straight and the other bent.

Ensure your heel stays flat on the floor while you lean into the wall to stretch the calf muscles.

Hold for 1-2 minutes.

To target the deeper calf muscle, the soleus, perform the same stretch with a bent knee.

7. Ankle Plantarflexion Stretch

This stretch helps improve plantarflexion, or the movement of pushing off with the toes.

Perform this exercise on the floor or bed by sitting with the tops of your feet flat against the surface.  Then sit back toward your heels to stretch the front of your ankle and foot.

Strengthening Exercises For Ankle Arthritis

Strengthening the muscles around your ankle is crucial to improve stability and support. These exercises help increase the strength of your calf muscles, tibialis anterior, and other key muscles.

8. Heel Raises

Heel raises are excellent for strengthening your calf muscles. Perform them by raising both heels off the floor and then lowering them back down.

Once you can perform 25 repetitions, try doing them on one leg at a time for added challenge.

9. Toe Lifts (Tibialis Anterior Strengthening)

Toe lifts help strengthen the tibialis anterior, the muscle responsible for lifting your toes. Stand with your back against a wall and lift your toes off the floor while keeping your heels grounded. Perform this exercise until you feel muscle fatigue or a burn.

Balance Exercises

Improving balance is essential for preventing falls, especially if you have ankle arthritis. These exercises will help you improve stability and control over your movements.

10. Single-Leg Stand

Standing on one leg is an excellent way to improve ankle strength and stability.

Perform this exercise on a flat surface and aim to hold the position for 30 seconds to 1 minute on each leg.

Increase the challenge by closing your eyes or standing on an unstable surface like a cushion.

Conclusion

These 10 exercises for ankle arthritis can help improve your mobility, strength, and balance, making daily activities more manageable.

Consistent practice will promote joint health and can relieve pain over time.

However, it is important to consult with a physical therapist to make sure you're getting the best exercises for your ankle arthritis.

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