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Aid Ankle Arthritis

Aid Ankle Arthritis

Pain and stiffness in your feet and ankles might make it difficult to walk, run, or enjoy your daily activities if you have ankle arthritis. Ankle arthritis can be treated in a variety of ways, from non-invasive injections to more intrusive surgery.

Exercise for ankle arthritis is an excellent approach to alleviate pain and stiffness. But what are the best workouts for ankle arthritis?

Starting any fitness programme can be difficult, and if you've never done ankle exercises before, you may need to take it slowly at first and gradually increase your strength and mobility.

At first, concentrate on moving slowly through the exercises and increasing range of motion. This usually happens when you're sitting or lying down in a non-weight-bearing position. You can proceed to weight-bearing exercises like calf rises and toe rises as your strength increases.

Your Routine

When you first begin, five to eight repetitions of each exercise each day may be beneficial. You can add an extra set of each exercise over the course of a few weeks, building up to two sets of 10 repetitions.

You should be able to execute two sets of 15 repetitions of the ankle arthritis exercises after roughly a month of daily training. Ankle exercises can be done three to five times a week as a maintenance regimen.

Ankle pumps:

Ankle pumps can assist you increase your ankle joint's range of motion.
To complete the exercise, follow these steps:

1. Sit in a chair and elevate your foot off the ground gently. (A rolled-up towel can help support your lower leg and allow your ankle to move freely.)

2. Hold your toes pointed away from your ankle for 5-10 seconds.

3. Hold for another 5-10 seconds as you pull your toes toward your ankle.

4. Pulling your toes up should generate a tight feeling in your calf behind your lower leg; pointing your toes away should cause a tiny pull in the front of your ankle and lower leg.

Ankle alphabet:

To complete the exercise, follow these steps:

1. Place your feet flat on the floor and sit in a chair.

2. Lift the affected foot off the floor and use your toes to trace the letters of the alphabet in the air (which should cause your ankle to move throughout the exercise).

If this exercise becomes too simple, repeat the alphabet from A to Z, then Z to A to strengthen your ankle even more. Change up the letters and draw them in cursive writing to challenge your ankle even more.

Calf raises:

To complete the exercise, follow these steps:

1. Stand with your feet shoulder-width apart, holding the back of a sturdy chair.

2. Raise your heels and rise up onto your toes.

3. Hold this stance for 5 seconds before carefully lowering yourself to the floor with your entire foot.

4. Make careful to move slowly and deliberately. Calf muscle tightness should be felt behind your lower legs.

This activity may become second nature after a few weeks. You can make the calf lift more difficult by doing it on one foot only.

Toe raises:

To complete the exercise, follow these steps:

1. For balance, stand with your feet shoulder-width apart and grab the back of a chair.

2. Keep your heels on the floor while lifting your toes off the ground.

3. Before returning your toes to the ground, hold this stance for 5 seconds.

You should move carefully, and you will most likely feel tightness in your lower thigh muscles in the front. The difficulty of this exercise is increased by doing it on one leg.

Ankle rotation:

To complete the exercise, follow these steps:

1. Rest your injured ankle on your opposite knee while sitting in a chair.

2. With one hand, grip just above the ankle joint, and the other, the ball of your foot.

3. Gently rotate your ankle clockwise for a few seconds, then counterclockwise for the same amount of time.

If one direction is more painful than the other, consider warming up with the less painful way first before returning to the difficult one.
When performing the rotations, you should feel a little pulling feeling around your ankle joint. Crepitus, or a grinding sensation, can be reported in severe cases of ankle arthritis. This should not be painful; if it is, you should stop doing it.

The pain and stiffness of ankle arthritis can make it difficult to walk normally. Exercises that enhance ankle strength and mobility may be beneficial. Several times a week, perform ankle arthritic exercises to enhance the way your ankles move and feel.