7 Exercises and Stretches to Help With Ankle Arthritis

Estimated Reading Time: 5 minutes read

Are you dealing with ankle arthritis? No worries, you’re not the only one. Many folks over 60 face this issue, but lucky for you, there are exercises that can help. So, please grab a cup of tea, and let’s chat about ankle arthritis, its causes, symptoms, and the benefits of exercise. Then, we’ll look at some ankle-friendly exercises and even explore some advanced options for when you’re feeling extra peppy! By the end of our little chat, you’ll have all the tools you need to keep those ankles in good shape and stay active throughout life.

Unraveling Ankle Arthritis: Symptoms and Causes

Ankle arthritis can be a real bummer, but knowing its causes and symptoms can help you tackle it like a champ. It usually results from wear and tear of the cartilage in your ankle joint, which can be caused by aging, previous injuries, or just years of playing with the grandkids. It’s like the tread on your car tires – over time, they wear down and need some extra TLC.

Common symptoms of ankle arthritis include pain, stiffness, swelling, and a reduced range of motion. You might feel like your ankle is acting up during a bingo game or after a day spent enjoying your favorite activities with your pals. Nobody wants that, right? So, let’s talk about how exercise can help you regain your stride and get back in the groove.

The Power of Exercise: Benefits for Ankle Arthritis

Exercising is like the fountain of youth for your joints. By strengthening the muscles around your ankle, you can provide better support for the joint, reduce pain, and improve flexibility.

In other words, you’ll be back to enjoying your favorite activities in no time! Whether it’s walking, hiking, or even playing with your grandkids, these exercises can help maintain or even improve your balance – essential for staying active and confident in your daily life. Who knows? You might just become the go-to person for fun and adventure once again!

Ankle-Friendly Exercises: Strengthening and Stretching

Alright, time to get moving! Here are some exercises designed to give your ankle the love and care it needs. Remember, you don’t have to be a gymnast to do these. Just follow along and take it slow.

1. Calf Stretch with Towel

2. Ankle Inversion with a Resistance Band

• Sit near a heavy table or sturdy chair that won’t move easily.
• Loop the resistance band over your foot and around the table or chair leg, as shown in the picture above.
• Bring your foot in like you’re angling your ankle toward your other foot, squeeze in, then relax.
• Repeat this movement for 10 repetitions in each set.
• Do 3 sets of this exercise.

Tip: Work on just moving your ankle and not your entire leg when performing this exercise! See if your knee rolls out at all; try to keep it still.

3. Ankle Eversion with a Resistance Band

• Starting position: Sitting on the floor or your bed with the legs stretched in front of you.
• Tie a resistance band (light, medium or heavy resistance) around one foot at a time.
• Hold the band with the opposite arm.
• Slowly dorsiflex and evert the ankle, moving away from the band, then return to neutral.
• Repeat 10 repetitions for 3 sets.

4. Ankle Dorsiflexion with a Resistance Band

• Lay down on your bed with your ankle off the end.
• Loop the band around your right foot and loop the band around your left foot.
• Point your left foot and hold that position.
• Draw your right foot up like you’re trying to bring your toes to your nose, then relax. Finish the set, then repeat with your left foot.
• Repeat 10 repetitions for 3 sets.

5. Ankle Plantar Flexion with a Resistance Band

• Lay down on your bed with your ankle off the end.
• Loop the band around your right foot and hold onto the other end of the band with your hands.
• Point your toes and squeeze the back of your calf muscles, then relax. Finish the set, then repeat with your left foot.
• Repeat 10 repetitions for 3 sets.

More Advanced Exercises

Feeling like a pro? Try these advanced exercises to challenge yourself even more.

6. Heel Raises

7. Single Leg Balance

• Starting position: Standing in front of a sturdy surface, such as your countertop.
• Shift all of your weight onto the injured leg (avoid locking into the knee joint), picking the opposite foot up off the floor.
• Practice balancing for 30 seconds (you can use the counter for balance assist as needed).
• Return to your starting position to take a break.
• Repeat 3 more times.

Conclusion

There you have it, my friend! With these exercises in your arsenal, ankle arthritis won’t stand a chance. Practicing regularly gives your ankles the support they need, reduces pain, and keeps you active for years to come.

Just remember to take it easy, listen to your body, and have fun! After all, you’re not getting older; you’re just getting better, wiser, and more fabulous! So, lace up your sneakers, and show that arthritis who’s boss!