TOP 5 Exercises for FOOT & ANKLE ARTHRITIS RELIEF
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- Опубликовано: 10 сен 2024
- Foot and ankle pain holding you back? These SIMPLE moves can bring you relief!
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Ankle arthritis exercises are here! Foot and ankle arthritis can be common as we get older, especially if you had dealt with a lot of ankle sprains when you were younger. It is important to find exercises to strengthen both your feet and ankles to prevent further joint pain and poor balance. These top 5 exercises for foot and ankle arthritis will not only help you build strength but decrease the stiffness. Foot pain can be limiting especially when walking but these exercises can be extremely helpful. Join Dr. Alyssa Kuhn, physical therapist and arthritis specialist with Keep the Adventure Alive as she demonstrates these exercises including foot doming, toe splays, and other banded exercises!
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Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. 
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Heyy!!!! I'm 16 and I'm facing lot of problems( people making joke of my walk ,not being able to run or jump)in life due to this😔.
But hope this helps me maam😊
Really ur such a blessing for people like us 😭❤
Thanks a lot I just love you my knee and ankle is getting stronger
So glad you hear your knee and ankle are getting stronger!
Best video ive seen so far for foot arthritis i have it in my foot and i struggle to walk
Glad you like the video!
Hope this helps!
I don't plan on running marathons, but your exercises do seem to help with strengthening muscle, and that helps tremendously
So awesome you are getting so much benefit!
Hi, got arthritis in my big toes, I'll try these exercises. 👍
Best of luck with the video!
I am so glad I found you! Thank you!❤😊
I'm so glad you found me too! Welcome.
Thank you Dr Alyssa. I just did these exercises, my foot pain has decreased and my feet feel good. 🙏🙏🙏
Thank you so much I got to begin these tomorrow morning
You got this!
Thank you very much for this video! I have paretic left leg due to cerebral palcy and a broken talus 25 years ago! I have difficulty walking! These exercises helped me so much!
Glad it helped!
This will sooooo helpful!! Thanks for sending this to me! I appreciate it so much!!💜🦶💜
Thank you so much Hopefully my ankles and feet will get stronger and be less painful 🤞🤞. 🌈💜
You are so welcome!
Thank you, this was fun!
I'm suffering suddenly sharp shooting pain from my left ankle radiating out to the top of my foot. Thank God it isn't constant feeling but very dibilitating when it comes.
I'll try these some more and see if there is relief. I am naturally flat footed so there isn't much I can do about that.
Thank you!
Welcome!
I danced in church a few days last week on top of walking long distance on a gig job had me in a lot of pain. One of these exercises even made me feel relaxed. I hope I will walk better by tomorrow
Best of luck in the walking!
Alyssa Kuhn, I'm so grateful you answered my comment on your other video which I use for helping me to get strength in balance. I use this video to help me to walk. My arthritis is mostly in my shoulders, knees and feet. After 8yrs of being under tosic meds they somehow ... don't work, I started having extreme problems and decided to go another way to manage my arthritis. I came across this video and decided to give it a go. I'm almost walking normal.... your answering my comment gives me great hope... what other videos you've made can I use to help me ☺️☺️
This is great. I'm 61 and the osteo arthritis finally got to my knees this summer. So while I'm doing PT for my rickety knees, and getting Orthovisc (hyuralonic acid) injections to try and get back some lubrication, of course my ankle starts to give me grief! I'll be adding these exercises to my long list of other exercises -- perfect for doing in the evening while watching TV!
I'm glad you like out videos!
Thank you for these. They affirm what my Physio has taught me, but with a slightly better explanation. I have chronic OA in left foot. I’m 64 now but at age 50 it Got so bad I could not walk with excruciating pain mid foot. Tried orthotics, exercise, and many other techniques ……..but nothing worked. So I had the mid fusion OP M1, 2 & 3 joints. Successfully. That was 1.5 years ago. Had to learn to walk again. And doing these exercises and many more each day I have a good range of movement in my foot, but still room for improvement I think. It still causes me pain after about an hour of walking though. As the OA is now in the other foot joints. I struggle finding comfortable footwear. I cannot buy many of the ones in your other video about footwear as I live in Singapore. Too hot to wear solid trainer type shoes. Any ideas?
I'm in my mid-50s and have been diagnosed with OA in both feet. I am able to walk for about 30-45 minutes and then my feet are in way too much pain. And this is with doing exercises similar to this video which the physical therapist showed me how to do. What was your recovery like for the foot surgery? I also have issues finding comfortable shoes. No more nice pretty shoes for me anymore! BTW, thanks for your info, it made me feel like I'm not alone with the OA pain in my feet.
My mom is in some much pain and lost mobility of the big toe as the doctors recommended surgery hallux rigidus, unfortunately that did it worst, she has OA in both feet and can't walk more than 3 blocks, she is otherwise active by doing some mat pilates, but always everyday in so much pain, she is consistent with exercises that she learn from therapy but so far nothing is working, can anybody share any tips?
Thank you for this video 💜🙏
Thank you for this exercises, I’m with neuropathy and can’t move my toes like I do before, even the first exercise make me have sharp pain with a cramp on my foot, but slowly I will rejoin movement and have balance on my foot and walk again, thank you thank you in advance 🙏😂
there's a chance not all of these movements will be appropriate depending on your symptoms. If you experience significant pain, it may not be the particular exercise you need right now.
@@arthritisadventure ❤ Plu
Love watching your videos always interesting and beneficial for my health greatly appreciated
Trinidadian Thanking you for demonstrating foot excersize
I'm 17, started having symptoms of ankle osteoarthritis in my right ankle earlier this year, can't afford a doctor, I figure skate, and I'm a very active person.
Hopefully doing exercises like these and wearing an ankle brace will do the trick 🥲
Thank you for these 5 basic exercise that give me to minimize my so painful anthritis. God bless.
You're so welcome!
My right ankle sounds like someones digging gravel out of a wheelbarrow when I rotate it. Oh well, it served me well.
is there pain associated with the noises? Many times, if there is no pain, sounds can he harmless.
Marvelous exercises so vividly demonstrated that I found myself automatically replicating the movements shown on the screen.Thank you! However, the toe splay did not work for me; I am able to move the big toe apart but the rest stay together. I am getting the resistance band soon.
I have OA in the top of my foot about 3 or 4 inches from my ankle. I got orthotics but they dont really help I have a lot of pain and use Voltaren quite often. What exercises would you recommend to loosen the joint? Thanks for any help you can give.
These exercises have been a HUGE help. I am more mobile and have no pain. I have ankle OA and these are wonderful. I do them in the morning and evening.
So glad to hear that!
Your age??
@@Rajukumar-gp4wg 70. I'm a former marathon runner. Still extremely active
What abt flat feet?
I had an ankle dislocation . surgery was done but after 10 months from the surgery I developed arthritis and is making me unable to walk because of the severe pain am really stressed but I will commence the exercises really need your advice
Thank you very much for these. Are there any specific foot exercises for hammer toe. I tried taping but found this too awkward. Thank you 😊
Thank you for sharing.
how do you know if you have arthritis or if its tendonitis or a spur?
Thanks
👍🏽👍🏽👍🏽
I have neuropathy, and that scruch one works well
Glad it helps!
Excellent.
Thank you so much.
You are welcome!
Very easy to do thanq a lot
Totally!
Can ido this while having a great pain
Give it a try, start slow, and see how you feel! Many of these exercises actually have potential to relieve pain
Thank you very much
You’re welcome!
Thanks l will try
All the best
Excelente
This is great! Thanks for sharing!
Glad you enjoyed it!
You are adorable. Thank you for these educational videos. Please soften your in breath its a bit sharp.. subscribing. I'm 53 with arthritis in left ankle. High arches. Your exercises work. Native Americans are taught to walk by using their toes to grab the earth like exercise 3. Now i know why. It strenthened the tiny muscles in their feet. I'm subscribing!
This video is awesome ❤
Thanks!
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Foot Doming is amazing for arch related issues and dull aching pain!
Yes! It can be very helpful!
Thanks so much. I have such a lot of foot pain, and doing some of these exercises even as I was watching, brought relief. I’m going to buy the exercise band!
I hope they continue to help!
I really wish there was an attached PDF of these exercises so I could print it up.
I'm glad I ran into your video as I do Not want to go to The Doctors- as older people are merely their 'meat'! Bless you!!
How do I know if it's plantar facitis, bone spur or something else? I have had heel and foot pain for the last 8 weeks.
In general, plantar fasciitis presents as pain in the arch and bone spurs may be a sharper pain and more localized. Everyone presents a little different though so I would recommend finding a physical therapist near you to help you navigate the cause of your pain
Get an xray! That will pick up any bone spurs (osteophytes) and osteoarthritis. Physiotherapists and podiatrists can't see inside your foot so can't accurately diagnose. Physiotherapists are excellent for help in movement to help your muscles and joints obtain maximum benefit to help your mobility. Watch videos that the other lady who replied to you has made - she's bloody good!
Should I do these exercises if all the cartilage is gone from feet?
Depends on how these movements feel
Awesome
Yep!
Hi.
I'm 70 years old and I have lost mobility in my big toe and the next toe. It is possible to recover it with these exercises?
I would want to know the same, my mom has OA and had surgery in the big toe, a year ago, she lost mobility, it didn't go well so she is not having surgery on the other foot with OA
I'd like to buy the stretch band and don't see it on your "shop" anywhere. Where can I purchase it?
You can find them at my amazon store. Under membership equipment. www.amazon.com/shop/adventurealive
Hello my uncle pain is 3 months already on n off d pain sometimes its ok n side of my foot is block is this dangerous my blood test is ok unkle pain it will or need check up pls pm thanks
What have I done😔 all those injuries I had to my ankle playing sports when I was younger caught up to me. I'm doing these now but I dont think I can play sports anymore.
Thank You for this fantastic video I really felt a world of difference after I did those excerses...i've been pumping myself with pain killers but I am able to walk
Hi, do you need to do these exercises every day or how many times a week?
It depends on each persons specific body and how they respond to movement. Generally people have seen benefit with doing exercises every day or every other day.
Is it normal to feel slight tension in the upper area of foot when doing the arc move?
Any time I try any toe/foot exercise or movement, I develop tow/foot cramping. Is this normal?
What is that block side in unkle how.long will go
Would these be recommended for plantar fasciitis?
Likely! It’s important to understand what’s causing your plantar fasciitis though. I have an upcoming podcast all about PF so stay tuned!
@@arthritisadventure Okay, thanks!
Aug 30
2023. This is what I need to do arthritis in feet and knees.
Do these exercises help calcaneal/cuboid joint arthritis?
really depends on how they feel for you and how your foot moves
@@arthritisadventure i’m giving these a try this afternoon!
😢😢 now tournament is already open and my leg 😢
I have a flat foot and I can’t seem to make an arch…!?
Came here for ankle joint pain (no injury) that showed up 5 months ago. All of these exercises are causing my foot to cramp. I’m 43! What is happening? 😭
Sometime a muscle cramping can be a sign of muscle strength imbalances. Your feet may just need a few more of movements similar to these to strengthen them up
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🙌🏼🙌🏼🙌🏼
How many times a day do you suggest for these exercises
Probably 1-2 times as long as they feel good!
Good stuff, thanks...
Absolutely. Hope it helps
Thanks!
Welcome! Thanks for the support
Thank you so much.
You're welcome!