Foot Arthritis Treatment: Tips and Exercises for Pain and Mobility

Your feet are your unsung heroes. They each have 26 bones, 33 joints, and more than a hundred muscles, tendons, and ligaments. All of these structures work together to allow you to not only stand but also do so many basic activities, like walk the dog, go on long runs, and jump up and down. 

But sometimes, your feet just ache. You may find that they hurt after you’ve spent a lot of time standing or maybe you notice that you’re not able to run or walk as much as you used to without some discomfort. You might find yourself sitting more to take pressure off your feet. 

One possible reason you may be experiencing changes in foot function is foot arthritis. While arthritis isn’t the only problem that can cause foot aches and pains, of course, it is a common culprit. Fortunately, there’s a lot you can do to feel better. 

Read on to learn more about what causes foot arthritis and how to treat it — especially with exercises from our Hinge Health physical therapists.

Movement Is Medicine for Foot Arthritis

If you’ve been told that you have foot arthritis, you might think you need to stay off your feet or focus on low-impact activities such as swimming or rowing. But, at Hinge Health, we believe that movement is medicine. It’s one of the best things you can do if you have symptoms like stiffness and pain. “Movement increases blood flow to the area and strengthens foot muscles, which can help improve symptoms,” says Dr. Cotic. 

It’s also important to realize that everyone’s body responds differently to exercise. Some people with foot arthritis feel best if they stick mostly to lower impact activities such as walking or cycling, while others are able to continue or build up to higher impact workouts that involve jumping and running. 

“In general, if you work on stretching and strengthening foot muscles, you’ll find that any type of movement, including high-impact activities, becomes much easier,” stresses Dr. Cotic. “Your body responds really well to challenges, and your feet are no exception.

Foot Arthritis Treatment: Exercise and Physical Therapy

• Foot exercises. These are the cornerstones of physical therapy. Strengthening exercises, like the ones suggested below, are very important since strong muscles take pressure off joints, easing pain. “You also want to work on range-of-motion and flexibility exercises, since these get movement into your foot joints and help reduce discomfort,” says Dr. Cotic.

Top Exercises for Foot Arthritis

Many types of everyday movement can help foot pain, but targeted exercises are especially helpful for foot arthritis treatment. These stretch and strengthen the muscles in and around your feet to help them stay strong and mobile. 

The exercises below are generally beneficial for treating foot arthritis, but a physical therapist can provide more tailored exercises to suit your needs. Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

“This move builds strength and resiliency through your foot and leg muscles, as well as your ankle and foot joints,” says Dr. Cotic. (Get more information on how to do calf raises.)

This is a basic functional movement that strengthens all the muscles of your lower body. “All your lower body joints — your hip joints, your knee joints, your foot and ankle joints — are interconnected, and if you work them together it will help you with functional movement,” Dr. Cotic explains. (Get more information on how to do squats.)

This simple stretch improves ankle flexibility, and your underlying foot musculature.

“This is a good way to work on joint mobility and help to strengthen some of the muscles on the bottom of your feet,” says Dr. Cotic.

If you have foot pain due to arthritis, it’s important to strengthen and stretch your foot muscles. “Exercise helps to lubricate joint cartilage, which will naturally make the area less painful,” says Dr. Cotic. “You want to increase strength and maintain your foot joints’ range of motion in order to minimize stress on these joints.” The above exercises are recommended by Hinge Health physical therapists to help manage the symptoms and pain of foot arthritis. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

More Treatment Options for Foot Arthritis

Beyond staying active, there are numerous non-invasive foot arthritis treatment options available that can provide significant relief. These approaches recommended by Hinge Health physical therapists aim to manage symptoms and enhance quality of life without the need for surgery. 

• Over-the-counter medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for treating occasional pain flare-ups from foot arthritis. It’s important to make sure that you are safely able to take these medications, based on your medical history. Note: If you have rheumatoid arthritis or another form of inflammatory arthritis, your doctor should refer you to a rheumatologist. Certain medications, known as disease-modifying anti-rheumatic drugs (DMARDs), have been shown to be very effective in preventing your immune system from attacking your joints, which can reduce symptoms and disease progression. Gout, too, is usually treated with prescription medications that target inflammation and/or uric acid production. 

• Heat. Moist heat, like a hot water bottle or warm wet towels, can help relieve arthritis pain and stiffness because the heat increases blood flow to the affected area, says Dr. Cotic. 

• Activity modifications. If you’re a runner or love to be on your feet for high-impact sports like basketball, you may be worried you’ll have to limit these activities to ease your foot arthritis. And while that may be the case at first, it won’t be forever, says Dr. Cotic. As you work to strengthen and stretch foot muscles and ligaments, you may need to switch to lower-impact activities like swimming or cycling or reduce how long you run or play sports to lessen the stress on your feet, at least temporarily. 

• Shoe support. “If you have foot arthritis, one of the first things you should try is an over-the-counter orthotic, or shoe insert, to minimize pressure on your feet and reduce pain,” recommends Dr. Cotic. If that’s not enough to alleviate some foot pain, talk to your doctor about getting custom-made orthotics, or even an ankle-foot-orthosis (AFO), which is like a custom-built brace.

How Lifestyle Habits Affect Arthritis

When dealing with foot arthritis, it's important to realize your lifestyle habits can affect your pain and symptoms. Managing stress, getting good sleep, and eating wholesome foods can all play a big role in how you feel.

Stress can make pain feel worse, so finding ways to relax and stay calm can help arthritis symptoms. Techniques like deep breathing, meditation, or talking to a therapist can make a big difference.

Sleep is also crucial. Not getting enough sleep, or not sleeping well, can make your body more sensitive to pain. It's important to have a good bedtime routine and a comfortable sleeping environment. 

Research shows that incorporating plenty of whole foods — particularly anti-inflammatory foods — into your diet may help reduce pain related to different types of arthritis, including rheumatoid arthritis and osteoarthritis. Eat a mix of fruits, vegetables, whole grains, and healthy fats like wild-caught salmon and olive oil. By eating plenty of these anti-inflammatory foods, you can simultaneously crowd out less nutrient-dense and inflammatory foods from your diet. 

Combining treatments like exercise therapy with healthy behaviors around stress management, sleep, and diet can help your body cope with arthritis better. This can help you avoid, or at least delay, the need for more invasive treatments, like surgery. 

PT Tip: Think Beyond Your Feet

“When it comes to foot arthritis, it’s best to take a whole-body approach,” advises Dr. Cotic. “You don’t just want to treat symptoms — you want to treat all the contributing factors, which often involves looking at your entire lower body, including your knees and ankles.” That’s one reason why it’s good to work with a physical therapist if you have foot arthritis, he notes. They can do a complete evaluation and take a more holistic view, rather than simply focus on one area. 

You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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2. Morales-Ivorra, I., Romera-Baures, M., Roman-Viñas, B., & Serra-Majem, L. (2018). Osteoarthritis and the Mediterranean Diet: A Systematic Review. Nutrients, 10(8), 1030. doi:10.3390/nu10081030

3. Schönenberger, K. A., Schüpfer, A.-C., Gloy, V. L., Hasler, P., Stanga, Z., Kaegi-Braun, N., & Reber, E. (2021). Effect of Anti-Inflammatory Diets on Pain in Rheumatoid Arthritis: A Systematic Review and Meta-Analysis. Nutrients, 13(12), 4221. doi:10.3390/nu13124221

4. Manganaro, D., Dollinger, B., Nezwek, T. A., & Sadiq, N. M. (2022). Anatomy, Bony Pelvis and Lower Limb, Foot Joints. PubMed; StatPearls Publishing. https://pubmed.ncbi.nlm.nih.gov/30725626 

5. Menz, H. B., Munteanu, S. E., Landorf, K. B., Zammit, G. V., & Cicuttini, F. M. (2009). Radiographic evaluation of foot osteoarthritis: sensitivity of radiographic variables and relationship to symptoms. Osteoarthritis and Cartilage, 17(3), 298–303. doi:10.1016/j.joca.2008.07.011

6. Weatherford, B. M. (2019, December). Arthritis of the Foot and Ankle. American Academy of Orthopedic Surgeons. https://orthoinfo.aaos.org/en/diseases--conditions/arthritis-of-the-foot-and-ankle/