Take Care of Feet

Take Care of Feet

When arthritis affects your feet, walking can be painful. Knowing how to take care of your feet and doing some simple stretches can help ease foot pain. Ask your doctor which stretches are right for you and do them as prescribed. Then track your progress.

Conditions: Rheumatoid arthritis, osteoarthritis

Symptoms: Symptoms worse in A.M., reduced joint movement, stiffness, stiffness after rest, deformed joint, stiff joint, swollen joint, warm joint, joint pain, muscle pain, pain, ankle pain, foot pain, numbness, tingling, all over pain, pain with standing, difficulty walking, limp, morning stiffness, symptoms worse in evening

Triggers:

Treatments:

Categories: Treatment

Duration

14

Ankle Flex

1. Stand a few feet from a wall and place your palms against it.

2. Keeping one foot forward, move the other foot back about a foot.

3. Keeping both heels on the floor, lean forward. You should feel a stretch in the back of your leg and ankle.

4. Hold this position for 10 seconds and repeat the stretch 3 times on each leg.

Prompt: Flex your ankles.

CTA: Stretch your ankles to ease foot pain.

Conditions: Rheumatoid arthritis, osteoarthritis

Symptoms: Symptoms worse in A.M., reduced joint movement, stiffness, stiffness after rest, deformed joint, stiff joint, swollen joint, warm joint, joint pain, muscle pain, pain, ankle pain, foot pain, numbness, tingling, all over pain, pain with standing, difficulty walking, limp, morning stiffness, symptoms worse in evening

Triggers: excess activity, putting weight on joint, overuse, wearing high heels, standing too long, obesity, overweight, barometric pressure changes, cold weather, damp weather, wet weather, injury

Treatments: Exercise, muscle strengthening, stretching, physical therapy

Categories: Treatment

Shoe Shopping

Wearing comfortable shoes is one of the best things you can do to relieve sore feet. Here are some features to look for:

* A rounded or square toe to give your toes plenty of room to move 

*A rubber sole to provide more cushion

* Good arch support

* A low heel

* Loafers, non-tie laces, or adhesive closures if you have trouble tying shoes 

Prompt: Choose your shoes.

CTA: Buy comfortable shoes for happy feet.

Conditions: Rheumatoid arthritis, osteoarthritis

Symptoms: Symptoms worse in A.M., reduced joint movement, stiffness, stiffness after rest, deformed joint, stiff joint, swollen joint, warm joint, joint pain, muscle pain, pain, ankle pain, foot pain, numbness, tingling, all over pain, pain with standing, difficulty walking, limp, morning stiffness, symptoms worse in evening

Triggers: excess activity, putting weight on joint, overuse, wearing high heels, standing too long, obesity, overweight, barometric pressure changes, cold weather, damp weather, wet weather, injury

Treatments: Exercise, muscle strengthening, stretching, physical therapy

Categories: Treatment

Foot Massage

Giving your feet a massage can help relieve sore joints and muscles. First, knead the ball of your foot and then your toes, starting at the tops and working your way to the bottom. If you can't reach your feet, ask a friend or family member. Or ask your doctor to recommend a licensed massage therapist. If you enjoy pedicures, you can also get a foot massage while your feet are being pampered.

Prompt: Achy feet?

CTA: Massage your feet to ease pain and stiffness.

Conditions: Rheumatoid arthritis, osteoarthritis

Symptoms: Symptoms worse in A.M., reduced joint movement, stiffness, stiffness after rest, deformed joint, stiff joint, swollen joint, warm joint, joint pain, muscle pain, pain, ankle pain, foot pain, numbness, tingling, all over pain, pain with standing, difficulty walking, limp, morning stiffness, symptoms worse in evening

Triggers: excess activity, putting weight on joint, overuse, wearing high heels, standing too long, obesity, overweight, barometric pressure changes, cold weather, damp weather, wet weather, injury

Treatments: Exercise, muscle strengthening, stretching, physical therapy, massage

Categories: Treatment

Big Toe Stretch

1. Sit in a chair with your feet flat on the floor.

2. Place a rubber band around both big toes.

3. Slowly pull the big toes away from each other and towards the other toes.

4. Hold this position for 5 seconds. Repeat the stretch 10 times.

Prompt: Move your toes.

CTA: Stretch your toes to help feet stay fit.

Conditions: Rheumatoid arthritis, osteoarthritis

Symptoms: Symptoms worse in A.M., reduced joint movement, stiffness, stiffness after rest, deformed joint, stiff joint, swollen joint, warm joint, joint pain, muscle pain, pain, ankle pain, foot pain, numbness, tingling, symptoms worse in evening, all over pain, pain with standing, difficulty walking, limp, morning stiffness

Triggers: excess activity, putting weight on joint, overuse, wearing high heels, standing too long, obesity, overweight, barometric pressure changes, cold weather, damp weather, wet weather, injury

Treatments: Exercise, muscle strengthening, stretching, physical therapy, massage

Categories: Treatment

Toe Pull

1. Sit with your feet flat on the floor.

2. Wrap a rubber band around the toes of one foot.

3. Slowly spread your toes as wide as you can.

4. Hold this position for 5 seconds. Repeat 10 times.

Prompt: Pull your toes.

CTA: Try this exercise to keep your feet strong.

Conditions: Rheumatoid arthritis, osteoarthritis

Symptoms: Symptoms worse in A.M., reduced joint movement, stiffness, stiffness after rest, deformed joint, stiff joint, swollen joint, warm joint, joint pain, muscle pain, pain, ankle pain, foot pain, numbness, tingling, symptoms worse in evening, all over pain, pain with standing, difficulty walking, limp, morning stiffness

Triggers: excess activity, putting weight on joint, overuse, wearing high heels, standing too long, obesity, overweight, barometric pressure changes, cold weather, damp weather, wet weather, injury

Treatments: Exercise, muscle strengthening, stretching, physical therapy, massage

Categories: Treatment

WebMD Medical Reference Reviewed by David Zelman, MD on October 01, 2016

Sources

SOURCES:

Arthritis Foundation: "Foot Care Tips," "Get Square with Your Feet."

American College of Rheumatology.

American Physical Therapy Association.

Asia Pacific Family Medicine.

National Institute of Arthritis and Musculoskeletal and Skin Diseases.

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