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Exercises for Arthritis in Your Feet

Arthritis is never enjoyable, and it's no different when your feet are affected by the swelling and inflammation. By performing specific exercises that target the feet, you can improve the health of your feet and relieve some of the pain you experience.

  1. Stretches

    • It's important to stretch regularly. This may not seem like an exercise, but it's incredibly helpful with removing swelling. Stretch your Achilles tendon by holding your leg out and slowly rotating your foot round and round. Massage your entire foot, focusing on the ball of your foot and your toes. This promotes healing in the foot along with improving circulation. These practices can be performed daily, and will only lead to positive results. The only caution you must take is to not overstretch and pull muscles or tendons.

    Walking

    • Walking is a great way to work the feet and relieve pain. Walking is as simple as it gets, but make sure to have proper footwear that will support your feet, such as a good pair of jogging shoes. If you aren't sure about what shoes you should purchase, consult your doctor and have him recommend a pair that will offer proper support.

      Walking will relieve swelling and pain, along with burning calories. This is beneficial as excess weight increases stress on joints. Further, aerobic exercises such as walking will benefit your heart. Start out by walking for 30 minutes, three times a week. If you feel comfortable, increase this five times a week after you've grown used to the previous regimen.

    Exercises at Home

    • Some exercises that can be performed at home offer both stretching and exercise of the feet. The first is the marble grab. Sit in a chair, with your back firmly against the rear of the chair. Place a few marbles on the ground in front of you. Pick them up with your feet, moving them in front of you as far as you can reach. Repeat this until all the marbles have been moved. The second is a variation of the marble grab. Instead of marbles, use a towel. Place the towel just out of reach of the chair. Grab the towel with your toes, and pull the towel back under your feet while arching your back.

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