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Richardson Podiatry Center

Working Out Arthritic Ankles

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ankle strengthening exerciseLooking for a fun fall event and the chance to get a jumpstart on holiday shopping? Check out the Huffhines Art Trails event in Richardson, TX, October 25-26, 2014. You will find all kinds of artsy gifts such as paintings, pottery, glass, woodwork, and jewelry. If painful joints from arthritic ankles are stopping you from wanting to go anywhere, however, we want to remind you that exercise and moving around is a good thing!

We can understand that you may not feel like exercising when your joints hurt, but it is important to know that without regular movement, your pain and stiffness can get worse. Exercise keeps your muscles strong, which is key because the stronger they are, the better they will be able to protect your joints from further damage. Your bones can actually become more brittle when the surrounding muscles deteriorate.

If you have arthritic ankles in particular, there are several effective exercises that, done on a regular basis, can have a positive impact on your discomfort level and future problems. To start, get a loop of rubber tubing and sit with one foot resting on top of the opposite knee. Loop the band around both feet and lift the top foot towards the ceiling to work the inside of the ankle. Next, lay on your side on a bench or your bed with the underside leg bent and the top leg hanging off the edge. Hang a two-pound weight on the overhanging foot and lift it up towards the ceiling to work the outside of the ankle. Last, to increase circulation and flexibility, just do some simple ankle circles. While sitting in a chair with your back supported, straighten one knee and make ten circles with your foot. After a quick break make ten circles in the other direction and then do the same on the other foot.

These are simple exercises, but they will be very helpful in reducing your pain and preventing further damage. If arthritis pain is getting out of control for you, Richardson Podiatry Associates can help. Contact Dr. Gene Reister at our office in Richardson, TX by calling (972) 690-5374 or use our appointment request option online.

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