Several types of arthritis can affect your ankle, but osteoarthritis, rheumatoid arthritis, and post-traumatic arthritis are the three most common.
Regardless of which type of ankle arthritis you have, the end result is still the same: ankle pain, reduced mobility, and diminished quality of life.
Lifestyle modifications can, however, help you manage ankle arthritis and get relief from your symptoms.
Read on as Aamir Mahmood, DPM, Joseph Wilson, DPM, FACFAS, and the Momentum Foot & Ankle Clinic share four strategies to manage ankle arthritis and how the team in Michigan City, Chesterton, Indiana, and Lombard, Illinois, can help.
Regular exercise is an important part of any arthritis management plan because regular exercise can reduce joint stiffness, improve your range of motion, and help you maintain a healthy weight, which reduces the pressure on your ankles.
That being said, choosing low-impact activities that don’t put excessive strain on your joints is important.
Swimming, cycling (either outside or on a stationary bike), and walking are excellent options for keeping your ankle joints flexible and strengthening the muscles around them. Ankle pumps and calf raises are especially good for your ankles.
Aim for at least 150 minutes of moderate-intensity exercise each week and at least two strength training sessions per week.
Exercise is good for your entire mind and body, and if you have arthritis in other weight-bearing joints, such as your knees or hips, low-impact exercises provide the same benefits.
Your shoes are so much more than fashion statements. Wearing the right shoes can make a significant difference in managing your ankle arthritis. When shopping for shoes, keep these tips in mind.
Do:
Avoid:
If you don’t have orthotics yet, our team can create a custom pair for you. Orthotics provide additional support and cushioning, reduce strain on your joints, and improve your foot alignment — all of which help alleviate pain and enhance your mobility.
Heat and cold therapy can be very effective in managing pain and inflammation associated with all types of arthritis, including ankle arthritis.
Warm compresses or heating pads can help soothe stiff, achy joints. The warmth relaxes tense muscles and increases blood flow to the area. You might find that hot therapy is helpful first thing in the morning when your ankle is very stiff. Hot therapy can be dry (a heating pad) or wet (a warm wet washcloth).
On the other hand, cold packs can reduce inflammation and numb the area during acute flare-ups. Cold therapy might be beneficial after walking or after a workout when your joints are most swollen.
You don’t have to choose between hot or cold therapy. In fact, you might want to alternate with both, depending on your current symptoms.
What you eat is important no matter what type of ankle arthritis you have. All types of arthritis benefit from anti-inflammatory foods, such as fruits, vegetables, 100% whole grains, nuts, seeds, olive oil, and lean proteins.
If you have gout, though, you’ll also need to focus on low-purine foods.
Making healthier eating choices can help reduce inflammation in your body, maintain a healthy weight, and promote healthy ankles.
If lifestyle changes and home remedies aren’t enough to manage your ankle arthritis, several medical treatments can help. Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can reduce pain and inflammation.
Dr. Mahmood or Dr. Wilson may recommend any of the following to help you get the relief you need:
Depending on the severity of your arthritis, surgery options include removing loose cartilage from your joint, fusing bones to create stability, or replacing the worn-out parts of your ankle joint with prosthetics.
Don’t suffer with ankle pain in silence. Help for ankle arthritis is just a call or click away.
