We put a lot of stress on our feet every single day, and over the years all of this repetitive strain can take a toll on our feet. For many older adults, this leads to the onset of ankle arthritis, which is a degenerative condition caused by a breakdown in the protective cartilage in the ankle joint. This cartilage loss can lead to uncomfortable bone on bone contact, and it can even lead to foot deformities if left untreated.

Fortunately, ankle arthritis is a slow-developing condition, and you can work to prevent or alleviate ankle arthritis symptoms by making a few tweaks to your daily life. In today’s blog, we share five tips for making life a little easier if you’re dealing with ankle arthritis.

Daily Steps For Managing Ankle Arthritis

Millions of Americans deal with ankle arthritis on a daily basis, but if they are willing to make a few small tweaks to their regular habits, they may notice a significant improvement in their symptoms. Here’s a look at five simple adjustments to your daily life that can greatly improve your ankle arthritis symptoms.

1. Stay Active – We understand why it may seem beneficial to be protective of your arthritic ankle joint, but being too inactive can cause additional problems for your ankle. Your ankle joint will be stronger and more flexible if you regularly exercise and live an active lifestyle. Our bodies crave activity, and controlled stress actually serves to make them stronger. You may want to avoid high impact activities, but you will still want to seek out low impact exercise on a regular basis.
2. Weight Management – Our feet are tasked with handling the stress of our body weight with every step we take, so it stands to reason that the heavier a person is, the more stress their feet and ankles will be under as they move. Shedding just a few pounds can take a lot of pressure off your degenerative ankle joints. Strive to regularly eat a healthy diet and consistently seek out exercise so that you can work towards or maintain an ideal weight.
3. Review Your Shoes – You’ll want to be a little more cognizant of your footwear choices if your ankle joint isn’t as healthy as it used to be. Supportive shoes that contour to your specific foot shape can provide more stability to the ankle complex and ensure pressure is dispersed as expected throughout the ankle.
4. PT Exercises – If you really want to maintain strength, flexibility and function in your ankle joint while you’re dealing with ankle arthritis, get in the habit of performing some physical therapy exercises. You can learn some PT exercises from your orthopedic specialist, a physical therapist or by looking for some ankle exercises online from reputable sources. Exercise is great, but physical therapy is even better at restoring or maintaining function because it targets specific areas of your ankle that need it most.
5. Utilize Heat and Ice – Finally, get in the habit of using ice and heat to your advantage to mitigate symptoms associated with your arthritis. For example, a hot pad can help to improve circulation in and around the ankle joint, which may help to alleviate joint stiffness prior to activity. Conversely, ice or cold packs can be useful after activity, as they can work to limit fluid movement and swelling in or above the joint. Find what works best for you throughout the day or before and after exercise.

If you keep these tips in mind and connect with a foot and ankle specialist like Dr. McDonald, we’re confident that you will be able to make progress in your ankle arthritis treatment. For more information, or to connect with Dr. McDonald, give his team a call today at (860) 244-8889.