Gentle Exercises to Help with Arthritis in Your Feet
Getting out of bed in the morning, walking around the shops, or simply keeping active doing things you enjoy can be challenging. The good news is, there are simple things you can do at home to help ease that pain and keep your feet moving well.
At Blueprint Podiatry, we work with many older adults dealing with foot arthritis. One of the most effective tools we often recommend is gentle, regular exercise. These don’t need to be complicated or exhausting just a few careful movements to reduce stiffness, build strength, and support the joints in your feet.
Let’s explore how arthritis affects the feet, what exercises can help, and how to do them safely and confidently.
What Is Arthritis in the Feet?
There are 33 joints in the foot and ankle, so it’s no surprise that arthritis here can cause quite a lot of discomfort. You might feel pain, stiffness, swelling, or notice changes in the way your feet look or move.
Common Types of Arthritis That Affect the Feet:
Osteoarthritis (OA) – This is the most common type and usually happens due to wear and tear over time. It causes joint pain and stiffness, often worse after rest or in cold weather.
Rheumatoid Arthritis (RA) – An autoimmune condition that can affect both feet and ankles. It often causes swelling, deformity, and long-term joint damage if untreated.
Gout – Caused by a build-up of uric acid crystals, often affecting the big toe. Can be extremely painful and may come on suddenly.
Post-Traumatic Arthritis – Sometimes arthritis develops after an old injury to the foot or ankle.
Psoriatic Arthritis – Linked to the skin condition psoriasis. May cause pain and swelling in the toes or joints.
Ankylosing Spondylitis or Axial Spondyloarthritis – Though they mostly affect the spine, these conditions can also cause inflammation in the feet.
Each type of arthritis needs a slightly different approach, which is why working with your podiatrist or GP to confirm your diagnosis is important.
Why Exercise Helps Arthritic Feet
It’s easy to assume rest is best when your feet are sore — but in many cases, gentle movement is actually the better option. Exercise helps:
Keep joints flexible and lubricated
Strengthen the muscles that support the feet and ankles
Improve balance and reduce the risk of falls
Boost circulation
Support better posture and walking patterns
Reduce pain and stiffness over time
Even short daily sessions can make a real difference.
Safety Tips Before You Begin
Before starting any exercise program for arthritis, especially if you’ve had falls, fractures or other health conditions, speak to your podiatrist or GP. They’ll help you choose exercises that are safe and suitable for your situation.
Some simple rules to follow:
Start slow – It’s not a race. Give your body time to adjust.
Use support – A chair, wall, or counter can help with balance.
Avoid overdoing it – You want gentle stretching or fatigue, not pain.
Warm up – A short walk or light foot massage can help before starting.
Cool down – Use a cold pack wrapped in a tea towel if joints feel swollen after.
Gentle Stretching Exercises for Arthritic Feet
These exercises help ease tightness, improve flexibility, and keep the joints moving smoothly.
1. Calf Stretch
Helps improve ankle flexibility and reduce tightness around the heel.
Stand facing a wall.
Step one foot behind you, heel flat on the floor.
Lean into the wall gently.
Hold for 30 seconds. Switch legs. Repeat 2–3 times.
2. Toe Extensions
Useful for stiff or curled toes.
Sit in a chair with feet flat.
Use your hands to gently pull your toes upwards towards your shin.
Hold for 30 seconds. Repeat 2–3 times.
3. Great Toe Flexion
Focuses on the big toe joint, which often gets inflamed.
Cross one leg over the other.
Gently bend your big toe down towards the sole.
Hold for 30 seconds. Repeat 2–3 times per foot.
4. Ankle Alphabets
Improves ankle mobility.
Sit on a chair.
Lift one foot off the ground and “draw” the alphabet in the air with your toes.
Repeat in both directions.
5. Towel Curls
Strengthens the smaller muscles in your feet.
Place a towel flat on the floor.
Use your toes to grip and scrunch it towards you.
Relax, then repeat 10–15 times per foot.
Strengthening Exercises to Support Your Joints
Strong muscles help take pressure off arthritic joints and improve walking stability.
1. Toe Salutes
While seated, try lifting each toe one at a time.
Imagine “saluting” with each toe.
Repeat 10–15 times per foot.
2. Toe Splaying
Spread your toes wide apart while keeping your heels flat.
Hold for 5 seconds. Relax.
Repeat 10–15 times.
3. Toe Squeezes
Roll up a face washer or small cloth.
Place it on the floor and grab it with your toes.
Hold the squeeze for a few seconds. Repeat 10–15 times per foot.
4. Standing Heel Raises
Stand at the kitchen bench.
Rise up onto your toes slowly, then lower back down.
Repeat 10–15 times.
5. Balance Practice
Stand on one leg (hold the wall or bench if needed).
Try holding for 10–20 seconds per leg.
This helps with balance and fall prevention.
Tips to Stay on Track
Stick to a routine – Even 10–15 minutes a day can bring benefits.
Do exercises when you feel at your best – Mid-morning is ideal for many people.
Use heat or cold wisely – A warm shower can loosen joints before exercise. Cold packs can help after.
Stay hydrated – Joints work better when the body is well-hydrated.
Listen to your body – Some soreness is okay. Sharp pain is not.
Foot Care Matters Too
Exercise is important but it’s only part of managing foot arthritis.
Wear comfortable, supportive shoes – Soft uppers, good cushioning, and a firm heel counter can help a lot.
Avoid tight or narrow shoes – They’ll increase pressure and pain.
See your podiatrist – Custom orthotics or foot supports may help.
Keep your feet clean and dry – Especially between the toes. Moisturise daily with a non-irritating cream.
Have your toenails trimmed by a professional if it’s tricky to do yourself.
When to Check In
If you're noticing any of the following, it’s time to book in with a podiatrist:
Worsening pain or swelling
Changes in how you walk or balance
Difficulty finding shoes that fit
Skin changes (redness, warmth, ulcers, or hard calluses)
Trouble doing your normal activities due to foot pain
We’re here to help whether it’s through exercise advice, orthotic fitting, or ongoing care.
Final Thoughts
It’s never too late to start taking care of your feet. The right exercises done gently and consistently can help reduce arthritis pain, improve movement, and support your overall independence. Combine that with good foot care and advice from trusted health professionals, and you’re setting yourself up for a better quality of life.
If you’d like help getting started, feel free to reach out to the team at Blueprint Podiatry. We’ll help you put a plan in place that works for your feet, your lifestyle, and your goals.