Rheumatoid arthritis, or RA, is a inflammatory disease in which your body attacks itself around the joints. The American Academy of Orthopaedic Surgeons, or AAOS, explains that close to 90 percent of people who have RA experience stiffness, swelling and joint pain in their ankles at some point. Exercising not only your ankles but your entire body can help maintain the range of motion in your ankle, and can minimize pain and swelling.
Mobilization
Mobilization exercises, also called mobilizers, help keep your ankle joints from becoming too stiff, which can make getting around harder for you. Sit in a chair with your knees close together. Gently rest your heels on the floor. Swivel your ankles out to the sides, and back in to your original position. When your feet are in the "out" position, try to lift up your pinky toe up toward the outsides of your ankles. Perform the same action with your big toes when your feet are in the "in" position -- lift them toward your inner ankles. Work up to 10 repetitions of this ankle exercise.
Flexing
Rheumatoid arthritis can make your ankles feel stiff when you walk. Practice flexing your ankles to maintain joint fluidity and to minimize the stiff sensations. Do this stretch with a resistance band if you want to challenge yourself, or without any equipment as a beginner's stretch.
Sit on the floor with one leg stretched out straight in front of you, and the other with knee bent and foot planted on the floor. Stretch the outstretched leg first. Point your toes away from your body as your start position. Slowly flex your foot, bringing your toes to an upturned position toward the ceiling. Continue to flex your ankle so that your toes are pointed toward your body.
Water Exercise
The Johns Hopkins Arthritis Center notes that water exercises may be beneficial to those with rheumatoid arthritis because the water does not stress the joints as much as the gravity on land. Walking in water or performing some of the same ankle exercises outlined here under water may be more comfortable due to both the warmth of the water and the altered resistance. The American Council on Exercise recommends swimming to people who have arthritis because it puts very little pressure on the joints.
References
- Your Orthopaedic Connection: Rheumatoid Arthritis of the Foot and Ankle
- World Arthritis Day: Exercise for People With Rheumatoid Arthritis
- Arthritis Today: Exercising With Rheumatoid Arthritis
- Johns Hopkins Arthritis Center: Rehabilitation Management of RA
- American Council on Exercise: Ankle Flexion
- American Council on Exercise: Exercise and Arthritis
