Swimming exercises for ankle arthritis are designed to improve range of motion in your ankle as well as strengthen the muscles in and around your ankle. While ankle arthritis often results in a narrowing of the joint as well as a reduction in cartilage in the joint, low-impact exercises can help you increase flexibility without putting intense pressure on your joints.
Ankle Kicks
Ankle kicks will help improve flexibility in your ankles as well as strengthen your ankle muscles. Wade into the pool, placing both hands on the edge of the pool with your head facing down toward the water. With your legs extended, start by kicking your right ankle down and into the water. As soon as you perform one kick with your right ankle, repeat with your left, alternating between the two until you are fatigued. As you improve, increase the duration with which you perform the exercise.
Water Walking Exercise
This water walking exercise will help you improve range of motion in your arthritic ankles as well as strengthen your leg muscles. Start by standing at one end of a lap pool with your knees slightly bent and arms at your sides. From here, bend your right knee, lifting it up until it is at chest height. Then extend your leg out and away from your body until it reaches the ground. Repeat this motion with your left leg. Alternate between the two until you get to the end of the pool.
Paddle Board Exercise
This paddle board exercise will force you to isolate the muscles in your ankles as well as improve range of motion in your ankles. Start by placing both hands on the sides of a paddle board, extending your arms out and away from your body as you do. From here, start paddling, using only your ankles and lower legs to propel you forward in the water. Continue this kicking motion, alternating between legs until you get to the end of the pool. Repeat this until you are fatigued.
Toe Dips
This swimming exercise will improve range of motion in your ankles as well as your knee joints. Get into the deep end of the pool with the water at shoulder height. Tread water to keep yourself at this height with both knees bent. With your legs next to each other, extend one leg down toward the bottom of the pool, pointing your toe until it is nearly perpendicular to the bottom of the pool. Hold for several seconds before bending back up. Perform the same motion with your other leg. Repeat, alternating between the two until fatigued.
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