The talus bone is one of the three bones that make up the ankle joint, along with the tibia and fibula, the long bones that run from below your knee on the inside and outside of your leg. The talus bone sits at the back of your foot and controls side-to-side foot movement. Injuries to the talus bone, such as fractures, often create long-term foot problems such as osteoarthritis, an inflammation of the joints caused by injuries or wear and tear. The inflammation creates pain around and under the talus bone. Although exercise is encouraged for people with arthritis, the best types of exercise take stress off the feet.
Talar Injuries
Fractures of the talus bone can be hard to diagnose and treat. Often such fractures can lead to talar osteoarthritis and long-term disability. It may take as long as three months for the bone to heal and three years before the talus bone can bear a heavy load, according to the MDGuidelines site. Accordingly, the types of exercise you do during these time periods should be monitored by your doctor or physical therapist.
In the Gym
Both an elliptical machine and stationary bike are low-impact ways to get a good workout without putting pressure on your feet. Both strengthen your legs, which also aids in reducing foot strain and pain. Keep the resistance level low on the bike. On an elliptical trainer, you feet move in ovals. Although it's a no-impact form of exercise, it's also a weight-bearing exercise, which might bother your feet if your subtalus arthritis is severe.
In the Pool
Few forms of exercise are easier on your feet -- and the rest of your body -- than swimming or other forms of exercise in the pool. The buoyancy of the water takes the strain off your joints, including the joints in your feet around your talus bone. If you don't like to swim, water aerobics is a good choice. If your doctor approves, you can walk in the pool without the same strain on the feet as walking on land. Flotation devices allow you to exercise while floating, putting little or no pressure on your feet.
Considerations
By the time you are 50, it is likely that you have walked some 75,000 miles, according to the Arthritis Foundation. "Feet degenerate like tires on cars," says Dr. Arnold Ravickof the American Podiatric Association. If you add arthritis to the normal aging process, disability might result. So take good care of your feet. If you do have pain and inflammation around the talus bone, consult a podiatrist for treatment and a physical therapist for appropriate forms of exercise. Stretching before and after exercise can prevent further injury and keep your feet as flexible as possible.
