When you have arthritis, exercise can often feel like a big ask. And if you have arthritis in your feet and ankles, the thought of exercise can become even less appealing.

But did you know that modified exercises for arthritis may help you manage your symptoms and support your mental health? 

In this article, we’ll discuss the benefits of exercising with arthritis, different exercise options, and how proper arch support shoes for women and men’s arch support shoes can make activities more comfortable (and more fun!). 

What is Arthritis? 

Arthritis is an umbrella term for conditions or diseases that cause inflammation in the joints. Over 100 different illnesses fall under this category. Osteoarthritis, for example, happens when the cartilage around a joint wears out due to aging and everyday wear and tear. Rheumatoid arthritis, on the other hand, is an auto-immune disease where the immune system attacks the tissue around the joint. 

When the cushioning between and around the joints breaks down, the space between the joints shortens. Once the cartilage and tissues are lost, the bones start rubbing together. 

Arthritis is best known for aggravating the affected joints, causing swelling, stiffness, and joint pain. It can also lead to weakness, balance and mobility issues, and bone deformities for some arthritis patients.

Arthritis in your feet often shows up:

• Between the ankle and the shinbone
• Between the three bones that make up the heel and midfoot
• Between the big toe and the foot

Understanding Arthritis and Exercise

Given how painful arthritis in the feet can be, avoiding activities that could make it worse is natural. If it hurts to move like you used to, it may seem easier to move less. However, a sedentary lifestyle, especially as we get older, can be detrimental to our well-being and cause symptoms like stiff joints and arthritic pain to worsen.  

As counterintuitive as it seems, experts agree that gentle exercise may be one of the best ways to manage the symptoms and degenerative nature of arthritis. 

How Exercise Can Help Arthritis Symptoms

Regular movement—even modified arthritis exercises—can:  

• Improve strength – “Getting stronger” isn’t just about picking up heavy items. As you age, strength means carrying on daily life. Building up the muscles around joints impacted by arthritis can help combat instability, reduce the likelihood of injury, and make everyday living more comfortable.
• Maintain bone density – Bone density loss is a natural part of aging, but arthritis and immobility can exacerbate it. Moderate exercise, particularly those that improve muscle strength, helps to maintain bone density by encouraging your body to activate bone-building cells.
• Increase energy – Chronic pain caused by arthritis can leave you feeling fatigued. Regular exercise can give you a natural energy boost by jumpstarting your cardiovascular system.
• Encourage mobility – Regular exercise can increase joint range of motion, which can lead to a better sense of balance and more fluid movement.  
• Improve mood – Several studies show how gentle exercise can improve your overall mood from the released endorphins in your brain. It can also help boost your self-esteem by allowing for easier weight management and providing a goal to focus on.
• Provide opportunities for social interaction – Chronic pain from arthritis and other age-related diseases can increase your likelihood of depression and self-isolation. Choosing activities with a social element, like attending a workout class, can provide much-needed social connection.

General Safety Tips for Exercising With Arthritis 

If exercising with arthritis in your feet makes you a little nervous, you aren’t alone. But as with any activity, staying safe is essential so you don’t injure yourself. 

Since arthritis attacks the joints and makes them tender, swollen, and less stable, choosing activities that are light on load and aren’t too strenuous is important. Low-impact exercises that don’t put pressure on your joints are best. What’s more, incorporating regular, gentle stretching into your daily routine can also help keep your feet mobile and prevent stiff joints.

Experts recommend that everyone—including people with arthritis—perform a mix of aerobic workouts and muscle strength training on a daily basis. Why?

• Aerobic exercise boosts your heart rate, which is vital for cardiovascular health
• Strength training helps build muscle around your joints and increases overall endurance, which can make daily life more comfortable 

But keep in mind that proper preparation and active recovery are just as necessary as the exercise itself. Consider warming up your feet with a hot compress for 20 minutes before working out, then icing your feet down for 20 minutes after.

Top Exercises for Arthritis

Here are a few of the best arthritis exercises you can do to strengthen your body and increase your heart rate without adding additional stress to your affected joints: 

Walking 

Whether inside on a treadmill or outside in the park, any walking exercise is good for arthritis. It’s an optimal way to combat stiffness and a relatively simple exercise to complete. A supportive pair of comfortable walking shoes can provide pain relief and make the experience even more enjoyable. 

Swimming

Water walking, aqua aerobics, lap swimming—the best part about water exercises is that there are so many to choose from! Water also adds buoyancy to your workouts, taking even more stress off your joints. Not to mention, taking water classes at a local recreation center is a great way to get out and socialize.  

Pilates 

Pilates is an excellent option for strength training without adding much load (i.e., weight) to your workout. Consider working one-on-one with an instructor to ensure you perform the proper modifications.

Tai Chi 

This gentle exercise can also serve as a form of meditation and spiritual work. 

Yoga 

Yoga is a great low-impact exercise option that combines mobility, joint flexibility, and strength. If your level of pain and stiffness is particularly high, you can also do yoga in a chair. 

The Role of Proper Footwear in Exercise

Our feet are the body’s foundation—literally. They carry us through every movement and support our entire body weight. To that end, working out in the proper shoes is vital to your safety and comfort. 

Wearing high-performance shoes during exercises for arthritis provides: 

• Stability – Arthritis in the feet often results in instability and balance issues. That weakness can also cause your body to compensate in other areas, throwing off your overall form and putting strain on knees, hips, and ankles. For example, shoes for heel pain can steady your foot and maintain proper alignment. 
• Support – Working out with arthritis can be painful, especially when the arthritis is in your feet. A shoe with top-notch, full-contact arch support and proper cushioning can help distribute weight properly and lessen the impact or pressure on your joints.
• Traction – If you struggle with instability, balance, and mobility issues, you’ll want all the support you can get. Picking shoes with proper tread—the pattern on the shoe’s sole—can help you “grip” the ground or floor so you don’t slip. 

How to Pick the Right Walking Shoe

If walking is your preferred arthritis exercise, you’ll want to find a walking shoe that can keep you moving comfortably (because the more comfortable you are, the more likely you are to keep up your walking routine!). The best shoes for arthritic feet include: 

• Enough flexibility to allow for your natural dynamic foot movements
• Breathable, moisture-wicking materials
• Enough cushion to absorb impact as you walk
• A proper fit to accommodate swelling and overall foot shape

Vionic’s orthotic shoes combine biomechanics and style to create shoes that keep you aligned and balanced while boosting your confidence. Let’s look at a few stand-out options: 

For Everyday Walking

If your walking is casual and your arthritis is mild, then an everyday walking shoe like the Walk Strider Sneaker can get you where you need to go. Featuring our Vio Motion technology for the ultimate support and comfort, this classic walker will keep you moving ahead. This style is available in men’s and women’s sizing. 

For More Support While Walking

Can you get arthritis in your feet? Sure can. Aggressive arthritis in your feet can make walking more difficult. A more technical walking shoe with essential modifications can make all the difference. Enter the Walk Max Lace Up Sneaker, Vionic’s most technical walking shoe. It features a “rocker bottom,” where the sole curves slightly at the heel for better rebound with every strike. What’s more, super critical foam offers extra cushion, making your walks more comfortable and movement easier. 

Sandals Made for Walking

Even people with arthritis in their feet should be able to enjoy a cute pair of sandals. The Bella Toe Post Sandal and the Tide II Toe Post Sandal make walking on the beach extra relaxing with full arch support and contours designed to hug your entire foot. 

Recovery Shoes

Active recovery shoes for men and women’s recovery shoes give your feet that extra R&R after a hard workout. They’re also an excellent option for people with arthritis whose feet need daily support. The Rejuvenate Recovery Sandal, the Activate Recovery Sandal, and the innovative Awaken Recovery Sandal offer unparalleled comfort. The Cove RX, engineered with Vionic’s advanced VRX technology, provides ultra cushioning, support, and stability, along with a massaging footbed for the ultimate recovery experience. These sandals feature dual-density cushioning, superior arch support, and adjustable straps for the perfect fit. 

Exercise Comfortably With Vionic

How to ease arthritis pain? Exercising is one of the best ways, especially in your feet. Low-impact, modified exercises for arthritis can help strengthen muscles around affected joints, maintain mobility and balance, improve sleep, and even promote better mental health. 

Take on your exercise goals with Vionic’s line of ultra-supportive shoes. Our shoes are designed with exclusive, full-body alignment in mind to offer the support you need to manage your arthritis symptoms, whether taking a brisk walk in the park or slipping into a pair of recovery sandals. 

 

Sources: 

Mayo Clinic. “Arthritis – Symptoms and causes.” https://www.mayoclinic.org/diseases-conditions/arthritis/symptoms-causes/syc-20350772

Cleveland Clinic. “Arthritis in Foot and Ankle: Symptoms, Surgery & Treatment.” https://my.clevelandclinic.org/health/diseases/13900-foot-and-ankle-arthritis

Senior Lifestyle. “‘Sitting Disease’ and the Effects of a Sedentary Lifestyle.” https://www.seniorlifestyle.com/resources/blog/sitting-disease-dangers-sedentary-lifestyle/

Healthline. “14 Benefits of Strength Training.”  https://www.healthline.com/health/fitness/benefits-of-strength-training#benefits

Mayo Clinic. “Exercise: 7 benefits of regular physical activity.” https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

Healthline. “11 Exercises for Arthritis.” https://www.healthline.com/health/exercises-for-arthritis#guidelines

West Texas Pain. “The Mental Toll That Comes With Chronic Pain.” https://www.westtexaspain.com/blog/the-mental-toll-that-comes-with-chronic-pain

Arthritis.org. “14 Ways to Work Out With Arthritis.” https://www.arthritis.org/health-wellness/healthy-living/physical-activity/other-activities/14-ways-to-work-out-with-arthritis