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Relieve Rheumatoid Arthritis Foot, Ankle, and Toe Pain With These Moves

  • 1 / 7   Foot Workout to Ease RA Pain

    Most people with rheumatoid arthritis (RA) at some point develop symptoms like pain, stiffness, and swelling in the foot and ankle. Exercise has been proven to help with these symptoms: one review of trials published in September 2016 in the British Medical Bulletin indicates that resistance exercises not only improve pain, they also increase hand function, grip strength, and range of motion in people with RA. But getting to the gym or through a workout can be tough. In addition to standard sweat session saboteurs like a lack of time or energy, people living with rheumatoid arthritis may also be anxious that working out may aggravate symptoms.
    In actuality, regular, gentle exercise does the exact opposite: It can help minimize swelling, promote flexibility, and maintain and improve range of motion. Not to mention that there are so many great moves you can do in the comfort of your own home; you don’t even need to leave your couch to reap these benefits.
    We’ve outlined a sample foot workout you can do in your living room or bedroom. (Be sure to talk to your rheumatologist and physical or occupational therapist before trying it to make sure it’s safe for you.) The moves, based on The Melt Method by therapist Sue Hitzmann, incorporate small, soft balls to gently massage tight areas in the muscles and connective tissue called fascia to help ease pain.
    Hitzmann’s approach is similar to the popular manual therapy technique called myofascial release that involves applying light pressure to tight or stiff areas (called “trigger points”) — which may not actually be where the pain feels like it’s coming from — to help loosen them up and stretch them out and, as a result, alleviate pain
    . That means that the moves not only provide strengthening and stretching benefits, but they also offer the added perk of massage.

    2 / 7   Balance Test and Toe Lift: Are Stiff Muscles Making Pain Worse?

    1. Stand up straight, with both feet on the ground, near a counter or chair to steady yourself.
    2. Close your eyes and keep your legs relaxed.
    3. Try to slowly lift all 10 toes off the floor, and take 3 deep breaths.
    4. Place your toes back on the floor.
    Modification: If you’re having trouble maintaining balance with your eyes closed, you can simply try to balance with your toes on the ground and your eyes closed, says physical therapist Mary Ann Wilmarth of Back 2 Back Physical Therapy near Boston, and a media spokesperson for the American Physical Therapy Association. Some people with RA have balancing trouble, while others may struggle to lift up their toes because they have a limited range of motion

    • 3 / 7   Arch and Heel of Foot Touches to Ease RA Pain

      To continue the foot workout, you’ll need a small, soft ball such as a stress ball, a Nerf ball, or a foam ball. A tennis ball is too big, while a lacrosse or golf ball is too firm to use for these exercises. You could even start with a sponge or foam towel. Another option is putty, whether it’s kids putty or special rehab therapy putty — which doesn't stain or stick — though it's more costly.
      1. Stand up straight with your feet shoulder-width apart.
      2. Place a soft ball on the floor in front of you and step onto it with your right foot so the ball is in spot 1.
      3. Shift your body weight to create a gentle, tolerable pressure, and rotate the ball around in any order to hit different points of the bottom of your foot.
      Modification: If you need to do this while sitting, that’s fine, too. Just note that there won’t be as much pressure compared to when you're standing.
      4. Switch feet and repeat.

      • 4 / 7   Glide Foot Stretch to Ease Pain

        1. Stand up straight with your feet shoulder-width apart.
        2. Place a soft ball on the floor in front of you and step onto it with your right foot so the ball is in spot 5, right in front of the heel. The ball of your foot and toes should be on the floor, and your heel should be lifted off the ground.
        3. Keeping the ball of your foot and toes on the ground, slowly move the ball from side to side in front of the heel.
        Modification: If you need to do this while sitting, that’s fine. Just note that there won’t be as much pressure as when you're standing.
        4. Switch feet and repeat.
        Note: The higher you place the ball on the foot, the more of a stretch you’ll get, and the more pressure you’ll put on the foot,” says Wilmarth. “Be careful not to overstretch the plantar fascia
         with this move, or you can irritate this area. If you’re prone to pain in the foot, choose a smaller ball.” And if you’re doing this move on a hard floor, you may want to place a cloth or hand towel under the ball of the foot to provide some cushioning, she suggests.

        5 / 7   Side-to-Side Foot Shear to Ease RA Pain and Stiffness

        1. Stand up straight, with your feet shoulder-width apart.
        2. Place a soft ball on the floor in front of you and step onto it with your right foot so the ball is in spot 5, right in front of the heel.
        3. Slowly move your foot left to right, making sure the ball barely moves.
        Modification: If you need to do this while sitting, that’s fine, too. Just note that there won’t be as much pressure as when you're standing.
        4. Switch feet and repeat.
        Note: If you have a heel spur, this move may be painful. If you feel any deep, sharp pain, stop this exercise immediately. 

        • 6 / 7   Big Toe to Pinky Toe Rinse Move to Help Joint Pain

          1. Stand up straight with your feet shoulder-width apart.
          2. Place a soft ball on the floor in front of you and step onto it with your right foot so the ball is in spot 2, on the ball of your foot directly under the big toe
          .
          3. Keeping your heel on the floor, gently press the ball with consistent pressure across the joints toward the outside of the foot.
          4. Lift your foot to return to the starting point and repeat two more times. You should do this move in only one direction.
          5. It's fine to do this while sitting, if you prefer. Just note that there won’t be as much pressure as when you're standing.
          6. Switch feet and repeat.
          Note: If this move is too painful, stop immediately. 

          7 / 7   Friction Foot Scribble and Balance Retest to Help RA Pain

          1. Using light, quick, random movements, rub your foot and toes over the ball in a scribble-like motion. You can do this move sitting or standing, though there will be less pressure if seated.
          2. Switch feet and repeat.
          3. Close your eyes and feel your feet on the floor. Notice how your joints feel. Do your legs feel more balanced? Do you feel more grounded?
          Balance Retest
          Perform this move the same way you did at the beginning of your workout to see how you’ve progressed.
          1. Stand up straight with both feet on the ground near a counter or chair to steady yourself.
          2. Close your eyes and keep your legs relaxed. Try to slowly lift all 10 toes off the floor, and take 3 deep breaths.
          3. Place your toes back on the floor.
          Modification: If you’re having trouble maintaining balance with your eyes closed, you can simply try to balance with your toes on the ground and your eyes closed. Some people with RA have balancing trouble; others may struggle to lift up their toes because they have a limited range of motion.
          Finally, a reminder from Wilmarth: It’s fine to assess your progress, but don’t judge yourself. “With these autoimmune diseases, some days you have more motion in one area; other days, more in another,” she explains. “Don’t worry too much. Instead, discuss progress with your doctor or therapist and see if there are patterns. Look at a week’s or month’s worth of progress to see what’s happening.” Know that if you keep going, you will ultimately see — and feel — the benefits of your hard work.
        • Friction Foot Scribble and Balance Retest to Help RA Pain

          7 / 7   Friction Foot Scribble and Balance Retest to Help RA Pain

          1. Using light, quick, random movements, rub your foot and toes over the ball in a scribble-like motion. You can do this move sitting or standing, though there will be less pressure if seated.
          2. Switch feet and repeat.
          3. Close your eyes and feel your feet on the floor. Notice how your joints feel. Do your legs feel more balanced? Do you feel more grounded?
          Balance Retest
          Perform this move the same way you did at the beginning of your workout to see how you’ve progressed.
          1. Stand up straight with both feet on the ground near a counter or chair to steady yourself.
          2. Close your eyes and keep your legs relaxed. Try to slowl

      • Side-to-Side Foot Shear to Ease RA Pain and Stiffness

        5 / 7   Side-to-Side Foot Shear to Ease RA Pain and Stiffness

        1. Stand up straight, with your feet shoulder-width apart.
        2. Place a soft ball on the floor in front of you and step onto it with your right foot so the ball is in spot 5, right in front of the heel.
        3. Slowly move your foot left to right, making sure the ball barely moves.
        Modification: If you need to do this while sitting, that’s fine, too. Just note that there won’t be as much pressure as when you're standing.
        4. Switch feet and repeat.
        Note: If you have a heel spur, this move may be painful. If you feel any deep, sharp pain, stop this exercise immediately. 
      • Big Toe to Pinky Toe Rinse Move to Help Joint Pain

        6 / 7   Big Toe to Pinky Toe Rinse Move to Help Joint Pain

        1. Stand up straight with your feet shoulder-width apart.
        2. Place a soft ball on the floor in front of you and step onto it with your right foot so the ball is in spot 2, on the ball of your foot directly under the big toe.
        3. Keeping your heel on the floor, gently press the ball with consistent pressure across the joints toward the outside of the foot.
        4. Lift your foot to return to the starting point and repeat two more times. You should do this move in only one direction.
        5. It's fine to do this while sitting, if you prefer. Just note that there won’t be as much pressure as when you're standing.
        6. Switch feet and repeat.
        Note: If this move is too painful, stop immediately. 
      • Friction Foot Scribble and Balance Retest to Help RA Pain

        7 / 7   Friction Foot Scribble and Balance Retest to Help RA Pain

        1. Using light, quick, random movements, rub your foot and toes over the ball in a scribble-like motion. You can do this move sitting or standing, though there will be less pressure if seated.
        2. Switch feet and repeat.
        3. Close your eyes and feel your feet on the floor. Notice how your joints feel. Do your legs feel more balanced? Do you feel more grounded?
        Balance Retest
        Perform this move the same way you did at the beginning of your workout to see how you’ve progressed.
        1. Stand up straight with both feet on the ground near a counter or chair to steady yourself.
        2. Close your eyes and keep your legs relaxed. Try to slowly lift all 10 toes off the floor, and take 3 deep breaths.
        3. Place your toes back on the floor.
        Modification: If you’re having trouble maintaining balance w
    • Glide Foot Stretch to Ease Pain

      4 / 7   Glide Foot Stretch to Ease Pain

      1. Stand up straight with your feet shoulder-width apart.
      2. Place a soft ball on the floor in front of you and step onto it with your right foot so the ball is in spot 5, right in front of the heel. The ball of your foot and toes should be on the floor, and your heel should be lifted off the ground.
      3. Keeping the ball of your foot and toes on the ground, slowly move the ball from side to side in front of the heel.
      Modification: If you need to do this while sitting, that’s fine. Just note that there won’t be as much pressure as when you're standing.
      4. Switch feet and repeat.
      Note: The higher you place the ball on the foot, the more of a stretch you’ll get, and the more pressure you’ll put on the foot,” says Wilmarth. “Be careful not to overstretch the plantar fascia with this move, or you can irritate this area. If you’re prone to pain in the foot, choose a smaller ball.” And if you’re doing this move on a hard floor, you may want to place a cloth or hand towel under the ball of the foot to provide some cushioning, she suggests.
    • Side-to-Side Foot Shear to Ease RA Pain and Stiffness

      5 / 7   Side-to-Side Foot Shear to Ease RA Pain and Stiffness

      1. Stand up straight, with your feet shoulder-width apart.
      2. Place a soft ball on the floor in front of you and step onto it with your right foot so the ball is in spot 5, right in front of the heel.
      3. Slowly move your foot left to right, making sure the ball barely moves.
      Modification: If you need to do this while sitting, that’s fine, too. Just note that there won’t be as much pressure as when you're standing.
      4. Switch feet and repeat.
      Note: If you have a heel spur, this move may be painful. If you feel any deep, sharp pain, stop this exercise immediately. 
    • Big Toe to Pinky Toe Rinse Move to Help Joint Pain

      6 / 7   Big Toe to Pinky Toe Rinse Move to Help Joint Pain

      1. Stand up straight with your feet shoulder-width apart.
      2. Place a soft ball on the floor in front of you and step onto it with your right foot so the ball is in spot 2, on the ball of your foot directly under the big toe.
      3. Keeping your heel on the floor, gently press the ball with consistent pressure across the joints toward the outside of the foot.
      4. Lift your foot to return to the starting point and repeat two more times. You should do this move in only one direction.
      5. It's fine to do this while sitting, if you prefer. Just note that there won’t be as much pressure as when you're standing.
      6. Switch feet and repeat.
      Note: If this move is too painful, stop immediately. 
    • Friction Foot Scribble and Balance Retest to Help RA Pain

      7 / 7   Friction Foot Scribble and Balance Retest to Help RA Pain

      1. Using light, quick, random movements, rub your foot and toes over the ball in a scribble-like motion. You can do this move sitting or standing, though there will be less pressure if seated.
      2. Switch feet and repeat.
      3. Close your eyes and feel your feet on the floor. Notice how your joints feel. Do your legs feel more balanced? Do you feel more grounded?
      Balance Retest
      Perform this move the same way you did at the beginning of your workout to see how you’ve progressed.
      1. Stand up straight with both feet on the ground near a counter or chair to steady yourself.
      2. Close your eyes and keep your legs relaxed. Try to slowly lift all 10 toes off the floor, and take 3 deep breaths.
    .




  • Balance Test and Toe Lift: Are Stiff Muscles Making Pain Worse?

    2 / 7   Balance Test and Toe Lift: Are Stiff Muscles Making Pain Worse?

    1. Stand up straight, with both feet on the ground, near a counter or chair to steady yourself.
    2. Close your eyes and keep your legs relaxed.
    3. Try to slowly lift all 10 toes off the floor, and take 3 deep breaths.
    4. Place your toes back on the floor.
    Modification: If you’re having trouble maintaining balance with your eyes closed, you can simply try to balance with your toes on the ground and your eyes closed, says physical therapist Mary Ann Wilmarth of Back 2 Back Physical Therapy near Boston, and a media spokesperson for the American Physical Therapy Association. Some people with RA have balancing trouble, while others may struggle to lift up their toes because they have a limited range of motion.
  • Arch and Heel of Foot Touches to Ease RA Pain

    3 / 7   Arch and Heel of Foot Touches to Ease RA Pain

    To continue the foot workout, you’ll need a small, soft ball such as a stress ball, a Nerf ball, or a foam ball. A tennis ball is too big, while a lacrosse or golf ball is too firm to use for these exercises. You could even start with a sponge or foam towel. Another option is putty, whether it’s kids putty or special rehab therapy putty — which doesn't stain or stick — though it's more costly.
    1. Stand up straight with your feet shoulder-width apart.
    2. Place a soft ball on the floor in front of you and step onto it with your right foot so the ball is in spot 1.
    3. Shift your body weight to create a gentle, tolerable pressure, and rotate the ball around in any order to hit different points of the bottom of your foot.
    Modification: If you need to do this while sitting, that’s fine, too. Just note that there won’t be as much pressure compared to when you're standing.
    4. Switch feet and repeat.
  • Glide Foot Stretch to Ease Pain

    4 / 7   Glide Foot Stretch to Ease Pain

    1. Stand up straight with your feet shoulder-width apart.
    2. Place a soft ball on the floor in front of you and step onto it with your right foot so the ball is in spot 5, right in front of the heel. The ball of your foot and toes should be on the floor, and your heel should be lifted off the ground.
    3. Keeping the ball of your foot and toes on the ground, slowly move the ball from side to side in front of the heel.
    Modification: If you need to do this while sitting, that’s fine. Just note that there won’t be as much pressure as when you're standing.
    4. Switch feet and repeat.
    Note: The higher you place the ball on the foot, the more of a stretch you’ll get, and the more pressure you’ll put on the foot,” says Wilmarth. “Be careful not to overstretch the plantar fascia with this move, or you can irritate this area. If you’re prone to pain in the foot, choose a smaller ball.” And if you’re doing this move on a hard floor, you may want to place a cloth or hand towel under the ball of the foot to provide some cushioning, she suggests.
  • Side-to-Side Foot Shear to Ease RA Pain and Stiffness

    5 / 7   Side-to-Side Foot Shear to Ease RA Pain and Stiffness

    1. Stand up straight, with your feet shoulder-width apart.
    2. Place a soft ball on the floor in front of you and step onto it with your right foot so the ball is in spot 5, right in front of the heel.
    3. Slowly move your foot left to right, making sure the ball barely moves.
    Modification: If you need to do this while sitting, that’s fine, too. Just note that there won’t be as much pressure as when you're standing.
    4. Switch feet and repeat.
    Note: If you have a heel spur, this move may be painful. If you feel any deep, sharp pain, stop this exercise immediately. 
  • Big Toe to Pinky Toe Rinse Move to Help Joint Pain

    6 / 7   Big Toe to Pinky Toe Rinse Move to Help Joint Pain

    1. Stand up straight with your feet shoulder-width apart.
    2. Place a soft ball on the floor in front of you and step onto it with your right foot so the ball is in spot 2, on the ball of your foot directly under the big toe.
    3. Keeping your heel on the floor, gently press the ball with consistent pressure across the joints toward the outside of the foot.
    4. Lift your foot to return to the starting point and repeat two more times. You should do this move in only one direction.
    5. It's fine to do this while sitting, if you prefer. Just note that there won’t be as much pressure as when you're standing.
    6. Switch feet and repeat.
    Note: If this move is too painful, stop immediately. 
  • Friction Foot Scribble and Balance Retest to Help RA Pain

    7 / 7   Friction Foot Scribble and Balance Retest to Help RA Pain

    1. Using light, quick, random movements, rub your foot and toes over the ball in a scribble-like motion. You can do this move sitting or standing, though there will be less pressure if seated.
    2. Switch feet and repeat.
    3. Close your eyes and feel your feet on the floor. Notice how your joints feel. Do your legs feel more balanced? Do you feel more grounded?
    Balance Retest
    Perform this move the same way you did at the beginning of your workout to see how you’ve progressed.
    1. Stand up straight with both feet on the ground near a counter or chair to steady yourself.
    2. Close your eyes and keep your legs relaxed. Try to slowly lift all 10 toes off the floor, and take 3 deep breaths.
    3. Place your toes back on the floor.
    Modification: If you’re having trouble maintaining balance with your eyes closed, you can simply try to balance with your toes on the ground and your eyes closed. Some people with RA have balancing trouble; others may struggle to lift up their toes because they have a limited range of motion.
    Finally, a reminder from Wilmarth: It’s fine to assess your progress, but don’t judge yourself. “With these autoimmune diseases, some days you have more motion in one area; other days, more in another,” she explains. “Don’t worry too much. 

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