By Dr. Michele Kurlanski, Lighthouse Foot & Ankle Center, Scarborough, Maine
Living with arthritis in your feet can feel discouraging. Stiffness in the morning, aching after activity, and that constant “crunchy” feeling in the joints can make you wonder if staying active is even possible.
Here’s the truth:
Movement is one of the most powerful tools you have to manage foot arthritis.
You don’t need to stop being active — you just need the right strategy, the right support, and the right guidance.
At Lighthouse Foot & Ankle Center, we help patients build realistic plans that protect their joints while letting them do the things they love.
Let’s walk through how you can stay active safely and comfortably.
1. Start With the Right Footwear
When you have arthritis, shoes are not just shoes — they’re equipment.
Look for:
- Stiff soles to limit painful joint motion.
- Wide toe boxes to reduce pressure on bunion or midfoot arthritis.
- Good shock absorption to take load off the joints.
- Rocker-bottom soles if you struggle with big toe or midfoot arthritis.
Brands that often work well: Hoka, Brooks (Adrenaline & Ghost), Altra (for toe room), or New Balance.
If your shoes are more than 6–9 months old, replace them. Cushion breaks down long before the shoe looks worn.
2. Consider Custom Orthotics — Especially If You Have Midfoot or Big Toe Arthritis
Arthritic joints often hurt because they’re absorbing too much force. Orthotics redistribute pressure, stabilize motion, and reduce painful joint loading.
At Lighthouse Foot & Ankle Center, we:
- Perform a biomechanical exam
- Scan your feet
- Create a custom digital file
- 3D print your orthotics in-office (4–5 hours) or send orthotics out to the lab.
- Add finishing materials the same day
Whether you have midfoot arthritis, hallux rigidus, or subtalar arthritis, the right orthotic can dramatically improve comfort and reduce inflammation — and help you stay active longer.
3. Choose Low-Impact Activities That Protect Your Joints
You don’t need to give up exercise — just shift what you do.
Great options include:
- Walking on softer surfaces
- Cycling (outdoor or indoor)
- Swimming or aquatic exercise
- Elliptical training
- Pilates or barre for controlled movement and strength
- Rowing machines for cardio with minimal joint load
High-impact sports (running, jumping) may aggravate arthritis, but many patients return to them with the right footwear and orthotics.
4. Warm Up Your Feet Before You Move
Arthritic joints love heat and gentle motion. Before your walk or workout:
- Apply warm compresses for 5 minutes
- Gently stretch your calves and plantar fascia
- Perform ankle circles and big-toe mobilizations
- Do a few seated marches to get blood flow moving
This prepares the joints for activity and reduces post-exercise soreness.
5. Use Anti-Inflammatory Support Wisely
Managing inflammation allows you to stay active more consistently.
Options include:
- Topical NSAIDs (Voltaren gel)
- Ice after activity if joints ache
For many patients, a combination approach works best.
6. Strengthen the Muscles That Support the Joints
Arthritis doesn’t only affect joints — it affects how the foot muscles work. Strengthening brings stability back.
Include exercises like:
- Towel scrunches
- Marble pickups
- Calf raises
- Resistance-band ankle work
- Balance training on one leg
You don’t need a lot — 5 minutes, 3–4 days weekly can make a big difference.
7. Know When to Rest (and When Not To)
Movement reduces pain by nourishing cartilage and keeping tendons flexible, but overdoing it can flare things up.
A good rule of thumb:
Mild soreness after activity is normal. Sharp, lingering pain is a sign to adjust.
If your arthritis flares after long walks or busy days, try alternating activity days or shortening your duration while keeping consistency.
8. Seek Targeted Treatments When You Need Extra Help
If home strategies aren’t enough, there are in-office treatments that can help:
- Custom 3D-printed orthotics
- Radial pulse therapy
- Laser therapy
- Taping or bracing
The goal is always the same: keep you moving.
9. Listen to Your Body — Not Your Fear
Arthritis can be frustrating, but it doesn’t mean your active life is over.
You can still:
- Walk daily
- Hike
- Garden
- Travel
- Exercise
- Play with your kids or grandkids
- Train for events (with modifications)
You are not fragile — you just need a plan.
You Don’t Have to Figure This Out Alone
If foot or ankle arthritis is keeping you from the activities you love, we can help you build a personalized movement plan.
Lighthouse Foot and Ankle Center, PC
23 Spring St. Suite B
Scarborough, Maine 04074
📞 207-774-0028
🌐 www.lighthousefootandankle.com
Staying active with arthritis is absolutely possible — with the right guidance, the right tools, and the right support.
