You used to enjoy walking your dog, running errands, or playing with your grandchildren, until foot or ankle pain made every step feel like a challenge. If you’ve been diagnosed with arthritis in your feet or ankles, you know how quickly joint pain can interfere with everyday life.
At Annapolis Foot & Ankle Center, our goal is to help you move with confidence again. We take a whole-person approach to arthritis care, helping you preserve mobility, reduce discomfort, and continue doing the things you love—on your terms.
Understanding Arthritis in the Foot and Ankle
Arthritis isn’t a one-size-fits-all diagnosis. In the foot and ankle, it can appear in several forms:
- Osteoarthritis. This is the most common type, caused by gradual wear and tear over time. It typically affects the big toe joint, midfoot, or ankle.
- Rheumatoid arthritis. This autoimmune condition causes the immune system to attack joint tissue. It often affects multiple joints in both feet.
- Post-traumatic arthritis. This can develop after a fracture, sprain, or other injury, even if the injury occurred years ago.
Common symptoms include stiffness in the morning, difficulty with balance, visible joint swelling, and pain that worsens with long periods of standing or walking. Over time, cartilage loss can cause the bones to rub together, intensifying pain and limiting range of motion.
If you're noticing that stairs are harder to climb, your shoes no longer fit comfortably, or you avoid outings because of foot pain, these could all be signs that arthritis is progressing.
Movement Matters: Safe Ways to Stay Active
It may sound counterintuitive, but gentle movement is one of the best ways to manage arthritis symptoms. Immobility leads to joint stiffness and muscle weakening, which can accelerate discomfort and loss of function. The key is choosing activities that maintain strength and flexibility without adding joint stress.
Joint-friendly exercises include:
- Water aerobics or swimming. The buoyancy of water supports your weight, reducing pressure on inflamed joints while still providing resistance to build strength.
- Stationary cycling. This helps keep ankles and knees moving in a low-impact way. It’s ideal for cardiovascular health and improving joint circulation.
- Toe curls and marble pickups. These simple exercises strengthen the intrinsic muscles of the foot, which are crucial for balance and foot stability.
- Ankle circles and alphabet tracing. Gentle range-of-motion exercises reduce stiffness, especially when done first thing in the morning.
You don’t need to commit to a full workout routine to see benefits. Even five to ten minutes of foot and ankle stretches, done daily, can make a noticeable difference over time. During arthritis flare-ups, your podiatrist may adjust your activity plan to include more rest or supportive therapies like hydrotherapy or massage.
Support Starts From the Ground Up: Choosing the Right Footwear
What you put on your feet every day plays a critical role in how your joints feel. Shoes that lack support can worsen pain and even accelerate joint degeneration.
Look for these features in arthritis-friendly footwear:
- Firm arch support. Helps maintain foot alignment and reduces strain on the midfoot and ankle joints.
- Wide toe box. Prevents pressure on swollen or deformed joints, especially helpful for those with bunions or hammertoes alongside arthritis.
- Shock-absorbing soles. Cushion each step and minimize impact on the knees and ankles.
- Stiff sole or rocker bottom. These features reduce the amount of motion required from stiff joints, especially in the forefoot or big toe.
Custom orthotics offer even more targeted relief. Made specifically for your foot shape and gait, orthotics can correct biomechanical imbalances and distribute pressure more evenly, especially for patients with flat feet or high arches that contribute to arthritis.
A podiatrist can also recommend brace options, such as ankle stabilizers or compression sleeves, which can add additional support during daily activities or workouts.
Pain Management That Fits Your Life
Pain relief isn’t just about short-term comfort; it’s about enabling you to stay active, sleep better, and enjoy everyday routines. A good pain management plan is both proactive and responsive.
Here are common arthritis pain management tools:
- Topical NSAIDs or capsaicin creams. These provide localized relief, especially useful for patients who can't tolerate oral medications.
- Oral anti-inflammatories. Medications like ibuprofen or naproxen reduce swelling and provide relief during flare-ups.
- Corticosteroid injections. These are useful for severe pain or swelling that limits mobility. Injections can calm inflammation for several weeks at a time.
- Physical therapy. Targeted stretching and strengthening exercises help reduce stiffness and improve functional movement.
- Heat and cold therapy. Applying heat before activity helps loosen joints, while ice after activity can reduce swelling and soreness.
Some patients also benefit from regenerative treatments, like platelet-rich plasma (PRP) injections, which utilize the body’s own healing properties to reduce inflammation and support tissue repair. Your podiatrist may discuss these options if more conservative methods aren’t providing relief.
Creating a Long-Term Management Plan With a Podiatrist
Foot and ankle arthritis is a lifelong condition, but it doesn’t have to mean a life of limitation. A skilled podiatrist does more than treat pain; they act as a long-term partner in your mobility and well-being.
Here’s what a personalized arthritis care plan may include:
- Activity modifications. Learning safer ways to move, stand, and complete tasks can protect your joints throughout the day.
- Assistive devices. Canes, walkers, and braces offer stability and reduce the risk of falls—especially important when arthritis affects your balance.
- Lifestyle support. Managing your weight, blood sugar, and overall health can significantly improve arthritis outcomes.
- Advanced interventions. If conservative treatments no longer work, your doctor may consider surgical options such as joint debridement, fusion, or even joint replacement.
What matters most is that your care evolves with you. Arthritis doesn’t progress at the same rate for everyone, so ongoing monitoring ensures that your treatment continues to align with your goals and limitations.
Preserving Independence Through Proactive Care
Arthritis doesn’t just affect your joints; it can influence your mood, social life, and sense of independence. That’s why taking steps to manage your condition proactively is so important.
Every small change, from wearing the right shoes to stretching in the morning, builds toward a larger goal: maintaining your freedom, confidence, and comfort.
Staying active with arthritis may take more planning, patience, and support, but with the right strategies, it is entirely possible. Whether you want to enjoy a morning walk around the neighborhood, garden on the weekends, or keep up with your grandkids, thoughtful arthritis management can help you get there—one step at a time.