Tailored stretching: Ankle, foot and toe exercises (for arthritis and joint pain)

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Күн бұрын

In this gentle twenty-minute follow-along stretching video, physiotherapist Jay Milomo is joined by James who lives with arthritis. Together they demonstrate commonly recommended ankle, foot and toe exercises for people living with arthritis and other musculoskeletal conditions, including seated calf stretch, ankle rotation, alphabet writing, toe spread, basic balance and standing heel raise. This session will be beneficial in improving strength and mobility in your ankles, feet and toes. Designed to be incorporated into your daily routine, these exercises can be done anywhere and at any time of the day that suits you. Most of the exercises will be sat down and some will be done standing up so make sure you have plenty of space around you as well as something to lean against such as a bed, a wall or a sofa.
Time: 20 min
Items to bring along: a chair for the seated exercises, a towel and a resistance band (optional).
This series is part of Let’s Move, a programme for people with arthritis who want more movement in their lives. Sign up today to the free newsletter to receive all the latest content to help you to get active in a way that works for you: action.versusarthritis.org/pa....

Пікірлер: 20

@lucycreekmore5360 Жыл бұрын

I just found your video that I was looking for exercises for my arthritic feet. I’m 84 years old and it’s getting a little hard to keep my balance and walking. Thank you for the video and I will continue exercising with you.

@LindaSmith-es4yu 2 жыл бұрын

What a great video - I'm inspired to get these foot and ankle exercises into a regular routine. Thank you.

@VersusArthritis 2 жыл бұрын

That's great Linda, doing them regularly will most certainly help. We're glad you're enjoying them.

@cindym4946 5 ай бұрын

Great video. These exercises are effective. Ived watched 2 of your videos so far and will be using them going forward. They are better than what my physical therapist gave me months ago.

@tracydarby3066 10 ай бұрын

Thank you for this! I did the exercises while watching and experienced immediate relief!

@christinachetwynd9748 2 жыл бұрын

Thank you guys. This was very helpful indeed. Because of Statin I am on, I tend to get a lot of cramps in my calf muscles and the pain remains for a few days. So stretching the calf muscles will certainly help me. I also get cramps near my ankle bones too, so again stretching the ankles will help me too. Ankle rotations are always included in my daily morning stretch routines, but I need to do more rotations, than just the 10. All taken on board. Thank you

@VersusArthritis 2 жыл бұрын

Hi Christina, thank you for sharing this with us, we're really glad we can be part of your journey to staying active.

@MrClaywell 9 ай бұрын

Thank you! Great info. Also, I like the pace; I can do it along with you without having to refer back to it later

@elizabethcook6736 2 жыл бұрын

Thank you for the great video. The exercises are really helping with the pain in my ankles.

@VersusArthritis 2 жыл бұрын

That's so good to hear Elizabeth, we're happy that you're able to get some pain relief through these exercises.

@pamelacharbonneau3115 11 ай бұрын

Thank you.

@d.s.309 2 жыл бұрын

Thank you guys,so much. Really helpful 👍

@VersusArthritis 2 жыл бұрын

Glad it was helpful!

@juanitacron2137 17 күн бұрын

My hips and a angle feels good. What exercises are good when right foot moves to the right and balance is off. Thank you

@antonellamicheli1082 3 ай бұрын

Is this also good for toe bunions and cramps ..thanku.

@davidskipper4267 Жыл бұрын

Brilliant this Really appreciate these series I’ve just started to feel ra pains and have an upcoming appointment with ra department I am concerned being reasonably young male How long James have you suffered if I may ask as you look of similar age

@VersusArthritis Жыл бұрын

Thanks for sharing this David. We're glad you found the exercises. Have a look at this blog where James shares his story: www.versusarthritis.org/news/2020/april/keep-a-positive-state-of-mind-especially-during-these-extra-difficult-times/. We do have support available if you ever need it: www.versusarthritis.org/get-help/. Take care.