Osteoarthritis in the feet: Why movement is your best medicine
Osteoarthritis (OA) in the feet is more common than you might think. As we age, the protective cartilage in our joints can wear down, causing pain, stiffness, and swelling—especially in weight-bearing areas like the feet and ankles.
Many people assume foot arthritis means they should rest more and move less. But in reality, “move it or lose it” couldn’t be more true when it comes to managing osteoarthritis.
Lack of movement can actually make stiffness and joint pain worse. Gentle, consistent motion helps lubricate joints, maintain mobility, and strengthen the muscles that support your feet and ankles. The key is to move smart—not necessarily more, but with intention and consistency.
Here are 3 simple things you can start doing right now to help your feet move better, even with arthritis:
- Toe and ankle circles – While sitting, lift one foot and gently draw circles with your toes, both clockwise and counterclockwise. This helps improve joint mobility and blood flow.
- Towel scrunches – Place a towel on the floor and use your toes to scrunch it toward you. This low-impact exercise strengthens foot muscles and promotes flexibility.
- Short, frequent walks – Instead of long walks that may cause pain, try shorter, more frequent walks throughout the day. Movement breaks up stiffness and supports joint health.
If you’re dealing with foot arthritis, remember staying active in a joint-friendly way is one of the most effective long-term strategies for reducing pain and preserving mobility.
Don’t let osteoarthritis slow you down—keep your feet moving and they’ll thank you for it.