HealthInfo Waitaha Canterbury
Self-care for foot & ankle arthritis
Te ora me te pona ngoikore ki te whatīanga raparapa me waewae
There are many things you can do yourself to decrease the pain, the effect arthritis has on your life, and the speed at which it gets worse.
Keep physically active
Keeping active is one of the best things you can do to manage your osteoarthritis. It can help to reduce your pain, keep you moving, restore your flexibility and protect your joints against further damage.
Some people worry that they will wear out their joint if they use it too much. But we know that regular physical activity can help to strengthen your joints, muscles and bones.
Some people also worry that pain during physical activity means they are causing harm, but it does not. Some pain is OK and will not cause harm. But if you have a lot of pain during physical activity or feel a sharp pain, you should stop and ask your general practice team or physiotherapist for advice. You should also get advice if you have pain that is worse than usual the morning after your physical activity.
It is important to find an activity you enjoy as you are more likely to stick with it. Excellent activities for osteoarthritis include:
- tai chi
- walking
- cycling
- swimming
- water-based exercises
- gentle exercise classes.
If you are not sure which activities are right for you, talk to your general practice team or other health professional about Support for getting active. There are several initiatives to help adults get physically active. Some of them are free or subsidised but you may have to pay for others.
For more information see Arthritis and exercise on the Arthritis New Zealand website.
Your shoes are important
The shoes you wear can play a major part in the amount of pain you feel and how much movement you have. To decrease the pain and make sure you have as much movement as possible:
- wear flat shoes – high heels push your body weight forward on to the front of your feet, increasing the pressure on your arthritic joints
- make sure you have enough room around all your toes, so that your shoes do not rub your toes at all
- try to wear shoes made of natural materials – they let more air in, which is better for your skin, so you are less likely to develop other painful problems such as blisters and skin infections
- choose rubber soles, which cushion your feet better and absorb more of the shock
- choose shoes with laces, Velcro, or buckles across the middle of your foot – they hold the shoe firmly without squashing your toes
- wear shoes with an enclosed heel, which provides more support and stability.
Eat well and aim for a healthy weight
There is no special diet to help with foot and ankle arthritis but eating well can help your overall health.
Being at a healthy weight will reduce the strain on your feet and ankles.
Learn how to manage pain
Arthritis is a changeable condition. Some days you may have no pain and other days you will. Having pain can be the hardest part of having arthritis. Healthy lifestyle changes such as, eating well, staying active, having a good sleep routine and managing stress can be very helpful. Self-care for chronic pain has more information about how you can help manage your pain.
Retrain Pain is a free course that teaches you techniques for overcoming chronic (persistent) pain. Through a series of one-minute videos, it uses a science-based approach to reducing symptoms.
Contact Arthritis Assist
Arthritis New Zealand has a service called Arthritis Assist that can help you to live well with osteoarthritis. The Arthritis Assist team consists of health coaches, a healthcare educator and a pharmacist. They can answer your questions and provide information and support. They can also provide information about ways to live well with osteoarthritis. To contact an Arthritis Assist educator, phone 0800-663-463 or fill in this online self-referral form. Arthritis New Zealand also provides a range of other services and resources.
On the next page: Treating foot & ankle arthritis
Written by HealthInfo clinical advisers. Last reviewed July 2024.
SourcesReview key: HIOST-35589
