Stiff ankles with RA can be really frustrating, but there are several gentle approaches that can help loosen them up. Always check with your rheumatologist or physical therapist before starting any new exercise routine to make sure it's safe for you.
Here are some helpful strategies to try:
- Gentle range-of-motion Show Full Answer
Stiff ankles with RA can be really frustrating, but there are several gentle approaches that can help loosen them up. Always check with your rheumatologist or physical therapist before starting any new exercise routine to make sure it's safe for you.
Here are some helpful strategies to try:
- Gentle range-of-motion exercises — Before getting out of bed, try slowly rotating your ankles in circles, then flex and point your feet to gradually wake up the joints
- Foot rolls (inversion exercises) — With your foot on the ground, slowly rotate it so the sole faces inward, then back to the floor. This strengthens the muscles and ligaments around the ankle
- Towel pickups — Place a small towel on the floor and use your toes to pick it up. This builds the muscles around the feet and ankles and improves stability
- Warm water soaks — Soaking your feet and ankles in warm water encourages blood flow and helps loosen stiff joints. Try making small movements while soaking for added benefit
- Ice therapy — Icing ankles for up to 20 minutes can help reduce pain after activity. Never apply ice directly to skin
- Orthotics or supportive shoes — Shoe inserts or RA-friendly footwear can reduce strain on ankles during daily movement As one myRAteam member shared, "I rotate my wrists and ankles, then move my fingers and toes before getting out of bed." Starting small like this can really add up over time.
A physical therapist experienced with RA can also teach you proper form and personalized exercises to safely improve your ankle mobility without risking injury.
July 30
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