Effective Exercises Managing Arthritic Pain - Walking & Hiking
We've all heard the question countless times: "What do I do if I've got arthritis, stiffness, and pain in my legs when walking?" For our members who love to get out and enjoy walks and hikes, dealing with arthritis can be a real challenge. But fear not! We've got some fantastic exercises tailored just for you, aimed at making your walking and hiking experiences much more comfortable.
Toe Warm-Up: Let's start by warming up those feet. One simple exercise is to scrunch your toes together and then spread them apart, just like you're trying to separate your toes as you would your fingers. Repeat this motion several times to loosen up those toe joints and surrounding tissues.
Toe Stretch: Before hitting the trail, it's essential to ensure that your toes are flexible and ready for action. Try this stretch: sit in a cross-legged position, grab your heel, and gently pull it towards you. Then, using your palm, try to push your big toe backward, feeling the stretch in the joint and the tissue underneath. This stretch can help prevent issues like plantar fasciitis and improve toe mobility.
Ankle Circles: Moving up to the ankle joint, let's loosen things up with some ankle circles. Rotate your foot clockwise and counterclockwise to increase mobility and reduce stiffness in the ankle and foot.
Ankle Stretch: Now, let's focus on stretching the ankle. Find a step or low stool and place your foot on it. Slowly lean forward, allowing your knee to move over your toes. You can adjust the angle of your knee to target different areas of the ankle joint, from the big toe side to the pinky toe side. This stretch helps improve ankle flexibility, making walking and hiking more comfortable.
Knee and Hip Flexibility: Finally, let's work on improving flexibility in the knee and hip joints. Perform step-ups, bending your knee and hip to mimic the motion of climbing stairs. This exercise helps loosen stiff joints in a non-weight-bearing position, reducing discomfort during walks and hikes.
By incorporating these exercises into your routine, you can effectively manage arthritis pain and stiffness while walking or hiking. Remember to listen to your body and start slowly, gradually increasing the intensity and duration of your exercises as your comfort level improves. With dedication and consistency, you'll be able to enjoy your outdoor adventures with less pain and more mobility. Let's get moving, team!
