Foot arthritis: People usually connect arthritis with the big joints, such as knees, hips, and hands. Feet rarely come to mind. But your feet do some of the hardest work in the body. They absorb impact, balance your weight, and carry you through thousands of steps every day.
So when arthritis affects the joints in your feet, even simple activities like walking, standing, or wearing regular shoes can start to feel uncomfortable. If you’ve been noticing stiffness or recurring pain in your foot that doesn’t settle down, foot arthritis could be one possible reason.
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What is foot arthritis?
Arthritis is a general term used when a joint becomes irritated and inflamed. The foot isn’t just one joint; it’s a collection of many small joints working together, which creates plenty of areas where arthritis can develop.
One of the most common forms is osteoarthritis. This is often described as “wear-and-tear” arthritis. Over time, the cartilage that normally acts like a smooth cushion between bones begins to thin out. As that protective layer wears down, the joint loses its easy movement. Bones start rubbing more than they should, leading to pain, stiffness, and swelling.
Another type is post-traumatic arthritis. This can appear after a previous injury to the foot or ankle, such as a fracture, a serious sprain, or repeated twisting injuries. What makes it tricky is that symptoms may not show up immediately. In some people, the joint begins to change slowly, and arthritis can develop years after the original injury.
Signs and symptoms of foot arthritis:
Foot arthritis usually doesn’t start with intense pain on day one. Many people first notice a dull ache and assume it’s just from walking too much or wearing the wrong shoes. But with time, the symptoms tend to become more frequent and more predictable. Common signs include:
- Pain or soreness in a specific joint, especially after walking or standing
- Stiffness, particularly after resting or early in the morning
- Swelling around the affected joint
- Difficulty moving the foot normally, including bending the toes or rotating the ankle
- Reduced flexibility and a feeling that the foot is “tight” or “stuck”
How doctors confirm foot arthritis:
During the examination, the doctors look for swelling, tenderness, warmth, changes in shape, and how well the joints move. X-rays are commonly used to look for joint space narrowing, bone changes, or spurs. If more detail is needed, a doctor may recommend an MRI or CT scan, especially to assess soft tissues or complex areas of the foot. In some cases, blood tests may be suggested to rule out inflammatory causes of arthritis.
How to treat foot arthritis:
Lifestyle and daily habits:
If you’re carrying extra kilos, your feet absorb that load with every step. Even a modest weight drop can ease pressure and reduce pain. Along with that, choose low-impact movement such as walking, cycling, or swimming to keep joints moving without irritating them.
Medications:
Doctors may suggest medicines based on how severe your symptoms are and what type of arthritis you have. Common options include:
- Basic pain relief, such as acetaminophen, for mild to moderate discomfort
- Anti-inflammatory options when swelling and inflammation are a bigger issue
- Corticosteroid injections into a painful joint for stronger, more targeted relief
- If an autoimmune or inflammatory arthritis is suspected, disease-modifying medicines may be prescribed to calm the immune response and protect joints over time
Physiotherapy:
Physical therapy can be a game-changer for foot arthritis. A physiotherapist helps you with specific stretching and strengthening routines for the feet and ankles. These exercises can:
- improve mobility and balance
- reduce stiffness
- strengthen the muscles that support the joint
- correct walking patterns that may be worsening the pain
Many people also benefit from simple add-ons like heat/ice therapy, joint mobilisation, and posture/gait correction.
How to prevent foot arthritis from getting worse:
- Wear supportive footwear with good arch support and cushioning
- Skip high heels and tight, narrow shoes that squeeze toes and strain joints
- Stretch your feet and ankles regularly, especially after long sitting or standing
- Keep moving, but avoid frequent high-impact activities like running or jumping if they trigger pain
- Listen to flare-ups and rest when needed, then return to movement gradually
When to see a doctor:
Don’t ignore persistent symptoms. Get evaluated if:
- Your foot pain lasts more than 2–3 weeks
- swelling or stiffness starts affecting daily tasks (walking, standing, climbing stairs)
- Over-the-counter pain relief stops working
- You notice changes in foot shape, instability, limping, or difficulty walking
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Foot arthritis can be irritating and limiting, but it doesn’t have to control your routine. Once you understand what’s happening and choose the right mix of lifestyle changes, therapy, and medical care, most people can stay active and comfortable again.