Arthritis in the feet is more common than many people realize, and it can make everyday life surprisingly difficult. Pain, stiffness, and swelling in your toes, midfoot, or ankles can affect everything from your balance to your confidence. While foot arthritis is frustrating, there’s a lot you can do to stay comfortable and stay active.

In this article, we’ll walk through what’s happening inside an arthritic foot and share podiatrist-approved strategies to help you move with less pain.

What is Arthritis in the Feet?

Foot arthritis simply means inflammation and wear-and-tear in the joints of the feet. It can affect any joint, but the most commonly involved areas include:

• The big toe (often with osteoarthritis or gout)

• The midfoot (between your arch and ankle)

• The ankle joint

• The smaller toe joints

Arthritis in the feet can be caused by osteoarthritis, rheumatoid arthritis, past injuries, gout, or inflammatory conditions like psoriatic arthritis. No matter the cause, the result is often the same: stiffness, swelling, tenderness, and pain that changes how you stand, walk, and stay active.

Common Symptoms of Foot Arthritis

You may experience:

• Aching or sharp pain in one or more joints

• Stiffness, especially in the morning

• Swelling, warmth, or redness

• A “grinding” or “clicking” sensation during movement

• Changes in foot shape (bunions, collapsed arches, deformities)

• Difficulty walking, balancing, or standing for long stretches

If symptoms interfere with your daily life, it’s time to see our team. Early care matters, and part of that care includes staying active, which helps prevent arthritis from worsening and supports long term mobility.

How Our Doctors Diagnose Foot & Ankle Arthritis

A podiatrist or healthcare provider will begin with a physical exam of your feet, ankles, and toes. They will ask:

• When your pain started

• What activities make your symptoms worse

• Whether symptoms are in one or both feet

• What types of shoes you wear most often

They may also observe your gait (how you walk) and check your joint range of motion.

Diagnostic Tests May Include:

• X-ray: Shows changes in joint space, spurs, or alignment

• MRI: Evaluates cartilage, tendons, and soft tissue

• CT scan: Gives a detailed 3D view of joint surfaces

• Blood tests: To check for gout, infection, or autoimmune diseases

Tips for Staying Active with Foot Arthritis

Staying active is one of the best ways to relieve arthritis symptoms. Movement increases circulation, strengthens the muscles around your joints, and helps prevent stiffness from getting worse. You don’t need to push through severe pain. Gentle, consistent activity is what matters.

Choose the Right Type of Exercise

Most people with foot arthritis do best with low impact activities, such as:

• Walking

• Swimming

• Cycling or using a stationary bike

• Stretching, Pilates, or yoga

• Water aerobics or walking in the pool

High-impact movements like running and jumping can make symptoms worse. Soft surface walking, like on a track or treadmill, may reduce stress on your joints.

Walking is one of the best exercises for arthritis. It improves muscle strength, promotes circulation of synovial fluid (your joints’ natural lubricant), and slows joint breakdown. People who walk regularly experience significantly less joint pain than those who don’t.

If you have hip or kneecap arthritis, biking may aggravate your symptoms, so check with our team. Our doctors would love to work with you and the rest of your care team to create the best workout plan for you!

Warm Up and Stretch Daily

Gentle stretching in the morning or before activity can improve flexibility and reduce stiffness. Stretching again after exercise reinforces healthy mobility. Our podiatrists can show you simple stretches to increase your range of motion and protect sensitive joints.

Strengthen the Muscles Around Your Joints

Stronger muscles improve balance, reduce fall risk, and help offload pressure from your joints. Exercise can also boost your mood, improve sleep, and support a healthy weight: all important for arthritis management.

If you’re preparing for surgery, staying strong before the procedure often speeds recovery afterward.

Wear Supportive Shoes

The right footwear makes a big difference. Look for shoes with:

• Good arch support

• Ample cushioning

• A wide toe box

• A stable sole

Avoid unsupportive or worn down shoes. Your provider can guide you toward brands and styles that match your foot shape and needs.

Consider Custom Orthotics

Supportive shoes are important, but sometimes they’re not enough.
Custom orthotics can:

• Redistribute pressure

• Support proper alignment

• Reduce pain during walking and standing

• Improve balance

• Protect arthritic joints from impact

If your foot shape has changed due to arthritis, orthotics can also help accommodate deformities and improve comfort.

Finally, listen to your body. 

Arthritis symptoms naturally rise and fall, and your activity should adjust with them. During flare-ups, rest allows irritated joints to settle. When your pain is mild or stable, gentle movement helps maintain strength, balance, and mobility. Avoid pushing through sharp pain, which can strain the joints and slow your progress. Over time, this rhythm of movement and rest will support healthier, more comfortable feet.