You may not give a ton of thought to all that your ankles do for you each day, but they play a vital role in many everyday activities, as well as your general musculoskeletal (muscle and joint) health. Your ankles have the ability to bear an impressive load — about five times the force of your body weight when you walk. They allow you to dance, play pickleball, and do other things that you love.

So if your ankle often feels stiff, swollen, tender, or painful, it could interfere with your daily routine. There are many possible contributors to ankle pain, one of which is ankle arthritis. With the right help, however, you can reduce the discomfort and get back to doing what you love. 

Here, learn more about ankle arthritis — and find out how to feel better with tips from our Hinge Health physical therapists.

Tu ne penses peut-être pas beaucoup à tout ce que tes chevilles font pour toi chaque jour, mais elles jouent un rôle vital dans de nombreuses activités quotidiennes, ainsi que dans ta santé musculo-squelettique générale (muscles et articulations). Tes chevilles ont la capacité de supporter une charge impressionnante - environ cinq fois la force du poids de ton corps lorsque tu marches. Ils te permettent de danser, de jouer au pickleball et de faire d'autres choses que tu aimes.

Ainsi, si ta cheville est souvent raide, gonflée, sensible ou douloureuse, cela peut nuire à ta routine quotidienne. Il y a de nombreux facteurs qui peuvent contribuer à la douleur à la cheville, l'un d'entre eux étant l'arthrite de la cheville. Cependant, avec une aide appropriée, tu peux réduire l'inconfort et retourner faire ce que tu aimes. 

Ici, tu en apprendras plus sur l'arthrite de la cheville - et tu découvriras comment te sentir mieux grâce aux conseils de nos kinésithérapeutes de Hinge Health.

Qu'est-ce que l'arthrite de la cheville?

L'arthrite se caractérise par une inflammation et un gonflement. La forme la plus courante, l'arthrose, se produit lorsque le cartilage qui absorbe les chocs dans une articulation se modifie. 

Si tu souffres d'arthrite de la cheville, l'amincissement du cartilage peut réduire l'espace entre tes os.

Ce qui est intéressant, explique Dylan Peterson, PT, DPT, kinésithérapeute chez Hinge Health, c'est que toutes les personnes souffrant d'arthrite visible à la radiographie ne présentent pas de symptômes notables comme la douleur ou la raideur. Ou ils peuvent se sentir bien un jour et moins bien d'autres fois. 

Tout aussi important : savoir que si tu as des symptômes d'arthrite à la cheville, cela ne veut pas dire que tu es coincé avec eux, car un traitement peut beaucoup aider.

Arthrite de la cheville : Une perspective Hinge Health

Chez Hinge Health, nous pensons que le mouvement est une médecine, et c'est certainement vrai pour les personnes souffrant d'arthrite de la cheville.

Another common misconception is that people with ankle arthritis — or arthritis anywhere in the lower body — ought to avoid high-impact exercise. While that makes sense for beginners and some people with ankle arthritis who are having a flare-up that causes pain, many people with this condition are able to participate in higher-impact sports without any issue, says Dr. Peterson.

He also advises patients to avoid focusing too much on the degree of arthritis that’s visible on an X-ray, assuming your doctor has ordered one. An X-ray doesn’t always correlate to how you feel or what you’ll be able to do as you work on strengthening the joint and surrounding tissues.

Types of Ankle Arthritis 

There are more than 100 different types of arthritis, and many of them have the potential to impact the ankle. They include:

• Osteoarthritis: The overwhelming majority of people with arthritis, including ankle arthritis, have this kind. It involves a thinning of the cartilage that cushions the joint. While many people don’t experience symptoms associated with cartilage changes, it can cause pain and stiffness that may worsen after activity. 

• Rheumatoid arthritis (RA): RA is an autoimmune disease and the most common cause of what’s also called inflammatory arthritis. It typically impacts small joints in the hands and/or feet, which may include those in the ankle.

• Psoriatic arthritis (PsA): A type of inflammatory arthritis that affects some people who also have skin psoriasis, PsA often causes pain and swelling in the fingers and toes. “As it progresses, it can also move into the feet and ankles,” says Dr. Peterson.

• Gout: Another kind of inflammatory arthritis, gout is best-known for causing pain in the big toe. However, gout is caused by urate crystals that settle in joints and cause inflammation, and those crystals may deposit themselves anywhere — including in the ankle.

• Post-traumatic arthritis: This refers to joint inflammation that quickly develops after an injury. If you have sprained or fractured your foot, you might later end up with post-traumatic arthritis.

Treatment Options for Ankle Arthritis

Most people who are impacted by ankle arthritis can feel better and do more with a few key things, says Dr. Peterson:

Opt for physical therapy. Physical therapy is an evidence-based treatment for ankle arthritis and is typically very effective, says Dr. Peterson. To begin, a therapist will conduct a thorough evaluation, which may include watching how you walk and pressing on the joint. If it’s clear that you’re dealing with ankle arthritis and not another problem, the therapist will develop a specific program designed to improve ankle joint mobility, strengthen the surrounding muscles, and improve your overall functioning.

Dr. Peterson notes that while most people with ankle arthritis will benefit from physical therapy, he takes a slightly different approach with those who have an inflammatory type of arthritis, such as rheumatoid arthritis, psoriatic arthritis, or gout. “If someone has an autoimmune or inflammatory condition, we’re more apt to advise pacing your activities and using a little more caution when increasing movement,” he explains.

You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit. Exercise. This may include doing specific moves you learned in physical therapy as well as a sport or activity that you enjoy. “Daily movement is important for symptom relief and pain management,” says Dr. Peterson. 

The key, he notes, is to choose movement that your body is prepared for. If you can tolerate high-impact activities like tennis or basketball, that’s great. If not, you might want to pull back a little until the muscles around the ankle joint become stronger and your pain has gone down. Scroll down for some specific exercises to try.

Use assistive devices as needed. This isn’t necessary for everyone, but some people with ankle arthritis benefit from temporarily changing the way that their ankle bears weight or reducing the load on it. Assistive devices like hiking poles, a cane, or a walker might be useful in the short term, says Dr. Peterson. It may also help to try out different shoes: a light and stiff walking boot could provide some extra ankle support. Or experiment with wearing a soft brace on your ankle to help stabilize it during activities that may stress it.

Try heat or ice. It’s really a personal preference, but heat typically relieves muscle tension, while ice brings down inflammation and swelling, says Dr. Peterson. If your ankle is swollen, it may also help to wrap it in a compression bandage and elevate it.

Use over-the-counter (OTC) pain relievers as needed. Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen should help combat inflammation and pain. Taking them for a short time might make it easier for you to exercise and follow a physical therapy regimen that will help you in the long run, says Dr. Peterson. But check with your doctor first, especially if you’re taking other medications. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for arthritis pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.