Q: I have arthritis in my feet near the ankles and it is difficult to walk for exercise. My feet swell up. What are the best exercises for cardio and weight loss?
– Dee, Denver
A: Arthritis in the ankle joint presents a nasty Catch-22. The joint area is small but bears all of our weight, so staying fit and keeping obesity at bay are important for assuaging ankle arthritis pain. But how do you exercise when it hurts to move? If you are willing to try some different activities for a while, and ease back into walking later, there are plenty of options.
First, it helps to have a team of medical professionals in your corner (starting with your primary care physician and perhaps an arthritis specialist), to get the proper pain medication and exercise information.
A physical therapist can help by evaluating joint mobility and teaching you therapeutic stretches and exercises to improve general strength and flexibility. A registered dietitian can be an invaluable asset in helping you keep your caloric intake in line with your reduced and/or increasing activity levels. Once the proper medication is in place and you are armed with information from the physical therapist, it is time to get into some low-impact exercise.
At the top of the list is swimming. Some people love to swim laps, while others find that task so tedious they would rather watch ice melt. If you are in the first category, be aware that many pools have adult lap swim times to fit most schedules. If you are in the latter category, give water aerobics a try. There is a bit more impact with this type of class but the water provides ample buoyancy to soften the steps. (For a greater challenge, try deep water aerobics.) Other exercises in watery venues include kayaking and canoeing.
When your ankles are ready to progress to a bit more action, try cycling. Critical equipment will include proper cycling shoes, however, because they are stiff enough to maintain foot stability. Sneakers do not provide this so definitely get proper footwear.
Strength training is another great exercise option. Not only will it increase your lean muscle mass, which is good for the metabolism, but most exercises also can be performed without ankle involvement. Ask a personal trainer for help in this area.
As you get stronger, ease back into walking. It may be necessary to confer with an orthopedic surgeon to get fitted for a good brace or splint. These devices help keep the joint stiff and stable by limiting flexion and absorbing some of the stress placed on the joint from body weight.
The Arthritis Foundation is a great resource for information and activities. Call 800-568-4045 or visit arthritis.org.
Linda Buch, ACE-certified exercise specialist, will respond to fitness questions only in her weekly column. Send questions to: Body Language, The Denver Post, 1560 Broadway, Denver, CO 80202 or e-mail her at LJBalance@aol.com.
