Conditions — foot and ankle arthritis

Conditions — foot and ankle arthritis. This condition guide is published by Living With Arthritis, a UK registered charity (no. 1218461). Check this page for its sources and clinical-review status.

Common types of foot and ankle arthritis

Big toe arthritis (hallux rigidus) — the most common foot osteoarthritis. The big toe stiffens and hurts when you push off; a bony bump often appears on top of the joint.
Midfoot arthritis — deep ache across the top of the foot, worse on uneven ground or after previous injury.
Ankle osteoarthritis — less common than knee or hip OA but often disabling; many cases follow an old fracture, dislocation or repeated severe sprain.
Rheumatoid or psoriatic arthritis in the feet — small toe joints, ball-of-foot pain, swelling and deformity; footwear and early rheumatology care matter.

Gout also loves the big toe — see our gout guide if flares are sudden, hot and intensely painful.

What are the symptoms?

Pain with every step — or a deep ache that builds after walking
Morning stiffness — brief in osteoarthritis, often longer in inflammatory arthritis
Swelling — around the ankle, midfoot or big toe joint
Reduced push-off — especially with hallux rigidus
Instability or fear of falling — stiff, painful ankles alter balance (see our falls prevention guide)
Shoe struggle — standard footwear presses on bony bumps or swollen toes

What causes it?

Previous injury — ankle fractures and severe sprains are the leading risk for ankle OA
Age and cumulative load — cartilage wear in the big toe and midfoot after 50
Inflammatory disease — rheumatoid and psoriatic arthritis frequently involve the feet
Biomechanics and footwear — high heels, narrow toe boxes and uncorrected flat or high-arch patterns
Family history — especially for hallux rigidus and Heberden-like patterns in the toes

Daily tasks most affected

Walking on uneven ground84% Standing for long periods78% Finding comfortable shoes72% Climbing stairs61% Getting going after sitting55%

What are the best exercises?

Keep the ankle and toes moving within a comfortable range. Warm the foot in a basin of warm water for 10 minutes first. Full routine: foot and ankle arthritis exercises.

Range of motion

Ankle circles — 10 each way, both feet
Alphabet tracing — write letters in the air with your big toe
Toe spreads and towel scrunches — strengthen intrinsic foot muscles

Strength and balance

Heel raises — hold a counter, rise onto toes, lower slowly. Build to 2 sets of 10–15
Band dorsiflexion — pull toes toward you against a light band
Single-leg stance — near a wall; progress toward 30 seconds each side

Avoid: high-impact jumping, barefoot walking on hard floors during flares, and forcing a painful big toe into deep bend.

Footwear, orthotics and lifestyle

Wide, deep toe box and adjustable fastenings for day-to-day swelling
Rocker or stiff sole for big toe arthritis to reduce joint bend at push-off
Removable insoles so NHS or private orthotics can fit
Low heel — under about 2.5 cm reduces forefoot pressure
Pair footwear changes with the same anti-inflammatory pattern in our Diet Hub

Daily foot-care checklist

Footwear

Wide toe box, grip sole, low heel.

Mobility

Ankle circles and toe work daily.

Balance

Brief single-leg practice near a counter.

Warm-up

Warm soak before the first walk.

How is it treated in the UK?

Self-management

Supportive shoes and activity pacing
Daily mobility and balance routine
Topical NSAID gel around the painful joint if suitable for you
Heat before activity; short ice packs after a flare

NHS pathway

GP — assessment, X-rays or blood tests when inflammatory disease is possible
Podiatry — biomechanics, orthotics, footwear advice
Physiotherapy — graded loading and balance (self-referral in many areas)
Orthopaedics — injections, fusion or replacement when conservative care is not enough
Rheumatology — if RA, PsA or other inflammatory disease is suspected

If referrals are delayed, our waiting-list help guide covers what you can do meanwhile.

When should you see your GP?

Foot or ankle pain lasting more than a few weeks
Warm, red or markedly swollen joint
New deformity, ulcers, or numbness in people with diabetes
Falls or near-falls linked to unstable ankles
Known inflammatory arthritis with a new foot flare

Clinically reviewed · Louis Maxwell, HCPC PH128483 · 21 September 2026

Educational information for people in the UK living with arthritis — not a diagnosis or personal medical advice. Check medicines and exercises with your GP, pharmacist or rheumatology team. For emergencies call 999; for urgent advice use NHS 111. See our medical disclaimer, editorial standards and claims policy.

Frequently asked questions

What are the first signs of foot or ankle arthritis? Early signs include morning stiffness in the ankle or big toe, a deep ache with the first steps of the day, swelling around the joint after walking, and shoes that suddenly feel tight over a bony bump on top of the big toe joint. What is the best footwear for foot arthritis? Look for a wide, deep toe box, a firm heel counter, cushioned sole, low heel (under 2.5 cm) and adjustable fastenings. For big toe arthritis, a stiff or rocker sole reduces bending at the painful joint. Removable insoles leave room for orthotics. What exercises help ankle arthritis? Daily ankle circles, alphabet tracing with the big toe, towel scrunches, gentle calf raises and single-leg balance near a counter maintain mobility and stability. Stop short of sharp pain and warm the foot first. See our ankle arthritis exercises guide for a full routine. Can NHS podiatry help with foot arthritis? Yes. Ask your GP for a podiatry referral, or self-refer where your area allows it. Podiatrists assess biomechanics, advise on footwear and can prescribe custom orthotics that redistribute pressure away from painful joints. When should I see a GP about foot or ankle pain? Book an appointment if pain lasts more than a few weeks, limits walking, comes with warm swelling or deformity, or follows an old fracture. Seek urgent care for a hot, red, swollen joint with fever — that can be infection or acute crystal arthritis. Blog & Stories

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Pair foot care with the right resources

Use these guides alongside footwear and exercise changes.

Exercises & movement

Diet & daily life

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This is general information, not a substitute for personalised medical advice.