Explanation of Diagnosis

Foot arthritis occurs when the cartilage in the joints of the foot breaks down, leading to pain, stiffness, swelling, and reduced mobility. It most commonly affects the big toe (hallux rigidus), midfoot, or ankle joints. Causes include aging, previous injuries, obesity, overuse, or inflammatory conditions like rheumatoid arthritis.

Specific Work Modifications

• Avoid prolonged standing or walking on hard surfaces.
• Use cushioned, supportive shoes with good arch support and a wide toe box.
• Consider orthotic inserts to reduce pressure on arthritic joints.
• Take sitting breaks and elevate the feet when possible.
• Avoid tight or unsupportive footwear, which can worsen symptoms.

Specific Activity Modifications

• Avoid high-impact activities like running, jumping, or prolonged walking on hard surfaces.
• Modify exercise routines by switching to low-impact activities such as swimming, cycling, or elliptical training.
• Wear proper footwear with good support if engaging in sports.
• Use ice or heat therapy after activity to manage pain and stiffness.

Recommended Supplements

• Glucosamine & Chondroitin (1500 mg/1200 mg daily) – Supports joint cartilage.
• Omega-3 fatty acids (1000 mg daily) – Reduces inflammation and stiffness.
• Collagen peptides (10 g daily) – Helps maintain joint and ligament health.
• Vitamin D3 (1000-2000 IU daily) – Supports bone and joint health.
• Magnesium (300-400 mg daily) – Aids in muscle relaxation and recovery.

Recommended Nutrition and Hydration

Diet Recommendations:

• Anti-inflammatory foods: Fatty fish (salmon, sardines), turmeric, berries, walnuts, and leafy greens.
• Joint-supporting foods: Bone broth, citrus fruits, bell peppers, and nuts.
• Protein-rich foods: Chicken, eggs, lentils, and dairy to support tissue repair.
• Limit processed foods, refined sugars, and excess alcohol, which can worsen inflammation.

Hydration Tips:

• Drink 2–3 liters of water daily to maintain joint lubrication.
• Limit caffeine and alcohol, which can dehydrate tissues and slow recovery.

Home Exercise Prescription

Perform 2-3 times daily to improve foot flexibility, reduce pain, and strengthen the joints:

1. Toe Stretch

1. • Sit down and gently pull the big toe back toward the ankle.
   • Hold 20-30 seconds, repeat 3 times per foot.

2. Arch Strengthening (Towel Scrunches)

1. • Place a towel on the floor and use your toes to scrunch it toward you.
   • 10 reps, 2 times daily.

3. Ankle Mobility Exercise

1. • Rotate the ankle in circular motions (clockwise and counterclockwise).
   • 10 reps each direction, 2 times daily.

4. Calf Stretch (Straight & Bent Knee)

1. • Stand facing a wall, place one foot back, and keep the heel on the ground.
   • Hold for 20-30 seconds, repeat 3 times per leg.

5. Rolling Massage with a Ball

1. • Use a tennis ball or frozen water bottle under the foot and roll it gently back and forth.
   • 1-2 minutes per foot, 1-2 times daily.

Avoid high-impact activities, tight shoes, and prolonged standing until symptoms improve.

Helpful Books

1. "Arthritis Without Pain: The Miracle of TNF Blockers" – Scott J. Zashin, MD
2. "Every Woman’s Guide to Foot Pain Relief: The New Science of Healthy Feet" – Katy Bowman

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.