Ankle circles
Gentle movement once the attack settles.
- 10 each way
- Daily
Should feel: Free movement Should not feel: Pain during an attack — rest instead
During an attack: rest the joint, raise it, and put an ice pack wrapped in a cloth on it for up to 20 minutes at a time. Start these exercises once the attack has settled. Do only the exercises for the joints that trouble you.
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Toe splay
Gentle toe movement to keep the joints mobile.
- 10 times
- Daily
Should feel: Free movement Should not feel: Sharp pain
Walking
Regular gentle walking between attacks.
- 20 minutes
- Most days
Should feel: Comfortable movement Should not feel: Pain in a hot, swollen joint — during an attack, rest instead of walking
Thigh tightening
Sit with the leg straight out in front and your hands on the floor behind you. Tighten the front of the thigh to press the back of the knee down towards the floor, hold, then relax.
- Hold 5 seconds, 10 times
- 3 times a day
Should feel: The front of the thigh working Should not feel: Pain in a hot, swollen knee — rest it during an attack
Heel slides
Lie on your back. Slowly slide one heel towards your buttock to bend the knee as far as is comfortable, then slide it back until the leg is straight.
- 10 times
- 2 times a day
Should feel: The knee bending and straightening Should not feel: Sharp pain in the knee
Calf stretch, knee straight
Hands on a wall, the leg to stretch behind and straight, heel down. Lean the hips towards the wall.
- Hold 30 seconds
- 3 times each side
Should feel: A stretch in the calf Should not feel: Sharp pain at the back of the heel
Back arch and round
On hands and knees, slowly round the back up towards the ceiling, then let it sag gently. Keep the movement comfortable.
- 10 times
- Daily
Should feel: The back loosening Should not feel: Sharp pain
Stop and telephone us if
- A hot swollen joint with fever — come the same day
- Skin breaking down over a joint
- Several joints at once
Guides for you
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