In the midst of a gout flare-up, it can be difficult to know what to do to help ease the pain. Often, walking and even moving your affected joints can seem like impossible tasks. But could stretching help to get you moving again? And if so, what are the best stretches for gout?
What Causes Gout Pain?
Gout is an arthritic condition that can affect joints around the body, though it is most common in the feet - particularly the big toes. The condition is linked to excess uric acid levels in the blood which can eventually lead to the formation of sharp crystals in the joints. As a result, common symptoms of gout include inflammation, swelling, and of course, pain.
During a flare-up or “gout attack”, this pain can be debilitating, with many experiencing decreased mobility as a result. Some preventative measures can help to reduce the risk of gout attacks. For example, most patients will be advised to adjust their diets to avoid foods that are high in purines - compounds that break down into uric acid in the body. Many patients also benefit from uric acid support supplements.
But what about when you’re in the throngs of a flare-up? Is it a good idea to keep your joints active, or should you make yourself at home in your favourite armchair for the duration?
The Importance of Keeping Your Joints Active
Well, you’ll probably be happy to hear that rest is advised during a gout attack as this can cause more pain. However, it is important to keep your joints active during recovery from the flare-up and remission. Over time, gout can cause significant damage to your joints, which can make mobility increasingly difficult in the future.
Walking and regular exercise can help to build up strength in your muscles and joints. Moreover, exercise is crucial for maintaining a healthy weight, and as obesity is a risk factor for gout, this is an important consideration. Of course, many exercises are simply out of the question during and immediately after a flare-up. But stretching may offer a middle ground.
The Best Stretches for Gout
In addition to inflammation and swelling, gout can cause severe stiffness in the affected joints. Gentle stretching can help regain your joints’ full range of motion and ease you back into more everyday movements. As gout most commonly affects the feet, many of the best stretches for gout focus on this area. Some recommended stretches for gout may include:
- Toe curls - slowly bending and relaxing the toes
- Big toe extensions - stretching the big toe muscles
- Toe spreads - spreading your toes wide for a sideways stretch
- Ankle circles - gently rotating your ankle joints
Other gentle exercises that can help to rebuild your joint strength following a gout flare-up include leg lifts, step-ups, and heel lifts!
Conclusions
When you’re experiencing a gout attack, any kind of movement in the affected joints can be extremely painful. While in the height of a flare-up, you should rest, elevate your joints (usually your feet), and maybe apply an ice pack, gentle stretches can be incredibly helpful as the worst of the symptoms begin to ease. Introducing stretches as part of your wider gout management regime can help to maintain strength and movement in your affected joints.
