Improve Mobility to EASILY put on shoes with arthritis | 3 Simple Exercises

Are stiff joints making putting shoes & socks on impossible? 😣
Whether you have hip arthritis, knee arthritis, a history of a knee or hip replacement or simply have stiff joints, this figure 4 position can become difficult. It is possible to regain mobility to easily put socks and shoes on with arthritis. As a physical therapist and an osteoarthritis specialist, Dr. Alyssa Kuhn shows her top 3 favorite movements to help reduce stiffness and improve ease of this task.
The key movements you need are knee bending and hip external rotation. The movements described can help to improve both of these ranges of motion as well as a modified figure 4 position to help your body get used to it again. Joint stiffness can be tricky but with consistency you can get your joints moving again!
Remember the key to improving joint mobility and increasing ease of putting socks/shoes on is consistency. It may take a commitment over the next few weeks to see mobility increase.
Other videos you might like:
Improve knee bending: • Improve Knee Flexion F...
How to relieve stiff hips: • 4 SIMPLE hip mobility ...
Best knee arthritis stretches for stiff knees: • 3 BEST Stretches to Im...
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Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[@ajk2749]

I'm glad I came across your videos. 73 year old male with a right hip replacement 14 years ago. I have trouble putting on compression socks especially on the right foot. I'm hoping this video will help. Cutting toe nails are an adventure, also!

[@arthritisadventure]

Best of luck and glad you're part of the community now! Welcome!

[@ChristineBaltzell]

Ok

[@samkitty5894]

Even the healthies person has problems putting on compression socks. Those that need them can't put them on. Those who don't need them can.

[@BeeWilliams987]

THANKYOU ! I can't put on shoes and socks ! I went to a physio who said to go home and do the full extension straight away Even though the pain is really bed and I couldn't do it.! You have given me hope ! My issue is in the groin. I am determined to regain mobility! I am 72.😊❤

[@juliaryan1410]

I never thought I'd be jealous watching someone put on their socks and shoes, ha! I lost this ability with my right foot with the progression of arthritis and OA in my hip this past year. Now I'm regaining mobility following Alyssa's "Keep the Adventure Alive" program. I really appreciate that she describes the ""how" and "why" of each exercise. So so so so SO grateful for her encouragement and help!

[@arthritisadventure]

You got this! Thanks so much for the comment and glad you are apart of the community.

[@jazthing1]

Wow... I am so glad that I came across this video. I was diagnosed with moderate hip OA over the summer. I started physical therapy over a month ago and it is really not helping. I am having a hard time putting on my socks/shoes and was given an exercise to do. However, this exercise has actually aggravated my hip pain. I was starting to lose hope. Thank you! I will update later with my progress. 💗

[@elizabethpacheco5557]

Thanks so much , I had given up trying, I leave my shoes tied and use an extended shoe horse to slip them on, if they happen to untie at work I need to ask someone to tie them for me. I’m in my fifties. I will try these! You’re a blessing !

[@arthritisadventure]

Glad it helped!

[@lindsaykind5252]

Your support is getting me through this horrible winter, so glad you are here!

[@arthritisadventure]

happy to help!

[@goldencalf5144]

I had a back strain 6 months ago and the thing I dteaded most was putting on my shoes and socks. Thanks for the great vids. Your kindness and compassion shines thru.

[@arthritisadventure]

Happy to help ✨

[@jimoconnor905]

Not buying at this time. Thx

[@michaelbaldwin6543]

I so appreciate your approach to aging issues. It is very evident that you have understanding beyond your years. Great videos.

[@arthritisadventure]

Thank you so much! Glad you like the channel.

[@mereldaalexander3038]

I hav right hip osteoarthritis bone to bone, I would love to put my shoes and socks on again, I will definitely be implementing these exercises daily, at the moment I can get my rt leg a little above my left leg ankle, Thanks

[@rinkichakraborty7878]

This is brilliant, thank you Alyssa. I have saved this and definitely sharing it with my families and friends. I am so glad and thankful that I came across your channel.

[@arthritisadventure]

I'm so glad you found the channel too! Welcome!

[@sandysue202]

I have been searching for help with this issue for years! I have double hip replacements and this year, those replacements will be 12 years old. The right side is stiff, but I can get that leg up and across my left knee. The other side is the booger. That hip had way more osteo necrosis going on and for considerably longer. I lost my insurance for about 4 years, and during that time, I progressed to a cane and couldn't go up any stairs except by leading on every step with my right leg. Forget toenail clipping! I have had to get pedicures for the last 15 years or so. Currently, a nurse comes monthly to our senior center, and I book an appointment every month with her for toenail cutting. I will definitely get going on these moves along with using my foam roller stick that I just got last week. I want more range of motion back!!

[@Stewmade64]

My issue is the hips. Severe arthritis limits my range mobility. But I struggle with apprehension when I feel restriction tension, not pain, meaning there’s a psychological aspect to my limited ROM. I hope this helps me get past my mental distrust.

[@lukulusd7]

She is so professional!!!❤There are so many not really useful video everywhere and physiotherapist,online programs most often giving amateurs advise.She knows her staff.❤

[@arthritisadventure]

Thank you! I'm glad to give RIGHT information to people!

[@brookeshull7820]

Thank you !! I am only 49 and had major leg surgery and months of recovery, only to not be able to put a sock on one foot! I have been in tears of frustration and am so thankful to see this!

[@arthritisadventure]

i hope this helps

[@moonfly100]

Thank you, this gives me hope and a way forward

[@arthritisadventure]

Great to hear! You got this.

[@edwinamay2684]

Thank you Alyssa, your videos are so good and in a language everyone can follow. I have recently discovered your channel and look forward to seeing improvement in my arthritic hips.

[@arthritisadventure]

Happy to hear that you are liking these videos ❤️

[@nikkipage9132]

Thank you. Looking for 3 exercises to help my condition. I did really well on this till the last one with my right leg. I can get that right leg on my left knee, but oh the pain when I tried to pull that left knee in! I needed 3 to start with. These are great. I am a very poor widow. I can't tell you how much it helps to have these videos to help me. My Fibromyalgia keeps me from doing PT. I never know what days I will be wiped out. Knowing you are here gives me hope.❤

[@flsandye4639]

I'm preparing for a hip replacement and this has helped immensely! You are a gem ❤

[@arthritisadventure]

Glad you liked the video, good luck with your hip replacement.

[@ruthsnively7248]

Thank you, Alyssa. I consider your videos a true God send!!!!! You have given me hope and encouragement. I appreciate your spirit to help others.

[@arthritisadventure]

You are so welcome! So glad you found the channel.

[@maireadtallon1897]

Alyssa is marvellous. Particularly she gives us only a few related exercises at a time which is easily remembered to practice. Mairead Tallon, Ireland

[@arthritisadventure]

Thank you! Glad you liked the channel.

[@shardyphotographic]

Thanks so much for the tips I've struggled for years.

[@arthritisadventure]

You are so welcome!

[@teresacrowley4076]

Alyssa you are so good. I dread putting on my socks and shoes everday and now thanks to you I believe I will conquer this problem. I watch all of your videos. I really appreciate you 🙏🙏🙏. Thanks for improving my quality of Life. 🙏🙏☘️💚

[@arthritisadventure]

Thank you for the kind words. I am glad you are getting value out of the videos.

[@shirleycolopy4322]

Thank you! It’s gotten so discouraging!!😢 I needed this video.

[@arthritisadventure]

I'm glad you found the video!

[@hershalchristophernovis4276]

Thank You, Alyssa you are a God send. For years I've been trying to put on my socks, but to no avail. I'm using my shoes without socks as I speak. I will keep doing the three exercises that you demonstrated in your video. I am confident I will succeed. Just to share that I had a left knee replacement in 2019 and I still haven't attained the range of motion to be able to put my socks on.

[@msnell326]

Get a sock aid to put your socks on. Drug store or Amazon.

[@markeyscoleman1284]

You are so awesome you are helping me with every part of my body that hurts and I thank God for you 💞

[@arthritisadventure]

I'm so glad you like the videos!

[@LilyWesselsSoselisa]

The sliding ecercise is working excellent for me. Thank you so much for your work/videos. Wit regards from a Scleroderma/Systemic Sclerose patient from the Netherlands

[@oldmedic3216]

Thanks for helping us mature folks regain our normal daily activities. Been doing your walking exercises a few weeks and its helping. Next I will add these new movements to my routine.

[@arthritisadventure]

Great! Keep a lookout for a new walking challenge I am releasing soon.

[@californiahiker9616]

Hi Alyssa! I just found your channel. I’ve been battling severe PsA for decades and also had a lumbar lami. I’ve been attending a chair yoga and chair fitness class for seniors twice a week. I was looking for some exercises to do on interim days. I found so many here I will be busy for years! Some of the movements you’re demonstrating in this video I’ve done in my yoga class. It’s been very helpful! Thank you for your videos! I will definitely follow you. I’ve also sent links to some friends. Keep up the great work!

[@amalkhalil7985]

Very beautiful thanks for your work ❤

[@arthritisadventure]

Glad you liked the video.

[@yvonnesubramaniam6850]

Thank you so much for these exercises.I have this knee bending problem with my right leg .Will surely practice these.God bless you.

[@arthritisadventure]

Glad you liked the exercises!

[@christinecbw]

Thank you! I have had 2 knee replacements and love this

[@arthritisadventure]

You're welcome! Glad you like the videos.

[@shooster5884]

Just subscribed - love your videos. Will use them to get the stiffness out of my hips..as part of a daily program of stretches.. planning to be more flexible this summer for walking and strengthen musckes weakened by an autoimmune reaction I get which makes me stiff and fatigued..

[@arthritisadventure]

Welcome aboard!

[@sunflowr1]

Thankyou ❤

[@arthritisadventure]

Welcome!

[@johndavie9921]

I'm 76 and have for a long time made a habit of getting dressed standing up. Now and again a toe will get stuck and cause me to lose balance. I get my shoes on standing but need to bend down to tie the laces with my foot on the floor. These 3 exercises are a great help, as are all your videos. My left knee has been my problem and has stopped me from doing Parkrun (More of a walk than a run). I would like to understand the difference between arthritis and a meniscus tear. Greeting from South Africa

[@wingyone]

I love all of your videos with regard to hips and knees! I'm a former goaltender who played at an elite level in hockey here in Canada. Now that I'm older, a lot of my old injuries appear to have come back to haunt me. I hike with my Husky a couple hours a day on various nature trails and often off trail in woods. When ever she stops to sniff something I like to do a few of your exercises using either a tree or my hiking pole for stability. Thank you very much for all of this!

[@carolinejohn4537]

I can only dream of walking for 2 hrs let alone hiking! Well done you 👍

[@arthritisadventure]

Thank you for sharing and I'm glad you love the videos! We love taking Teddy (our dog) on nature trails.

[@tallypupthompson7888]

Thanks for that, this is exactly what I’ve been trying to work on, without guidance! Now I have a plan

[@arthritisadventure]

Glad it was helpful!

[@jaguilar11009]

THANKS FOR ALL YOUR HELP ❤😊

[@arthritisadventure]

Happy to help!

[@debbiepaxson2834]

I like the fact that your tips and tricks are great companions to the exercises my physical therapist is using for my knee osteoarthritis! Thanks for adding to my workbook!

[@arthritisadventure]

Glad you like them!

[@purpleseven5470]

You’re the best 💫. Hard but so good. I feel like I’m getting my body back again thank you so much. Many many many blessings to you.!

[@arthritisadventure]

Thanks so much for the kind words. I appreciate your continued support of the channel.

[@Wellbaby94]

You are exactly what I need! I had my right hip replaced almost 3 months ago and this is where I’m stuck. Thank you so much. I will start these right now!

[@arthritisadventure]

You are so welcome!

[@pamelascott8991]

Thank you for these. I didn’t know you could practice to get better at this. My ankle is slowly inching up to my knee again. Slow and steady gets you there.

[@arthritisadventure]

Welcome! Best of luck with the progress.

[@krublee]

Thanks!

[@arthritisadventure]

Thank you!

[@smallfootprint2961]

All very helpful. Thank you.

[@arthritisadventure]

You're welcome!

[@reggiejoss7027]

Yes any tips is more than welcome ❤

[@arthritisadventure]

Glad you like the tips. There is much more in my membership Adventurers for Life.

[@BJ-sq2kd]

Thank you first time hearing about these exercises

[@arthritisadventure]

You're so welcome!

[@dezziewilloughby6907]

This is what I needed to see! Going to try these exercises thank you! 🙏

[@arthritisadventure]

You're so welcome! Let me know how the exercises go.

[@dezziewilloughby6907]

@@arthritisadventure I will do! Thank you!

[@mikecleek3964]

Yes I needed this thanks 😊

[@arthritisadventure]

Glad you found it!

[@spartacusjonesmusic]

Good one. Going to try these.

[@arthritisadventure]

Great! Hope you enjoy.

[@manou1960]

Thank you!

[@arthritisadventure]

Welcome!

[@m.jenkins8503]

Great instructions. Thank you. I am going to start right now

[@arthritisadventure]

Wonderful!

[@thepianocornertpc]

Excellent. The sliding really works for me. Thank you very much for sharing your knowledge.🙏

[@arthritisadventure]

You're very welcome!

[@purplechris9480]

Great video! Thanks!

[@arthritisadventure]

You bet!

[@lesleymacdonald-m3532]

There is a time when you except limited rage of movement. With stretches. I find when I had knee replacement my range of movement was better. My side is the hip issue

[@janleake1788]

Due to bad hip I am unable to get into this position. Today I am going to start these exercises and will post back with my results. I have been doing others of yours and I am starting from a very inflexible, unfit point but to be honest I am noticing small change ❤

[@arthritisadventure]

I'm glad you're noticing a benefit!

[@adrianramirez151]

I love you so much! Thank you 😢

[@arthritisadventure]

You're so welcome!

[@lisaarmstrong3428]

Anyone else out there struggling to cut toenails ?

[@mrmark8603]

Yes. It takes ages, and hurts my hip.

[@denim4821]

I go to a podiatrist every 3 months; saves back strain from bending over

[@sabinahanif5725]

Yes me

[@hermacoutts8587]

I have a pedicure every month.😊

[@beatricemarie7880]

I do…left toenails… but I’m going to follow these exercises so it will no longer be a struggle.

[@sharonloiterton4310]

Do you have any advice for people with MS putting on socks? I'll do your exercises for arthritis. Cheers, Sharon

[@nalinitailor5177]

Thxs, very helpful

[@arthritisadventure]

Glad it helped

[@KJ_Finserve]

Alyssa, Most helpful.. Thanks for sharing… 👌👌👍

[@arthritisadventure]

Glad it was helpful!

[@Vinhhotboi]

Thank You

[@arthritisadventure]

You're welcome!

[@ProfDierkes]

Alyssa, great video! A few years ago, a physical therapist suggested I use a straight out strap, put 1 foot through the loop and pull on the strap to pull the foot up the opposite leg to help with figure 4. What are your thoughts on this?

[@ajaykumara7158]

Dr Alyssa thanks tremendous video i feel the same

[@arthritisadventure]

Glad you liked the video!

[@chrissaluzzi9636]

The salon nail drill is like they use in nail salons. Its a long tool which makes it easy to reach those faraway toes. I bought the Coslus for 20.00 and its been great....problem solved!

[@beseez]

Be careful to explain bouncing, or warn against bouncing. Soft long holds. Love your shares. Thank you

[@HappyLife-vh2ey]

Hi Alyssa this is helping me to get my right leg up now ty . But I still can't lean forward to put my right sock or shoe on ? Pls advise me what exercises I need . TY AGAIN Bob M

[@lukulusd7]

Do you have any video or can recommend any exercise when pain from OA hip goes to knee when exercising/sport ? I still do different sports but when my knee goes over waist I can feel burning pain going from hip to knee.Knee has no OA only hip.Is It possible to stop this pain going to knee when exercising??❤🙏

[@kaththankful9628]

Will try once healed from tears and swelling (fall); have osteoarthritis in both hips, S/I joints and lots of fx in spine.

[@arthritisadventure]

Good luck in the recovery and hope you like the movements!

[@mcbella7769]

pls advice me what exercise should i be i am on bone on bone hip joint OJD

[@vtrep737]

I can do the number 4 laying on the floor keeping one foot grounded, it's sitting up in a chair where I lose the mobility. I have hip OA so I feel that compression if I don't give it space. Thank you for posting this. I will practice that leg slide to gain more flexibility.

[@arthritisadventure]

Glad you liked the video!

[@magnuswalker7957]

Now, how do I get back up off the floor 😅

[@lilylev830]

Alyssa, is there a way to get print outs of the exercises?

[@shannonhall1465]

I love the stretch on the floor

[@arthritisadventure]

Great to hear!

[@paulinemccall539]

Aylisa. Have you excercise s for spondylosis facet joints-arthritis Ankylosis.bad pain in the neek .Just been diagnosed. Fell badly 2 months ago.before was a swimmer but in alot of pain If this is too much I will understand if you don't answer. Thank yiu so muchxx

[@Susie462]

I have hip arthritis and I cannot do the figure 4. However, the first exercise seemed to work the back leg more than the front bending knee. In my case it uncovered extremely tight calf muscles in the back leg and I had to fight to stop THAT heel from lifting off the floor

[@arthritisadventure]

Thanks for sharing!

[@NR-nf1il]

I was not having that problem until I developed sciatic nerve problems which I think is affecting my knees if I'm correct in that assumption. Only on the left side do I have this issue.

[@shannonhall1465]

I have a hip replacement on my right side. It hurts when I try to bring it up to my knee. Is it still ok to do it?

[@bfl4202]

Alyssa....would ankle weights help gain strength in hip with osteoarthritis? Hoping you answer my question soon.

[@arthritisadventure]

Ankle weights aren't usually my go to. Sometimes they put too much stress on the joints in certain movements. I prefer dumbbells or bands first.

[@bfl4202]

@@arthritisadventure Thank you Alyssa. I was about to purchase a pair but wanted to hear from you first. Will use your recommendation..thank you so very much You are the best.

[@UsterKoolageArt]

With a 40 year old hip replacement due to a crushed femur, and a few breaks in pelvis and vertebrae, lumbars, it's so hard to do the 2nd and 3rd exercises. It is so stiff. I do stretching as much as possible but I still can't get that leg to loosen at hip joint. That replacement just won't open enough. Any thoughts?

[@swapnasinha7508]

I can't even sit on the floor to do yoga. Some years ago I could. Please show how to sit on the floor and how to get up from there?

[@ChristineBaltzell]

I had a knee replace on left knee and can't hardly bend it when I am walking I am walking stiff I need too know what too do

[@chrisballo]

I broke my femur bone two years January 9 2022. I still get swelling in my knee . It says that swing should be going away within a year or so. I had physical therapy but still I can feel it swelling in my knee. There’s a rubber band around it

[@bluejay3945]

U need to complete the progression to show hinging at the back to actually put the shoes or sock on

[@valowen965]

I did a lot of working out, especially aerobics, strength training. Had a set back, now it arthritis hands an feet with deformity in my hands a feet I am 63. And want my physical ability stronger How can get my strength back. No one seem to know. With a lots of medicine. Vana

[@swapnasinha7508]

Yes, I can't cut my toe nails or apply nail polish on my toe nails or wear shoes and socks.

[@krublee]

thank you!!!! kathy. Alaska

[@arthritisadventure]

Glad you liked it!

[@adventureswithdt306]

Do you work with patients one on one? If so, where are you located and how can I make an appointment?

[@arthritisadventure]

Hi, I do not work with patients one on one. I have my membership Adventurers for Life for people to join. Thanks!

[@lesleymacdonald-m3532]

I still find the videos are imformative

[@arthritisadventure]

Great!

[@edwinallan2071]

What if you are overweight? Hard to put on socks and shoes. I've had to use slip on shoes

[@BrittanyWhitwell]

i need to see this🤕

[@NR-nf1il]

I am going to try these. I can actually get my shoes on without having to lift my leg but I want to be able to lift my leg.

[@arthritisadventure]

Best of luck!

[@ims3146]

You should have also shown #2 in the chair as well...

[@sox7784]

👍👍👍

[@amalkhalil7985]

❤❤❤❤❤

[@arthritisadventure]

Thanks for watching!

[@wendyrodriguez5375]

❤👏🏽👏🏽

[@tracyboyd4867]

😊

[@arthritisadventure]

Glad you like it!

[@samkitty5894]

Did anyone have successful hip or spine surgery? Judging by the comments everyone who had them is suffering.

[@utahboxergirl11]

I know this Probably sounds weird but I think I used to work with your mom. It was at the University. I don't want to post names in this public forum but let's just say it's kind of like your name but shorter

[@shashijain2986]

Please make video in Hindi

[@lorah3005]

choose: subtitles > automatic translation > Hindi.

[@LinnxyGT]

Everytime i get a new nike shoe its a pain to get in

[@rridafitness2340]

🔥💪🏽💪🔥🏆🏅🌿👍🏽🌹👍

[@LinnxyGT]

*Im not 80 years old*