Exercises | Benefits | Prevention
A bunion, also called hallux valgus, is a bony bump that forms at the base of your big toe, causing it to point inwards towards the other toes. Bunions are a very common feet problem affecting lots of people. 26% of people between 18 and 65 suffer from bunions while for those above 65 years, 36% are affected.
Bunions are known to be hereditary, but other factors such as wearing constrictive shoes and lack of proper feet or toe exercises contribute to bunions. Bunions can lead to other problems such as calluses because as you walk, bunions carry the exerted pressure instead of the ball near your big toe.
This causes your bunions to become very painful as you put pressure on them. It can also lead to the development of calluses. Bunions cause a lot of discomfort and pain, which can be relieved either using medication, surgery or through exercises.
We’ll focus on simple exercises that you can carry out at home to relieve your bunions and prevent them from developing further.
Here are 14 Simple Yet Effective Exercises for Bunions
1. Toe Stretches
Toe stretches involve stretching muscles in the arch and heel of your foot. Be seated upright on a chair with your feet on the floor. Place one foot on the thigh of the other leg. Hold your toes with one hand and keeping your foot steady with the other hand. Stretch the toes towards your ankle, pulling them as much as possible but ensuring you are comfortable.
You should feel your muscles in the arch and heel stretch. This exercise keeps the muscles under your toes strong and also prevents plantar fasciitis.
2. Stretch Your Big Toe
Stretch your big toe by holding it with one hand and keep your foot steady with the other. Pull your toe so that you align it properly as it should be and hold that position for 10 seconds. Stretch the toe in all directions severally; up, down and to the sides. Repeat three times and switch to the other foot.
3. Toe Spreads
Toe spreads are great exercises for increasing mobility and control of your toe muscles and joints. Sit upright on a chair, with your feet resting on the floor for starters. Spread all your toes apart as much as they can go without any strain and hold that position for about 5 seconds. Do 10 repetitions.
Put a rubber band around your toes to increase resistance. This exercise can be performed on both feet at the same time or alternate between feet, whichever is comfortable for you.
4. Toe Circles
Start by sitting on a chair with your feet on the ground. Bend forward so you can reach your toes and with one hand holding your big toe and the other your foot to ensure it is steady. Rotate the big toe in circles clockwise going for about 20 repetitions clockwise and another 20 anticlockwise.
Switch to the other toe. These are great for increasing mobility and flexibility at the bunions.
Want a Way to Track If These Are Working?
The Bunion Relief Toolkit includes a printable tracker to log which exercises you try
and how your pain responds — plus 13 more non-surgical methods like footwear fixes,
orthotics, and home remedies to pair with your routine.
5. Figure 8 Rotations
Start in the same position as if you were doing toe circles. Instead of moving your toe in a circular motion, move it in a figure 8 kind of motion. Push the toe down and then up while moving it from left to right and then without stopping move it down and then up while moving from right to left to the starting position.
Repeat that motion 15 times on one toe and switch to the other. This is great for flexibility and stronger toe muscles. It also keeps your joints in line.
