Bunions can be painful and uncomfortable for many men and women and are one of the most common conditions we see in the clinic every day! 
People often worry that their feet are starting to look like their mother’s or father’s feet!
A bony bump that forms at the base of the big toe joint is often called a Bunion or (hallux valgus). It can occur when the big toe pushes in towards the center of the foot and against the adjacent toe, forcing the big toe’s joint to get bigger and protrude outward.
This results in a prominent bump on the side of the foot, which may cause pain, swelling, redness, and difficulty wearing particular shoes. There are many ways to prevent the development and slow the progression of a bunion. Today, we will be looking at management via exercise and foot strengthening.
While surgery, bracing, or medical intervention may be necessary in severe cases, there are a number of exercises and lifestyle and footwear changes you can implement to help reduce bunion discomfort and even prevent it from worsening. Exercise is an excellent option for the holistic management of bunions, offering numerous benefits beyond just pain relief.
Exercise can target the muscles, tendons, and ligaments in the feet. Specific and tailored exercises can help improve flexibility, strength, and overall foot function. They promote better alignment of the toes, reducing the pressure exerted on the bunion joint.
Here are some of our simple favourite exercises for helping with building foot strength and assisting in managing your Bunions that you can implement today!
Toe Stretching Exercises For Bunions & Foot Health
These exercises help maintain flexibility in the toes and can help relieve pressure on the bunion.
- Toe Flex: Sit or stand, then flex your toes gently upward toward the ceiling, hold for a few seconds, and release. Repeat 10-15 times.
- Toe Pulls: Using your hands, gently pull your big toe away from the others, holding for a few seconds, then release. Repeat several times.
Foot Strengthening Exercises For Bunions & Foot Health
Strengthening the muscles in your feet can provide better support to the affected area and may reduce pain.
- Toe Grips: Place a small towel on the floor and try to scrunch it up using only your toes. Repeat several times.
- Foot Doming: Create a dome with your foot by flexing your toes towards your heel while keeping your heel on the floor. Repeat.
- Marble Pickup: Place marbles on the floor, use your toes to pick them up, and place them in a container.
- Calf Raises: Stand with your feet hip-width apart and slowly lift your heels off the ground, rising onto your toes. Hold for a few seconds, then lower back down. Repeat 10-15 times.
- Toe Abduction (with Exercise Band): Take a small exercise band and wrap it around the outer edge of each big toe. Keep your heels planted and pivot your feet outwards. Try using your big toes to stretch the band out. Keep the tension for 5 seconds, then release. Repeat 10-12 times.
Foot Flexibility Exercises For Bunions & Foot Health
Improving the flexibility of your feet can help reduce strain on the bunion.
- Foot Roll: Sit on a chair and place a tennis ball or frozen water bottle under your foot. Roll the ball or bottle back and forth from heel to toe, applying gentle pressure. Repeat for a few minutes on each foot.
- Ankle Alphabet: Sit or lie down with your legs extended. Pretend your big toe is a pen and “write” the alphabet in the air with your big toe. This exercise helps improve ankle flexibility.
These are a great start to assist in the holistic management of bunions and overall foot health. Remember, when performing any of the exercises above, always listen to your body – only do as many reps, sets, or holds for as long as you can, and slowly, gradually, and safely increase. Our Inertia Health Group Podiatrists are always willing to assist if you are after something more tailored! Call Today on 08 8359 2022 or Book Online!
