Bunions occur when the tissue at the base of your big toe becomes swollen, forming a large bump on the side of your foot. Bunions can cause intense foot pain and may eventually lead to arthritis. Fortunately, the majority of bunions can be managed without surgery.
Special foot exercises will not get rid of the bunion because the bunion is a biomechanical deformity, but they can relieve symptoms and increase flexibility.
The Benefits of Foot Exercises for Bunions
Non-surgical strategies, such as physical therapy exercises, can help to slow the progression of your bunion.
Foot exercises and toe stretches for bunions can help keep the joint between your big toe and the rest of your foot mobile, maintaining flexibility and strengthening the muscles that control your big toe.
Here are exercises that may benefit people with bunions:
Toe stretches. Stretching out your toes can help keep them limber and offset foot pain. To stretch your toes, point your toes straight ahead for 5 seconds and then curl them under for 5 seconds. Repeat these stretches 10 times. These exercises can be especially beneficial if you also have hammertoes, or chronically bent toes, in addition to a bunion.
Stretching your big toe. Using your fingers to gently pull your big toe over into proper alignment can be helpful as well, says Khan. Hold your toe in position for 10 seconds and repeat three to four times.
Resistance exercises.
Ball roll. To massage the bottom of your foot, sit down, place a golf ball on the floor under your foot, and roll it around under your foot for two minutes. This can help relieve foot strain and cramping.
Towel curls. You can strengthen your toes by spreading out a small towel on the floor, curling your toes around it, and pulling it toward you. Repeat five times. Gripping objects with your toes like this can help keep your foot flexible.
Picking up marbles. Another gripping exercise you can perform to keep your foot flexible is picking up marbles with your toes. Do this by placing 20 marbles on the floor in front of you and use your foot to pick the marbles up one by one and place them in a bowl.
Walking along the beach. Whenever possible, spend time walking on sand. This can give you a gentle foot massage and also help strengthen your toes.
You Might Also Enjoy...
Podiatrist Recommended Plantar Fasciitis is surprisingly common in patients of all ages, foot types, body weights and occupations. The plantar fascia is a strong piece of soft tissue that is made up of three connected bands (medial, central and lateral...
Over the past few years there has been a trend in the running world toward minimalistic shoes. A minimalistic shoe is defined as a shoe that allows the foot to function as close to its natural state as possible. They are generally manufactured with less...
Having flat feet means having a feet that don’t have a proper arch. Flat feet are a common problem that affects pediatric, adult, and geriatric patients alike. There are three different types of flat foot: Flexible Flat Foot. This is the most common...
Bunion Basics A bunion is a painful bump near the big toe. Wearing tight-fitting, high-heeled shoes does not cause bunions, but it sure can aggravate them. Learn more. If you notice a bump not far from your big toe that is red and throbbing, you’ve...
Smoking doesn’t just harm your lungs and your heart. It is also a major risk factor for a condition that harms millions of Americans’ feet. You’ve likely read how smoking can cause lung cancer and heart disease. Now it’s time to read about what smoking...
What Causes Ingrown Toenails? Toenails that curve over and dig into the skin of your toe are called ingrown toenails. They can cause significant pain, but are generally not serious if taken care of. If you don’t take good care of your feet though, an...
