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Foot Exercises for Bunions

A bunion is a bump on the outside bone of the big toe. The bump is actually bone sticking out. This occurs because the structure of the foot has changed and has caused the big toe to shift toward the second toe, causing a protruding bone on the outside. Bunions are thought to be hereditary. But, the foot environment also plays a role in causing bunions. Shoes can encourage bunions if they have a narrow toe box that crowds the toes. Women are more prone to developing bunions than men.

  1. Toe Excercises

    • Bunions can be painful and make it difficult to walk. Some foot exercises that you can do to help alleviate bunion discomfort are to put your thumb on the bunion of the big toe, and with the remaining fingers pull the big toe away from the second toe while pushing the bunion bump in with the thumb, hold for 15 seconds. Additionally if you hold your big toe and move it clockwise and counter clockwise it can help to limber the toe and reduce arthritis. Another exercise is to put a wide elastic band around both your big toes and pull your toes away from each other, hold the position for 5 seconds. Try using your toes to pick up a towel; this will help stretch the toe muscles. You can also stretch the toe muscles by lifting different objects such as marbles, pencils, keys, paper, or sticks off the floor with your toes.

    Pain Reducers

    • Bunions can be very agonizing. Ways to help reduce the pain are to ice the bunion a few times a day to reduce inflammation. Another pain reliever is ibuprofen, which helps to alleviate soreness, but any nonsteroid anti-inflammatory drug will do. Wearing shoes that crowd the feet and don't have adequate traction can lead to bunions. Stay away from pointed toe shoes, high heels, and nylons that crowd the toes. Instead, choose a shoe with a wide toe box which gives the toes lots of room. Try to avoid standing for a long duration of time since this may aggravate bunions. To take care of the inflammation of the fluid filled sac at the joint, which occasionally occurs in bunion sufferers, an injection of corticosteroids is inserted into the bunion. Bunion pads placed over the bony bump and orthodontic devices can also help to ease the pain associated with bunions.

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