|  | Conditions Treatments | Medical Conditions

Calf Stretching Exercises to Avoid Bunions

A bunion is a bump that occurs at the base of the big toe, brought on by conditions which force the big toe into contact with the other toes, resulting in the condition from the friction generated thereby. According to the Mayo Clinic, the primary risk factors for bunions include wearing snug shoes, preexisting arthritis and genetic abnormalities in the structure of the foot. Another cause of bunions is excess pronation (outward rotation) of the big toe caused by overly tight calf muscles. If this is the root cause behind your bunions, simple stretches might be the answer.

  1. Wall Stretch

    • One of the most basic calf stretches you can perform to reduce the likelihood of developing bunions is the wall stretch. To perform the wall stretch, stand facing a wall with your hands placed on it at around shoulder height. Both feet should be directly facing the wall as well, with one foot in front of your hips and the other around 18 to 24 inches behind. Lean forward slightly, pushing into the wall. You should feel a slight stretch in the calf muscles of your back leg. Hold for 20 to 30 seconds, then switch your stance and repeat with the other leg.

    Stair Stretch

    • Another simple calf stretch can be performed anywhere there is a staircase or any other similar type of structure (such as a low-sitting table). Stand on the stair with just your toes, allowing your heels to hang off freely. Flex upwards at the ankle, trying to pull your toes to the ceiling, accentuating the stretch. Hold here for 20 to 30 seconds, repeating two or three times to further increase your range of motion.

    Active Stretch

    • A final stretch you can perform to stretch your calves is the active stretch. Perform this only after you have limbered up with the other two stretches. Sit on the ground, lean forward, and grab your foot with both hands around the toes and ball of the foot. Pull backwards gently, stretching out both the calf and the ankle. Hold the stretch for 10 to 15 seconds, repeating several times on both sides to ensure you have fully worked out the muscle.

Medical Conditions - Related Articles