Having bunions doesn’t mean you have to lead a sedentary life. There are several strategies to help manage the discomfort and slow the progression of those bony bumps at the base of the big toe.
Bunions can be inherited, but they also develop from poor walking mechanics and weak muscles, combined with ill-fitting footwear. When the big toe is forced to push against the second toe, it can cause the joint at the base of the big toe to stick out. It may become swollen and painful as it rubs against shoes while enduring the force of forward motion.
Ensure you are wearing comfortable footwear. Shoes with a narrow toe area, and higher heels that force your foot down into a narrow toe area, are not ideal choices. Your shoes, including footwear for exercising, should allow some room between the tip of your longest toe to the top of the shoe. And the shoe’s forefoot should be wide enough for you to spread your toes. Visit a physical therapist for more tips on the right fit for your needs. They can also assist with bunion exercises.
Gentle stretching and strengthening exercises can alleviate bunion discomfort by enhancing the flexibility and strength of your feet. Here are a few simple exercises (and more can be found on the internet) that you can do two to four times weekly:
Toe Circles: Sitting comfortably, grip your big toe and circle it clockwise 10 to 20 times, then reverse direction for another 10 to 20 circles. Do 2 to 3 sets for each toe.
Ball Roll: Roll a tennis ball or other small ball under your foot as a massage. This reduces pain and improves blood flow. Do for 3-5 minutes on each foot.
Towel Curls: Seated in a chair, place a small towel or facecloth on the floor under your feet. Use your toes to grip the towel and pull it towards you. Use only the toes to “scrunch” the towel. You can repeat this movement for 3 to 5 minutes.
NOTE: It’s wise to have more direction from a physical therapist or podiatrist for the above exercises. Also, if you have bunion surgery, it’s essential to follow your doctor’s instructions for rehabilitation stretches and exercises recommended for your recovery (not all bunion surgeries are the same).
Lifestyle changes can also reduce pressure on your feet and may slow the bunions progression:
Take frequent breaks to rest and elevate your feet. Remove your shoes, if it’s possible.
Apply an ice pack for about five minutes whenever you can throughout the day to help reduce swelling and relieve any discomfort.
Maintain a healthy weight, as extra weight will place extra pressure on the feet.
Use bunion pads or soft inserts between the toes to provide cushioning for temporary pain reduction.
Orthotics, or padded shoe inserts, may help distribute pressure evenly across the foot, thereby relieving the pressure on the bunion.
Foot taping or wearing a bunion split can provide temporary pain relief and possibly slow the progression of the bunion. However, research shows taping or splinting is not effective at realigning the big toe or eliminating the bunion. If you choose to use a bunion splint, avoid overtightening it. This can add to the discomfort and possibly make the deformity worse.
Despite having bunions, it’s important to embrace an active lifestyle. If running and walking are uncomfortable, there are many low impact activities you can still enjoy: swimming, yoga, or cycling put less stress on your feet.
Monitor your feet carefully for any signs of increased pain, redness or swelling. If self-care strategies aren’t giving relief, especially if the bunion seems to be getting worse, consult a podiatrist or orthopedic specialist. In some cases, surgery may be the best option to correct the deformity and relieve pain.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.