10 Bunion Exercises To Prevent Foot Pain

Bunions are causing you a lot of agony on your foot muscles.

Your days of wearing tight shoes and standing for lengthy periods of time have come to an end.

And now you're looking for a way out to avoid foot pain.

You've been seeking for solutions to relieve bunion discomfort or toe pain on the internet.

We're guessing you came here as a result of your search. You're in luck, too.

We have the solutions you've been looking for.

We'll go over all you need to know about bunion formation, causes and symptoms, as well as therapies that can help you get the relief you need.

10 Bunion Exercises To Prevent Foot Pain
10 Bunion Exercises To Prevent Foot Pain

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Is it possible to exercise your way out of bunions?

Bunions and the Benefits of Foot Exercises

Foot exercises and toe stretches for bunions can help keep the joint between your big toe and the rest of your foot fluid.

As well as maintain flexibility and strengthen the muscles that govern your big toe.

What Are Bunions and What Causes Them?

Bunions are bony lumps that develop at the base of your big toe's joint.

It takes years for them to develop and may result to a long term foot problem.

Bunions form when the bones at the front of your foot shift, causing the tip of your big toe to be pulled toward your smaller toes, causing the joint at the base of your big toe to protrude.

Bunions are known as hallux valgus in Latin.

Hallux refers to the big toe.

Valgus refers to a body part that is rotated away from the body's midline.

Bunionettes, which are smaller bunions, can form on the joint of your little toe.

Bunions are frequently accompanied by calluses and rough skin.

Bunions: What Causes Them?

According to Harvard Medical School, bunions are typically caused by your foot being repeatedly pushed into narrow, tight, (uncomfortable) shoes.

However, this is not always the underlying cause.

Bunions may even run in your family.

Yes, they have something to do with genetics sort of.

What exactly do we mean?

Your foot form is inherited, and if you have low arches, flat feet, or loose joints, you're more prone to get bunions.

Additionally, bunions affect 35 percent of women over the age of 35.

Bunions are more common in women than in men for a variety of reasons, including:

Women who wear high heels on a regular basis are more likely to acquire bunions.

Pregnancy – Hormonal changes cause ligaments in the foot to loosen, increasing the risk of bunions and other foot disorders.

Due to repetitive stress on the feet, ballet dancers, instructors, nurses, and anyone who stands for lengthy periods of time are more likely to acquire bunions.

Bunions can also be caused by:

  • Rheumatoid arthritis, for example, is a kind of arthritis.
  • Polio and Charcot-Marie-Tooth disease are examples of diseases that impact your nerves and joints.
  • Sprains, fractures, and nerve damage to the feet
  • Deformities that are present at birth

Symptoms of a Bunion

The symptoms usually appear on the side of the bunion.

When wearing tight-fitting shoes or standing for long periods of time, symptoms are usually aggravated.

The following are some of the most prevalent bunion symptoms:

  • Swelling
  • Deformity
  • Tenderness
  • Stiffness
  • Soreness or pain
  • Redness and inflammation
  • A sweltering sensation
  • Numbness is a possibility.

The damaged area may become gleaming and warm to the touch over time.

Bunions are progressive, which means they will never go away and will usually worsen with time.

Although bunions cannot be reversed, there are therapy options for alleviating bunion discomfort.

Bunion Treatment

You don't have to live in discomfort if you have bunions.

Depending on the severity of your bunion pain, there are a variety of surgical and non-surgical treatment options available.

Surgical And Non-Surgical Bunion Treatments

Changing your shoes – Bunion discomfort can be relieved by wearing loose shoes with a wide toe box and supportive bottoms.

Anti-inflammatory medications such as ibuprofen, Motrin, or naproxen can help to lessen bunions' inflammation and pain.

Closed – toe shoes can put a lot of strain on bunions, therefore bunion shields or other shoe inserts can assist.

Physical treatment for the bunion can assist to reduce pain, extend the toe, and enhance function.

Splints – if your bunion is still growing, your doctor or physical therapist may recommend wearing a splint to keep the toe in place while stretching the soft tissues.

Injections of corticosteroids — an irritated bursa at the toe joint can sometimes create a bunion. Injections can be used to treat an inflamed bursa around a joint.

Bunion Surgical Treatment

Unfortunately, surgery is the only technique to truly modify the form of a bunion.

Bunion surgery has three common purposes – it is not a cosmetic procedure:

  • The metatarsophalangeal (MTP) joint at the base of your big toe has to be realigned.
  • Bunion discomfort should be relieved.
  • Deformities of the bones that make up the affected toe are corrected.

A doctor may conduct a variety of operations depending on the severity of the bunion, including:

Osteotomy – a treatment in which the doctor makes microscopic cuts in the toe's bones to realign the joint.

Arthrodesis – arthrodesis is usually reserved for individuals with severe bunions or arthritis, as well as those who have had previous bunion procedures that have failed.

Resection Arthroplasty – the surgeon will remove the damaged piece of the joint and increase the space between the toe bones in this treatment.

This operation isn't recommended unless absolutely required because it can impact the big toe's “push off power.”

Will Physical Therapy Help With Bunion Exercises?

Do you require physical therapy following bunion surgery and are unsure if it will be beneficial?

Or have you been putting off surgery because you want to see if physical therapy can help alleviate the symptoms of your bunions?

In either case, you've come to the right place: bunion physical therapy can help with post-surgery recovery as well as managing symptoms.

Physical Therapy After Bunion Surgery

Your orthopaedic surgeon doctor will most likely recommend post-operative physical therapy to help you regain range of motion and strength in your feet.

You'll probably need to wear a protective boot or shoe for at least four weeks after bunion surgery. During bunion surgery recovery, you'll need to maintain pressure off your foot for four weeks.

During this time, physical therapy teaches patients how to use crutches, a cane, or a walker.

Management Of Bunion Symptoms With Physical Therapy

A physical therapist can also teach you how to deal with the pain produced by bunions. They could show you how to use:

  • Foot elevation on a regular basis
  • Using an ice pack or a heating pad
  • Self-massage

What is the best way to apply therapeutic compression tape?

Balance exercises

During bunion physical therapy, your practitioner will teach you exercises that will help you recover from surgery and pain relief.

What is the purpose of bunion physical therapy?

Massages and manual therapy or so called foot care that help adjust your toe and ankle to improve its position and range of motion are examples of hands-on therapy.

Balance exercises.

Exercise that is specific to your situation.

Management of Symptoms

Physical activity training.

As needed, instruction on how to use orthotics and other assistive devices.

You will build an exercise and rehabilitation plan for your specific needs in collaboration with your physical therapist.

Foot Exercises for a Bunion

Physical therapy exercises for bunions can be used as a prophylactic approach as well as for rehabilitation following surgery.

Bunions can be prevented by performing particular activities on a regular basis such as toe stretches, as well as treated if they have already formed.

These are some of the bunion stretches and exercises for the affected foot:

1. Curls and toe points

Curls and toe points

By flexing the muscles under your feet, this works on your toe joints.

  • Sit on anything with your feet about 6 inches above the ground.
  • Slowly point and curl your toes.

2. Spread-out toes

Spread-out toes
  • Place your foot on the floor while sitting.
  • Lift and spread your toes while keeping your heel on the ground.
  • On each foot, repeat this exercise 10 to 20 times.

3. Circles on the toes

Circles on the toes

This helps to relieve stiffness by mobilizing the joints in your toe.

  • Lean over and grab your big toe while sitting in a chair.
  • Begin by rotating the toe 20 times clockwise.
  • Stop and make another 20 circles in the opposite way.
  • Perform 2–3 sets on each toe.

4. Exercise band-assisted toe abduction

Exercise band-assisted toe abduction
  • Wrap an exercise band around your big toes on both sides.
  • Pull both big toes away from the other toes using a small workout band while keeping it taut.
  • Hold for 5 seconds until fully extended, then release and repeat for 20 reps.

5. Rolling the ball

Rolling the ball
  • Place your foot on top of a tennis or lacrosse ball on the floor.
  • Back and forth over the ball with your foot.
  • Even if the bunion is just on one foot, repeat this motion for 3 to 5 minutes on each foot.

6. Grab the towel and pull it tight.

Grab the towel and pull it tight.
  • On the floor, place a small towel or washcloth.
  • Take a seat and draw the towel towards you with your toes.
  • To scrunch the towel, only use your toes.
  • This action can be repeated for up to 5 minutes.

7. Pick up marbles

Pick up marbles
  • You'll need a bowl and 10 to 20 marbles for this activity.
  • Place the marbles on the ground and the bowl nearby.
  • Place your feet near to the ground and sit on a surface.
  • Pick up each marble with your toes and place it in a bowl.
  • Make sure your toe is wrapped around the marble.

8. Rotation in figure eight

Rotation in figure eight
  • This exercise is similar to the toe circle, except instead of moving your toe in a circle, you'll move it in a figure eight motion.
  • This aids range of motion and flexibility.
  • For 2 to 3 sets, repeat 10 times on each toe.

9. Walking on the beach barefoot

Walking on the beach barefoot

Depending on where you are, you can do this workout.

  • If you live near a beach, consider walking barefoot in the sand for this exercise.
  • It will give you the sensation of a foot massage while also strengthening the muscles in your feet and toes.

10. Raise your heels

Raise your heels
  • Lay your foot flat on the ground while sitting.
  • Raise your heel and shift your weight to the outside of the ball of foot.
  • Return to the floor after 5 seconds of holding.
  • On each foot, repeat 10 times.

Exercise Commonly Performed After Bunion Surgery

Following bunion surgery, a Doctor of Physical Therapy may recommend a series of exercises and stretches that you gradually incorporate into your everyday routine in order to rebuild strength and range of motion in the affected area.

The following are some examples of common stretches and exercises:

Basic foot manipulation stretches can assist you in regaining toe movement.

Foot “letters” or “ABCs”

You're supposed to think you're drawing letters with your foot throughout this stretch.

Not only does this strengthen your foot, but it also strengthens your ankle.

This is especially crucial following surgery.

Aerobic Workouts

Riding a bike and swimming (if your doctor has allowed it) are great ways to add small amounts of weight-bearing exercises into your daily routine to help develop your muscles without bothering your foot and ankle.

Frequently Asked Questions (FAQ)

Can you push a bunion back into place?

No. Bunions are a type of degenerative foot deformity that will only worsen over time. Orthotics and splints can help with foot placement, foot function, and pain relief, but they cannot reverse or prevent the development of a bunion.
Surgery is the only technique to permanently repair a bunion.

Is walking good for bunions?

Don't stop exercising because your bunions are bothering you.
Switch to hobbies that do not cause pain instead.
Swimming or bicycling are wonderful options since they reduce foot pressure.
While treating a bunion, walking can be used in place of jogging.

Does yoga make bunions worse?

According to some experts, poor foot form, such as overpronation, can increase bunion pain and potentially lead to bunions in yoga practitioners.
Make sure your feet are appropriately positioned when practicing yoga.