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Bunions Exercise Guide

Bunions Exercise Guide

Bunions can be a real pain. Not only do they cause a lot of discomfort, but they also interrupt day-to-day functions and interfere with the activities you enjoy. Fortunately, there are exercises that can help ease your symptoms and prevent future bunions forming. Whether you’re experiencing pain from a bunion or you’re eager to stop one appearing, performing regular exercises designed for both treatment and prevention can help keep your feet healthy. View our at home exercises below:


Toe Flexes
This works on your toe joints by flexing the muscles under your feet. Sit on a surface with your feet about 6 inches away from the floor. Point and curl your toes slowly. Do this for 20 reps for 2 to 3 sets.

Toe stretches
While sitting, place your foot on the floor. With your heel fixed to the ground, lift and spread your toes. Repeat this exercise 10 to 20 times on each foot.

Toe circles
While sitting on a chair, lean over and grasp your big toe. Begin circling the toe clockwise, 20 times. Stop and reverse the direction for another 20 circles. Complete 2 to 3 sets on each toe.

Ball rolls
Place a tennis or palm sized ball on the floor and put your foot on top. Roll your foot back and forth over the ball. Repeat this motion for 3 to 5 minutes on each foot, even if you have a bunion only on one foot.

Figure eight rotation
This exercise is like the toe circles, but you’ll move your toe in a figure eight motion rather than a circle. This helps with flexibility and range of motion. Repeat 10 times on each toe for 2 to 3 sets.

Heel raises
While sitting, place your foot flat on the floor. Lift your heel and put most of the weight toward the outside of the ball of your foot. Hold for 5 seconds and return to the floor. Repeat 10 times on each foot.

If you can’t fit these movements into your daily routine, try doing them every other day. You can alternate which exercises you do on a given day but be sure to do each one for the recommended repetitions or until your foot becomes tired. Also, always do all exercises with both feet, even if you only have a bunion on one. Otherwise, you may create further imbalances that could affect your hips, your feet, and your spinal alignment. Another great activity if you are lucky enough to have access to it is a barefoot walk on the beach. Just be wary of shells and other painful hazards first!

There are other at home steps you can take to prevent and ease bunion symptoms:
Foot Massage
Massage is a great way to promote healing and relaxation in the body. The feet and toes are no different. Massage improves circulation, decreases stiffness, and ultimately can reduce the amount of pain you may be experiencing.


Anti-inflammatory pain relief
The first thought for many people involves the use of an over-the-counter anti-inflammatory drug such as ibuprofen which also aids in pain management. • Correct footwear Choosing shoes that fit correctly will ease any pressure or tension on the feet. Shoes that fit properly, are wide in the toe area and have a low heel will allow your feet to relax inside the shoe without getting constrained. A bunion is most likely to develop when susceptible feet are repeatedly squeezed into narrow, pointed-toe footwear.

Shoe inserts
 Some doctors will recommend padded shoe inserts that can help distribute pressure as you walk. This may prevent your bunion from getting worse.

At the end of a long day, treat your feet to a warm water soak with Epsom salt. This can help reduce inflammation and pain.