Foot Exercises for Bunions

When the tissue at the base of your big toe swells up, bunions occur, forming a large bump on the side of your foot. This foot condition can cause intense foot pain and eventually, it may lead to arthritis. There are ‘special foot exercises’ that can relieve the symptoms of bunions. Although these exercises will not get rid of the bunion, they can help increase the foot’s flexibility.

Benefits of Special Foot Exercises for Bunions

Non-surgical strategies, like physical therapy exercises, can help slow the progression of bunions. Foot exercises for bunions help keep the joint between the big toe and the rest of the foot mobile, strengthening the muscles that control the big toe and maintaining flexibility.

Here are some exercises that might benefit people with bunions:

Toe Stretches

Stretching out your toes help keep them limber and offset the pain. To do this, point your toes straight ahead for 5 seconds and curl them under for another 5 seconds. Repeat this for 10 times. This exercise can also be beneficial if you have hammertoes in addition to a bunion.

Toe Flexing and Contracting

This exercise is also recommended and to do this, you should press your toes against a hard surface such as a wall, to stretch and flex them. Hold the position for 10 seconds and repeat for three to four times. Next, flex your toes in the opposite direction, and hold that position for 10 seconds. Repeat again for three to four times.

Stretching the Big Toe

This exercise requires your fingers. Use your fingers to pull the big toe gently over into proper alignment. Hold the toe in this position for 10 seconds and repeat for three to four times.

Resistance Exercises

Resistance exercises are also great for the big toe. This can be done by wrapping a towel or belt around the big toe. Pull the big toe towards you while simultaneously pushing forward, against the towel or belt, with your big toe.

Towel Curls

You can also help strengthen your toes by spreading out a small towel on the floor. Curl your toes around it then pull it toward you – repeat this for five times. Gripping objects with your toes like this can definitely help keep your foot flexible.

Ball Roll

This can be done with the help of a golf ball. You will massage the bottom of your foot with the golf ball and this can be done sitting down. Roll the ball around under your foot for two minutes. This exercise helps relieve foot strain and cramping.

These exercises can be done ideally in the morning and at night. If you need help dealing with bunions, set up an appointment with Sheldon H. Nadal, DPM.