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Open

Mon – Fri: 9:00 am – 6:00 pm
Sat: 9:00 am – 4:00 pm
Sun: 10:00 am – 4:00 pm

Book Appointment

Sign Up for an Appointment

Our simple to use, online booking process makes it easy to book an appointment with a chiropodist for any of our services. No referral needed!
Book Appointment

Sign Up for an Appointment

Our simple to use, online booking process makes it easy to book an appointment with a chiropodist for any of our services. No referral needed!

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5 Simple Exercises for Bunions

A bunion (also known as hallux valgus) is a deformity of the big toe where the 1st metatarsal phalangeal joint is misaligned. With this deformity, the muscles surrounding the big toe are at an imbalance. In particular, the muscle that pulls the big toe towards the lesser toes is at a mechanical advantage, pulling the big toe closer to the one beside it. This is muscle is called the Adductor Hallucis. To counteract this muscle, we have to strengthen the opposing muscle: the Abductor Hallucis.

The following exercises and stretches focus on the smaller muscles of the foot, which is essential in managing bunions and the pain associated with them.

Toe curls and spreads

Curling toes down and spreading toes upwards

Do this exercise sitting with your foot several inches off the floor. Curl the toes down as if you want to grab something with the toes. Hold that position for 10 seconds and release. Then bring your heel to the ground, lift your foot slightly and spread your toes as far apart as possible. Hold that position for 30 seconds. Do this 5 times on each foot.

Towel grip and pull

 

Place a towel on the ground and put your foot on top of the towel. Then use your toes to scrunch the towel towards you. Do this for 1-2 minutes on each foot.

Toe stretches

Hand gently pushing toes downward

Use your fingers to press your big toe down and hold that stretch for 30 seconds. Then position your toe in the opposite direction and use your fingers to help reach the end range of motion. Hold this stretch for 30 seconds. Do this 5 times on each foot.

Toe resistance exercises

Use your fingers or your other big toe to create resistance so that the small muscles within the foot are isolated and activated. Place your finger on top of the big toe and while applying a small amount of pressure downwards, move your toe in the opposite direction. Hold this for 10 seconds. Then bring your finger under the toe and apply a bit of pressure pushing the toe upwards. While doing this, push your toe downwards and hold for 10 seconds. Finally, bring your finger to the side of your big toe pushing it towards the second toe. While applying this pressure, move your big toe away from the lesser toes. Hold this for 10 seconds. Do this entire exercise 5 times on each foot.

Toe circles

Do this sitting on a chair. Bring your foot on the knee and use your hand to grip your big toe and run it through circular motions. This keeps the joint mobile.

At first, these exercises may seem unnatural and difficult to do, but with time and consistency, you will get the hang of it!

For more information on bunions, click here!

For more inquiries and hopes to speak to a Licensed Chiropodist, book an appointment at Feet First Clinic.

We are open six days a week!

Here’s to Many More Years of Foot Care!

At Feet First Clinic, we’re always excited to welcome new clients! After a successful 12 years of treating our amazing patients, we’re ready to continue offering only the best foot care services and products. Give us a call to ask our friendly staff any questions you may have! Our Toronto foot specialists are ready to help!

Call us at 416-769-3338 or Book Your Assessment Today!

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Emily

Administrative Assistant

Emily is the newest addition to the Feet First family. She assists with the clinic’s accounting and finances, as well as all the behind-the-scenes work that keeps the clinic running smoothly. In addition to her accounting smarts, she brings sunshine and positivity to everyone at Feet First Clinic.

Erica Halpern

Marketing and Administrative Assistant (She/Her)

Part of our administrative support staff, Erica also works behind the scenes writing and editing content for our website and blog. She loves researching and writing educational content to help patients and anyone dealing with pain. When she’s not busy in the clinic, you’ll find her at her local gym, exploring underground music, hiking with friends, or cheering on her favourite sports teams (Go Jays!). She also loves huskies!

Sophie Rudahigan

Clinic Administrator (She/Her)
Sophie prides herself on providing top-tier customer service. She is here to ensure a smooth visit for all clients. In addition to overseeing the clinic’s administration and day-to-day operations, she maintains the cosmetic appearance of the store. She is the magic behind our elaborate display case designs and also ensures the clinic is stocked with stylish (but still orthopedic!) footwear options for all ages.

Bianca Carter

CEO (She/Her)

Day in and out, Bianca works hard to ensure Feet First Clinic runs smoothly. Customer service is at the top of her list and she treats every customer like family. Bianca has a passion for fitness and is dedicated to helping people take care of their feet and body. There is no problem that she can’t solve and she believes that where there is a will, there’s a way.

Carolina Charles

Patient Relation Coordinator (She/Her)

If you’ve been to the clinic before, chances are you had the pleasure of meeting Carolina! Carolina’s daily goal is going above and beyond to make sure patients are always completely satisfied. Having worked in the podiatry industry for 22 years, Carolina brings a wealth of knowledge pertaining to client service, insurance policies, and procedures.​ She steers the ship to make sure everything runs smoothly on the daily. Carolina is known for spicing up every outfit with her signature costume jewellery.