5 Simple Exercises for Bunions

Written by Bianca Charles on November 13, 2019

Last updated March 21, 2024

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

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

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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

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!

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About Author: Bianca Charles

With 15 years of dedicated experience in podiatry, Bianca Carter offers a wealth of knowledge and expertise at Feet First Clinic. Throughout her career, Bianca has worked closely with leading chiropodists, continually deepening her understanding of all aspects of foot care.

Learn more about Bianca Charles

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September 9, 2024

Natural Remedies for Foot Pain: Home Treatments That Work

Sometimes, your feet need a little extra TLC, especially after long days or if you’re struggling with a painful foot condition. While a visit to your local foot clinic is always a good idea, remembering some natural remedies for foot pain can be a lifesaver when you need relief at home. Exercises, Stretches and Yoga Foot pain relief exercises are excellent for addressing discomfort and promoting overall foot health. On top of being effective, they are a holistic, natural foot care remedy. The best stretches and exercises target the muscles, tendons, and ligaments in the feet, helping to improve flexibility, strengthen weak areas, and increase circulation. When you practice these at home, you are doing your part to manage common issues like plantar fasciitis, Achilles tendonitis, bunions, osteoarthritis, general muscle soreness, and much more. Additionally, they are cost-effective (no expensive gym equipment required!) and designed to accommodate people with disabilities (many feature modifications). Here are some resources (keep in mind you can often mix and match exercises): Exercises for top of the foot pain. Exercises for plantar fasciitis. Exercises for bunions. Exercises for arthritis part 1 and part 2. Exercises for diabetes. Incorporating yoga into your routine is another effective approach to soothing foot pain. Yoga poses that focus on stretching and strengthening the feet, such as the Downward Dog and Warrior, not only provide relief from current pain but also help prevent future issues by improving foot alignment and balance. Read about the best yoga exercises for your feet here. Foot Bath A long bath at the end of a hard day is one of life’s greatest gifts. But a targeted foot bath is also one of the best natural remedies for foot pain. One of the key natural ingredients to use in your bath is epsom salt (it’s nothing like the salt you use for cooking!). Research suggests it relieves muscle cramping, prevents blood clots, and boosts nerve function. Foot soaks for purchase at our Toronto foot clinic may also help. Gehwol Fusskraft Herbal Foot Bath has several ingredients to soothe tired achy muscles. Click here to inquire! Be sure to warm water in your foot bath, as opposed to hot water. Water that is too hot can dry out your skin and cause discomfort during the foot bath. Foot Massages and Essential Oils A DIY foot massage is one of the best foot pain management tips, and it’s a treatment you can do 100% from home. Using essential oils with your massage is a herbal remedy for foot pain you can try. Some studies show that a mix of geranium, lavender, bergamot, tea tree, and eucalyptus essential oils helped reduce pain in people with diabetic neuropathy. Side note: It’s a common misconception neuropathy only causes foot numbness; it can also lead to sharp pains in the feet. These oils may also help with other foot conditions! Use a carrier oil, preferably coconut oil, and mix it with the essential oils for the best results. Learn how to perform a foot massage here.

August 19, 2024

Foot Care for Seniors: Common Issues and Maintenance Strategies

Foot care for seniors is a vital aspect of maintaining overall health and mobility. As we age, our feet undergo changes that can lead to various problems, making it essential to prioritize foot health. This article will explore common foot problems in older adults and offer practical foot care tips for the elderly to help maintain mobility and prevent discomfort as much as possible. Understanding Aging Adults' Foot Health Aging adults' foot health often deteriorates due to factors such as reduced blood circulation, thinning skin, and the natural wear and tear on joints and muscles. These changes can lead to an increased risk of developing foot issues, which can severely impact mobility and quality of life. Common Foot Problems in Older Adults Several common foot problems in older adults can arise as a result of aging: Plantar Fasciitis Decades wearing the wrong shoes for your feet = feeling the damage and heel pain when you get older. Seniors are also vulnerable to plantar fasciitis if they have balance and mobility challenges, as these affect the natural gait pattern. In other words, as older adults struggle with movement, they might walk differently, which can put extra stress on their feet and lead to heel pain. Lastly, poor blood circulation means less ability to recover from “micro injuries,” which is essentially what plantar fasciitis is. Bunions Bothersome bunions affect seniors more than younger adults. The toes spread out more due to natural aging-related foot changes, placing pressure on the wrong areas. Bunions can also tend to form and worsen gradually over time, meaning seniors will feel their full effects. Dry Skin Skin aging doesn't just affect our face; it affects our feet too! As we age, the processes that help our feet stay moisturized, namely the production of natural oils and cell renewal, slow down. This leads to dry, flaky skin on the feet. Dry skin is on the feet is not just a cosmetic concern; it makes the feet more prone to developing many problems like itching, cracked heels, corns and calluses. Corns and Calluses Not only does our skin get dryer as we age, it also gets thinner. This makes the feet more prone to developing corns and calluses. Corns and calluses are caused by friction, and are two of the most common skin problems affecting seniors. When the skin thins, the skin forms calluses and corns more quickly in order to protect itself. This issue is compounded for older adults who have been wearing ill-fitting shoes for years Arthritis Osteoarthritis (also referred to as degenerative joint disease) is a form of arthritis typically associated with aging. It is caused by cumulative wear-and-tear on the joints. Over time, the protective lining around the joints wears down, resulting in excessive rubbing and grinding between joints. Foot Care Tips for the Elderly Foot care for seniors entails a proactive approach. Here are our top tips for maintaining foot health as you age: Regular Foot Inspections and Hygiene Our number-one foot care tip for older adults is to get regular medical pedicures with a chiropodist. This is especially helpful for seniors who have difficulty bending or trimming their own toenails. A licensed Toronto chiropodist can properly trim and file your toenails, remove corns and calluses, and address any other common foot problems in older adults. A foot specialist will also inspect and keep an your feet for any signs of redness, swelling, cuts, or sores that could indicate a worsening skin issue. Our Toronto chiropodists will also provide expert foot care advice for your at-home maintenance. At-Home Foot Care: Moisturizing, Hygiene and Inspections Foot care for seniors should involve moisturizing daily with a foot cream in order to keep the skin on the feet strong and firm. This will also help reduce callus and corn buildup. At-home foot care for seniors also involves practicing good hygiene, including washing feet daily and keeping your toenails trimmed. This is essential to prevent infections and other complications. Proper Footwear and Medical Devices Footwear plays a significant role in senior foot care. Shoes should provide adequate support, have a wide toe box to prevent crowding, and offer cushioning for shock absorption. Orthotic inserts can also be beneficial for those with specific foot conditions or discomfort, especially plantar fasciitis. There are also products like silicone toe separators, bunion aligners, and bunion splints worth trying. Maintaining Foot Mobility and Stability Regular exercise and fall prevention strategies can keep the muscles and joints in the feet strong and flexible. Simple exercises like toe stretches, ankle circles, and calf raises can improve circulation and maintain range of motion. A targeted approach is ideal, and you can memorize foot exercises and stretches designed for your condition or age, such as routines for bunions, arthritis part one and two, plantar fasciitis, and women over 65. Many of these exercises help with more than one condition!

August 12, 2024

Managing Bunions: Treatment Options and Lifestyle Tips for Relief

Dealing with bunions can be a pain—literally. For those managing bunions, finding effective solutions can greatly improve quality of life. Let's dive into various bunion treatment options and explore lifestyle tips that can help alleviate discomfort and prevent further issues. Bunion Treatment Options: Finding What Works for You When it comes to managing bunions, there's no one-size-fits-all approach. Remember, they are bony protrusions and can vary in pain level and size. While they can occur in both men and women, they are most common in women. Non-surgical bunion treatment is often the first line of defense. Non-Surgical Bunion Treatment Ill-fitting and unsupportive footwear - particularly narrow shoes and high heels - is one of the most common causes of bunions. A chiropodist can suggest footwear for bunions that provide ample toe space and cushioning. They'll help you discover fashionable footwear for sensitive feet from your local Toronto foot clinic. Additionally, they can do a biomechanical assessment to determine if custom orthotics can help manage the bunion's progression and reduce your pain. A chiropodist can also recommend bunion cushioning techniques and products, such as: Silicone toe separators Bunion aligners Rigid, yet walkable, bunion splints These non-invasive measures can help reduce pressure on the affected area and offer bunion pain relief. Lifestyle Tips For Bunion Relief and Preventing Bunion Progression As with any foot condition, lifestyle changes go a long way! Implement simple bunion exercises into your routine to strengthen the muscles around the joint. To give it your best shot, refer to these 5 simple exercises for bunions! It is also strongly recommended that you avoid high heels. If you have a special event, visit your local foot clinic to talk about comfortable heel and wedges you may be able to wear, for a limited amount of time. In addition, avoid activities that put excessive pressure on your feet, such as long periods of standing on hard surfaces. You can try beginner-level, low-impact yoga to keep moving, but make sure it isn't too intense for your feet. Surgical Solutions In severe situations, bunion surgery from a podiatrist or orthopaedic surgeon can offer significant relief. Surgery realigns the toe joint, providing a long-term solution and eliminating the need to accommodate the bunion at all times. However, it's crucial to consult with a healthcare professional to determine if surgery is the right step for you. Most of the time, surgery is only an option for severe bunions as it can be a lengthy and inconvenient process for you. In addition, there's no guarantee the bunion will not return: some studies indicate a reoccurence rate of up to 25% after bunion surgery. It's important to note that bunion surgery alone isn't going to permanently get rid of your bunions: you still need to do non-surgical bunion treatment options after surgery to prevent reoccurence, namely: Wear proper fitting footwear and avoid high heels Strengthen and condition the muscles in your feet and ankles Address any underlying biomechanical issues to reduce pressure and strain on the affected joint.

August 8, 2024

Benefits of Flexible Toes

When we think about flexibility, our toes might not be the first body part that comes to mind. One may think that because they're so small, you can get away with neglecting them. However, our toes are actually part of our entire body's foundation. Flexible toes protect us from many short—and long-term foot conditions and can enhance our quality of life. Let's explore the benefits of having flexible toes, including improved balance, fewer foot problems, and increased toe functionality. Five benefits of flexible toes 1. Improved balance and stability Flexible toes contribute to better balance and stability. When your toes can move and spread naturally, they can adjust to uneven surfaces and provide a broader support base, enhancing overall stability while walking, running, or standing. 2. Fewer foot problems Maintaining flexibility in your toes can help prevent common foot problems associated with stiffness in your toes. For example, a limited range of motion in your feet can indicate bunions, hammertoes, osteoarthritis, hallux rigidus, and plantar fasciitis early. Hallux rigidus and hallux limitus translate to "rigid" and "limited," a direct sign of stiff toes. In addition, flexible toes are less likely to become cramped or develop abnormal positions that can lead to discomfort and pain. Greater flexibility also means your muscle groups will work in balance, whereas stiff toes can overstress particular parts of your feet when they compensate for the stiffness. You may also benefit from a reduced risk of one-time acute injuries like turf toe. With greater flexibility and range of motion, your toes can safely extend to positions they would not be able to if they weren't flexible. 3. Better proprioception Proprioception is the body's ability to sense its position and movement in space. Flexible toes contribute to better proprioception in the feet, allowing for improved feedback to the brain about the terrain you're walking on, which aids in maintaining balance and preventing injuries. 4. Greater toe functionality Flexible toes can better perform their natural functions, such as gripping the ground while walking or running. A greater range of motion helps propel you forward and reduces strain on other parts of the foot. Regular toe exercises can also increase blood flow to your toes, reducing swelling and inflammation. 5. Reduced risk of falls Maintaining flexibility in your toes can reduce the risk of falls, especially among older adults. Flexible toes help adapt to sudden shifts in weight distribution and uneven surfaces, decreasing the likelihood of tripping or losing balance.

July 15, 2024

Aging Feet: Common Changes and How to Adapt

Just like the rest of your body, your feet change with age. There are many age-related foot conditions that can target anyone at any time, but are more likely to occur in our golden years. With proper care, foot health in older adults doesn’t have to be too challenging and your aging feet can step out in downtown Toronto with confidence (and more importantly, in comfort). Why Aging Feet Become Vulnerable Studies show that one of the reasons musculoskeletal foot conditions, toe deformities and ankle problems are more common in older adults aged 65-74 is due to ill-fitting footwear. Poorly fitted shoes not only wreak havoc on your feet, but if you’ve worn them for double the amount of years a younger adult has, then they’ve had more time to cause foot issues! The math speaks volumes and is one of the many reasons wearing good shoes from a young age is so important. A change in size and shape also signifies your feet are getting older. Your body’s ligaments and tendons lose their ability to “spring back” which causes fallen arches (flat feet). This also relates back to ill-fitting footwear; if you aren’t aware of your foot changes, you can wear shoes that are too small without realizing it. Your skin also becomes thinner when you get older, and your nails more brittle and fragile. Your toenails can also get thicker, but not in a healthy way. Their weakening can invite unwanted problems like fungal infections and skin conditions. Lastly, it's only natural for a little wear and tear to set in after years of walking on your feet - after all, we only get one pair! This can cause degradation in many of the 33 joints in the foot. Common Foot Ailments In Elderly People: Bunions Hammertoes Plantar fasciitis Osteoarthritis Gout Type 2 diabetes and diabetic neuropathy (commonly occurs after age 45) Calluses Corns Toenail fungus Elderly-onset rheumatoid arthritis (a different type of RA than the one that targets younger adults) Foot Care Tips and Footwear For Seniors Managing foot problems and caring for aging feet is achievable when you do the following: Wear shoes that fit well! Many foot conditions feel better and more manageable when you wear orthopedic shoes, shoes for sensitive feet or the best shoes for seniors. Also, find shoes with the right level of shock absorption to protect your joints. Consider custom orthotics. Perform regular, low-impact exercises and stretches to keep your feet strong and flexible. Yoga and swimming is a great idea, but there are also exercises for arthritis. Keep your feet clean and moisturized. Get medical pedicures to maintain your nail health. Manage conditions like gout with proper dietary health and learn the role of nutrition in foot health. Try other products and medical devices like bunion pads, correctors, etc. Learn more about age-defying foot care.

June 18, 2024

Comfortable Heels and Wedges for Wedding Season

Foot-friendly shoes and comfortable heels as wedding guest footwear? Who knew there could be such a thing! Say goodbye to the days where you have to switch shoes halfway through the wedding reception and say hello to stylish comfort shoes, pain-free heels and podiatrist-approved footwear. Today’s article will guide you towards discovering brands that make comfortable wedges and heels for when you want to attend an exciting summer wedding, but don’t want to deal with dreaded foot pain! Brands That Make Comfortable Wedding Season Footwear Check out some foot clinic recommendations for wedding guests, bridal parties and bridal shoes! These brands are available at Feet First Clinic - your favourite local Toronto one-stop-shop for all things foot health! Ara Ara combines the perfect fit with sleek style, making the ideal shoe. They have plenty of pumps, sandals, and other shoes with a short-to-moderate heel height that will help you maintain your balance and stability at the wedding, in addition to preventing nagging foot pain. They use the same comforting shoe technologies and materials as their walking shoes. NAOT NAOT is another ideal choice for comfortable heels and wedges. Whether you're walking down the aisle or dancing the night away, you'll find a good combination of fashion and comfort with their sandals, booties and other shoes. If you're more into fun shoe designs and prefer a short heel with minimal elevation, they might be a good choice for you. The NAOT Pixie might be a good choice for a wedding guest who wants a very short heel that still has some elevation. Clarks Clarks has always been innovative in shoemaking, introducing technologies that make you feel like you’re stepping on a cloud. This also applies to their chunky wedges, heeled sandals, boots, booties, and more — all perfect for summer weddings! Emphasizing proper fit and comfort with cushioned insoles and ergonomic designs and high-quality materials such as soft leathers, Clarks ensures that every pair minimizes foot pain as much as possible. Give our Toronto foot clinic a call for the most up-to-date shoes from Ara, NAOT and Clarks in stock! You can also stop by our Bloor West location for a shoe fitting. A Final Note on Heels and Wedding Season in 2024 It’s tough to find the right balance between high heels and foot health. We recommend avoiding them if you have certain foot conditions like severe bunions, hammertoes, joint pain caused by arthritis, amongst others. But then again, if you like heeled shoes, there should be a way to stay true to yourself, especially for a special occasion. Look for: Wide-toed shoes: Opt for heeled shoes with a wide and deep toe box. Low heels: Select heels that are no higher than 2 inches to reduce strain. Soft materials: Look for shoes made from soft, flexible materials like leather or suede that can stretch and conform to the foot shape. Cushioned and removable Insoles: Shoes with cushioned insoles can provide extra comfort. Removing them and inserting your own custom orthotics or insoles for your foot type is also a wise move. Remember: if your shoes exacerbate your condition, don’t wear them, even if you’ve followed these guidelines. Walking shoes and orthopedic shoes can look lovely at a wedding too! Many brides wear them to add a fun, casual spin to their wedding look. Check out this blog on balancing elegance with foot health for even more tips on selecting the right wedding shoes this summer.

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5 Simple Exercises for Bunions

Toe curls and spreads

Towel grip and pull

Toe stretches

Toe resistance exercises

Toe circles

Everything You Need for Healthy Feet - All Under One Roof

About Author: Bianca Charles

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Related Posts

Natural Remedies for Foot Pain: Home Treatments That Work

Foot Care for Seniors: Common Issues and Maintenance Strategies

Managing Bunions: Treatment Options and Lifestyle Tips for Relief

Benefits of Flexible Toes

Aging Feet: Common Changes and How to Adapt

Comfortable Heels and Wedges for Wedding Season

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