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November 21, 2024
Bunions can target anyone, but they are more common in older women due to factors like foot anatomy and footwear choices. Luckily, there are ways you can prevent and manage bunions to the best of your ability, especially if you work with a chiropodist or podiatrist. Let’s explore everything there is to know about bunions, including the reasons why older women are more at risk for developing bunions.
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This article will answer:
What are bunions?
Who's at risk?
Why are older women at risk?
How do you treat bunions?
How do you prevent bunions?
Do I need bunion surgery?
What Are Bunions?
Bunions are toe deformities in which the big toe shifts towards the second toe at an angle. This causes the joint at the base of the big toe (the first metatarsophalangeal joint, or MTP joint) to protrude outwards, forming a bump that can become swollen, tender, and uncomfortable. The MTP joint bears a lot of pressure while walking or standing, which can worsen the bunion over time. As the condition progresses, people with bunions often experience pain and difficulty wearing certain shoes.
Another related condition common in older women is hallux rigidus, where arthritis or stiffness affects the big toe joint, limiting its movement. Hallux rigidus may not cause the same protrusion as bunions (it's usually seen on top of the joint), but it can still lead to pain and difficulty moving the toe. Many people may think that hallux rigidus is the same as a bunion, but they are different - the scientific term for bunions is hallux (abducto) valgus.
Causes of Bunions: Who's at Risk?
While bunions aren't typically caused by one thing alone, there are several risk factors that contribute to the likelihood of developing bunions. All these risk factors either weaken or cause extra strain on the MTP joint. These include:
Age: Bunions can start to form as young as 30, but they are commonly associated with seniors and become more debilitating and noticeable with age. Some studies suggest 1 in 3 people over the age of 65 have a pronounced bunion, many of them being women.
Genetics: Bunions are partly genetic because foot shape and structure, often inherited traits, can increase the risk of developing them. People with certain foot shapes—particularly flat feet—are more prone to bunions because this structure creates imbalanced pressure on the big toe joint.
Wearing ill-fitting footwear: Frequently wearing narrow, tight, or high-heeled shoes that squeeze the toes can push the big toe inward, contributing to bunion formation. Pointed, unstready high-heeled shoes with very thin heels (like stilettos) are extra risky.
Having Rheumatoid arthritis: Conditions that affect joint health and increase inflammation, such as rheumatoid arthritis, can lead to bunion formation.
Previous foot injuries: Tendon tears, or having broken a bone in the past, can increase risk.
Why are Older Women at Risk?
Senior women are more likely than other groups to experience painful bunions for a handful of reasons:
Older people are more susceptible to joint-wear-and-tear and other foot conditions like osteoarthritis (which is caused by wear-and-tear on the joints, and is commonly associated with age). And pre-existing joint issues make you more prone to bunions.
Many older women have a history of wearing ill-fitting shoes with cramped toe boxes and unsteady high heels for decades. Tight shoes and high heels put extra strain and pressure on the MTP joint. The collective effects of this pressure accumulate over time and, compounded with other age-related risk factors, can accelerate, contribute to or exacerbate the formation of bunions.
Women may have weaker connective tissue in their feet. This will reduce the big toe's ability to withstand the force and pressure of our movement.
Bunions can worsen during menopause due to hormonal changes loosening ligaments and flattening the feet, making them more vulnerable. This can also happen during pregnancy and have long-lasting effects on the feet. Menopause can also affect bone density, which can accelerate joint degeneration, weaken joints, and therefore aggravate bunions.
Bunions in Older Women: Treatment
If you are struggling with bunion pain, visiting a foot specialist, like a chiropodist or podiatrist, at your local foot clinic can help. There are many solutions available that target the foot pain and mobility issues associated with bunions, while decreasing pressure on the big toe joint. While bunions cannot be reversed (without surgery), by strengthening your feet and reducing pressure on the big toe, you can manage the bunion growth so that it doesn't get worse.
Bunion Exercises and Stretches
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A chiropodist or podiatrist may suggest some bunion exercises and stretches. These are great for both prevention and treatment, mostly target the toes, are easy to memorize, and accommodate seniors. The exercises may feel awkward at first, but you’ll get used to them in no time.
Here are five easy-to-learn exercises you can incorporate into your daily routine to help manage bunion discomfort:
Toe Circles
Grip your big toe and move it in circular motions to maintain joint mobility. Do 10 circles in each direction per foot.
Toe Stretches
Use your fingers to press your big toe down and hold for 30 seconds, then stretch it in the opposite direction for another 30 seconds. Repeat 5 times on each foot.
Towel Grip and Pull
Place a towel on the floor and use your toes to scrunch and pull it toward you. This helps strengthen the small muscles in your feet.
Toe Curls and Spreads
Curl your toes down tightly, hold for a few seconds, then spread them wide. Repeat this motion 10 times per foot to improve flexibility and strength.
Toe Resistance Exercises
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Use your fingers to apply light pressure against your big toe in various directions, pressing up, down, and sideways. Hold each for 10 seconds. Repeat 5 times on each foot.
You can also wrap a resistance band around your big toes and then spread your feet apart while keeping your heels planted, as shown in the video above.
Other bunion treatment options provided by a foot specialist include:
Footwear recommendations: We'll get more into this later, but opt for shoes with a wide toe box that give your toes enough room. You should also look for features like cushioned insoles and good arch support to reduce pressure on the bunion.
Custom orthotics: A foot specialist will assess your feet and design custom orthotic insoles tailored to your feet. Orthotics work by reducing pressure and force on the big toe joint, which will then reduce bunion pain and help prevent the bunion from getting worse. Custom orthotics for bunions provide support and help realign the foot, redistributing pressure away from the bunion. You can then put the orthotics into your footwear and go about your daily activities with less pressure on the big toe.
Shockwave therapy: This treatment uses powerful acoustic pulses to reduce pain in the affected area by increasing blood flow and triggering a process that helps the body heal injured tissue. While shockwave therapy doesn't target the bunion itself, it helps with the tight muscles and ligaments around the bunion, which reduces pain and pressure on the joint.
Bunion devices: These devices help realign the toes to varying degrees. Silicone toe separators are great for when you're walking around at home, whereas ultra-thin bunion aligners fit comfortably in most footwear and are great for athletic people. For more significant correction, rigid bunion splints help stabilize the joint.
Therapeutic taping: A foot specialist can apply therapeutic tape to provide support, reduce pain, and help correct the alignment of the bunion, allowing for better mobility.
Shoe stretching: If your shoes are too tight, professional shoe stretching can help relieve pressure on the bunion, making footwear more comfortable.
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Best Bunion Prevention Tips
There isn’t much you can do about your genetics or age, but you can be mindful about other lifestyle factors to manage bunion formation.
Wearing the Right Footwear
The best preventative measure you can take to try and avoid bunions is wearing the right shoes for your feet.
You should be especially vigilant about finding shoes that are wide enough for your toes to rest comfortably and wiggle without crowding and overlapping. Ideally, your shoes need between ⅜” to ½” of space between the end of your longest toe and the front of the shoe. You can try an at-home test to see how wide your feet really are before visiting your Toronto foot clinic for a shoe fitting that will help you find the perfect fit.
Toe space is the biggest factor for bunion prevention, but there are many other things to consider when finding the right shoes. Check out the best footwear for healthy feet to learn what else you should look out for.
Try to avoid high heels, only wearing them for special occasions. Even then, opt for healthy heel options. Heels shouldn’t be too high or too thin—look for a block, shorter heel or wedges instead. Your shoes also shouldn’t be severely pointed and squish your toes together.
Additional Bunion Prevention Tips:
Regular exercise and a good fitness regimen will help keep your muscles strong. Strong muscles reduce strain on the joints, which will then make you less susceptible to joint degeneration and wear-and-tear as you age. In addition, a healthy conditioned lower body and core helps with alignment and weight-bearing, meaning your big toe won't need to work as hard when you move around.
Since having a previous injury can be a risk factor, practice healthy foot injury prevention and FALL prevention.
If you notice early signs of bunion formation, such as redness or swelling around the big toe joint, consult a foot specialist promptly.
You should also consult a foot specialist if you have any family members with bunions, notice any issues with your alignment, have flat feet, or any other biomechanical concerns, as faulty biomechanics increase strain on the big toe joint.
Excess weight can put additional pressure on your feet, increasing the risk of bunion development. Maintaining a healthy weight can help reduce this strain.
Do I Need Bunion Surgery?
Seniors may be more likely to seek a surgical consult after living with bunions for a longer period than young people, and trying other non-invasive treatment options with a podiatrist or chiropodist first.
That said, these days there are more non-surgical treatment options than ever before and your chances of needing a surgery are still somewhat low. Surgeries are typically recommended for older women or any individual who experiences significant pain or functional limitations; surgeries are not usually performed solely for cosmetic reasons.
At FeetFirstClinic you will start with a full foot assessment to determine the severity of your condition and your foot specialist will form a treatment plan with you.
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October 17, 2024
Studies show that 8 weeks of a solid foot health workout can increase intrinsic foot muscle volumes by up to 22.8%. These are the various small muscle groups located entirely within the foot. They play a key role in stabilizing the arch, supporting balance, and enabling precise movements of the toes. Foot exercises can also help maintain extrinsic muscle strength. These are the muscles that connect to the foot, but are located just outside it, mainly in the lower leg, calf and Achilles tendon area. Foot exercises can also work your toes and the bottom of the foot, soothe pain, strengthen your ankles and prevent foot injuries. This article will list some of the best foot pain relief exercises you can incorporate into your daily routine, starting today!
Ball Stretch
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Simply rolling your back and forth on a small ball can help with plantar fasciitis, arch pain, bottom of the foot pain, and general foot fatigue. You don’t need a therapeutic massage ball—a tennis, lacrosse or golf ball will work.
Sit or stand comfortably and place the ball under your foot.
Roll the ball slowly from your heel to your toes, applying gentle pressure for 2-3 minutes.
Switch to the other foot.
Toe Pulls
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This exercise can help relieve plantar fasciitis, Achilles tendonitis, and general foot or calf tightness.
Sit with your legs extended in front of you and your back straight.
Use your hands to gently pull back on your toes, stretching the bottom of your feet and calves. Hold for 20-30 seconds.
Release and repeat 2-3 times, focusing on a slow, controlled stretch.
(Optional) Incorporate a resistance band by looping it around your feet and pulling back to deepen the stretch.
Toe Flex and Raise
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Work out your tibialis anterior, improve toe flexibility and balance and strengthen your feet with this fun exercise.
Stand with your feet flat and toes planted firmly on the ground.
Lift your heels off the ground, keeping your toes pressed down, then slowly lower your heels back to the floor.
Repeat the movement 10-15 times, focusing on control.
Ankle Circles
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This stretch helps strengthen your ankles and can improve general mobility.
Sit or stand with one foot lifted slightly off the ground.
Rotate your ankle slowly in large circles, first clockwise, then counterclockwise.
Repeat 10 times in each direction, then switch to the other ankle.
Calf Stretch on a Step
A great choice for calf strengthening and targeting the extrinsic muscle group, this is a simple stretch that just requires a set of stairs!
Stand on a step with your heels hanging off the edge and hold onto a railing or wall for balance.
Lower your heels slowly below the step, feeling a stretch in your calves.
Hold for 20-30 seconds, then raise your heels back up and repeat 2-3 times.
Marble Pick-Ups
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This exercise can help with your general coordination and improve toe strength and flexibility, which may alleviate discomfort from conditions like bunions and arthritis. There are no time constraints with this one, simply focus on the task at hand.
Place small objects (like marbles) on the floor in front of you while seated.
Use your toes to pick up each object and drop them into a nearby bowl or container.
Repeat with both feet, aiming for 10-15 picks per foot.
September 9, 2024
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.
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.
Pad your feet dry afterwards and make sure you don't forget between your toes.
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.
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August 19, 2024
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
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
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.
