What is a bunion?
A bunion, technically called hallux valgus, is a foot condition that affects the big toe, causing it to malform in three different directions - towards the other toes, rotated, and elevated. Bunions can become inflamed, tender, and affect one's gait, ability to walk, and exercise. The problem can be caused by various factors, including shoes that don't fit correctly, flat feet, and ankle mobility issues.
What causes bunions?
Three main causes of bunions are poorly fitting shoes, flat feet, and ankle mobility issues. Fashion shoes today are not designed to keep toes straight, and wearing shoes with a too narrow toe box or pointed toe can cause the big toe to go inward. Having flat feet shifts weight forward to the toes, leading to a lot of pressure on the big toe, causing it to go outward. Ankle mobility issues can result from old injuries or other conditions like heel spurs or overtraining.
How to prevent bunions
The best way to prevent bunions is to ensure that shoes fit correctly. One can check this by matching the bottom of the shoe to their foot to see if there is enough space for toes. It is also important to buy shoes that can provide ample space for toes. Silicone toe spreaders can help keep toes separated and should be worn for a few hours every evening. Socks that fit toes individually can also help prevent bunions.
How to Fix Bunions: Tips and Exercises
1. Shoe and Sock Changes
- Get shoes that fit correctly to give your toes enough room
- Choose socks that are not too tight around your toes
- Consider purchasing individual toe socks or silicone toe spreaders
2. Exercises for Bunions
i. Foot Rotation Exercise
- Sit in a chair, lift your knee up with your arms
- Rotate your foot in a clockwise motion, focusing on complete circles
- Do ten repetitions clockwise and ten counter-clockwise with each foot
ii. Tennis Ball Exercise
- Stand on a tennis ball for two minutes
- Place the ball in the mid-arch of your foot
- Start with one foot at a time, and work up to two minutes per foot
iii. Toe Raises
- Sit in a chair, raise both feet's toes up
- Strengthen your anterior tibialis muscles
- Work up to 30 repetitions
iv. Calf Raises
- Stand straight, push to the balls of your feet, raise your heels until you're standing on your toes
- Work up to 30 repetitions, beginning on a chair and then standing
By following these exercises, you can fix the muscles related to your ankle joint, allowing your toe to return to its natural position. Gradually working up to a daily exercise routine can help with bunion relief.
3. Instant Relief from Bunions: Massaging Opposite Toe
To get instant relief from bunions and inflammation in one big toe, simply massage the opposite toe where it's hurting. Press into the opposite big toe joint, and you'll find it's tender but gives tremendous relief on the hurting side. However, this procedure is only recommended for unilateral cases. For bilateral cases, use lotion and massage the inside space between the big toe and the second toe, where you have the little web between them. Massage the tender areas between the first and second toes on both feet for relief.