As we wear shoes that are too tight, it can lead to the development of bunions, causing stiffness and fixations in the big toe joint. In this article, we will be discussing some effective mobilization techniques to help reduce stiffness and increase mobility in the toe joint.
6 Techniques to Fix Bunions and Improve Foot Health
1. Toe Spreads
Toe spreads are a fantastic way to get movement in the toe joint. Spread your toes and hold them there for about one second, then relax and repeat for 20-30 reps for three to four sets. This will help to mobilize the joint and reduce stiffness.
2. Toe Curls
Toe Curls work by flexing the muscles under your feet, which is essential for maintaining foot arches and preventing flat feet. Warm up your feet in warm to hot water for 10 minutes before doing this exercise. Toe Curls will mobilize your toe joints and reduce stiffness, helping to increase mobility. Do this exercise for 20-30 reps for three to four sets.
3. Toe Circles
Toe circles can be done by sitting and placing one foot over your knee. This mobilizes your toes, reducing stiffness in the toe joint. Remember to go clockwise and anti-clockwise for 20-30 times for three to four sets.
4. Toe Figure Eight Rotations
To promote mobility in your toe joints, try doing figure eight rotations. Remember to rotate in both directions, not just your preferred one. Doing this for 20-30 reps for three to four sets will help to mobilize your toe joints.
5. Assisted Toe Adduction
Assisted Toe Adduction is an exercise that is extremely good for mobilizing toes that have joints bent inwards. Holding an exercise band, slightly open up your feet and curl your toes in to create an arch in your foot. Plant your foot on the floor and hold this position for 30 seconds to a minute for three to four sets. You can also continuously separate your feet in and out for 20-30 reps to create mobilization in the toe joint.
6. Toe Extension and Toe Reflection
Toe Extension and Toe Reflection are great exercises for mobilizing joints in different ranges of motion. Use almost anything, like a head tie or a hair tie, if you don't have an exercise band. Pull your feet apart and fully extend and curl your toes. Repeat for 20-30 reps for three to four sets.
The Bottom line
Mobilization techniques are a great way to reduce stiffness and increase mobility in the toe joint. Doing these exercises regularly can help to prevent bunions and maintain foot health. Remember to consult a healthcare professional if you have arthritis or any other medical condition before doing these exercises.