Bunions occur when the tissue at the base of your big toe becomes swollen, forming a large bump on the side of your foot. Bunions can cause intense pain and may eventually lead to arthritis in the area. The good news is that most bunions can be managed without surgery.
Special exercises "will not get rid of the bunion because the bunion is a biomechanical deformity, but they can relieve symptoms and increase flexibility," says Khurram Khan, DPM, assistant professor of podiatric medicine, New York College of Podiatric Medicine in New York.
Here are some stretches you may find helpful if you have a bunion:
*Toe Stretches. Stretching out your toes can help keep them limber and offset foot pain. To stretch your toes, point your toes straight ahead for 5 seconds and then curl them under for 5 seconds. Repeat these stretches 10 times. This stretch is also beneficial if you have hammertoes.
*Toe Flexing and Contracting. Dr. Latif also recommends pressing your toes against a hard surface such as a wall, to flex and stretch them; hold the position for 10 seconds and repeat 3 to 4 times. Then flex your toes in the opposite direction; hold the position for 10 seconds and repeat 3 to 4 times.
*Stretching Your Big Toe. Using your fingers to gently pull your big toe into proper alignment can be helpful as well. Hold your toe in position for 10 seconds and repeat 3 to 4 times.
*Resistance Exercises. Wrap either a towel or belt around your big toe and use it to pull your big toe towards you while simultaneously pushing forward, against the towel, with your big toe.
*Ball Roll. To massage the bottom of your foot, sit down, place a golf ball on the floor under your foot, and roll it around under your foot for 2 minutes. This can help relieve foot strain and cramping.
*Towel Curls. You can strengthen your toes by spreading out a small towel on the floor, curling your toes around it, and pulling it toward you. Repeat 5 times. Gripping objects with your toes like this can help keep your foot flexible.
*Picking Up Marbles. Another gripping exercise you can perform to keep your foot flexible is picking up marbles with your toes. Do this by placing 20 marbles on the floor in front of you and use your foot to pick up the marbles one by one and place them in a bowl.
*Walking On the Beach. Whenever possible, spend time walking on sand. This can give you a gentle massage and also help strengthen your toes. This is especially important for people with arthritis with the bunion.
Performing these exercises in both the morning and night will help patients with bunions the most. Do them at a time that is convenient for you, like when you are watching tv or sitting at your desk.
If you have suffering from bunion pain and do not currently see a podiatrist, call our Glastonbury or Middletown office to make an appointment.
Ayman M. Latif, DPM
Connecticut Foot Care Centers
Foot Deformity Doctor in CT
Podiatrist in Glastonbury and Middletown, CT
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All these stretches are best to treat bunions but I think ball roll exercise is more effective and beneficial than others. I will try it.back and neck pain bergen county
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