The presence of toe and foot deformities can significantly limit a person’s daily function with weight bearing activities such as standing, walking, and running. In particular, according to current research, bunions affect nearly 23% of adults aged 18-65 years and up to 36% of those who are older than 65 years.
Bunions tend to worsen with increasing age and are more prevalent in women than men. Bunions are also a common foot deformity that I treat frequently in my physical therapy clinic. Luckily, there are some specific bunions foot exercises that can help to slow down the progression of this deformity and even prevent the development of bunions altogether.
Table of Contents
What are Bunions?
A bunion is a common foot deformity where one toe begins to angle inwards toward the other toes. The resulting bony, and often painful bump, that is left exposed at the base of the toe is called a “bunion.“
The most common type of bunion is found at the Metatarsophalangeal Joint, which is located at the base of the big toe. This type of bunion is medically known as Hallux Valgus. Bunions advance over time, gradually exposing the joint at the base of the big toe as it pushes further outwards against the first metatarsal bone (the bone directly behind the big toe).
Why are Bunions Painful?
Bunions themselves do not cause pain. Rather, bunions become painful due to the increased stress that is placed through the joints that bunions form within. For instance, bunions most typically form at the joint that is found at the base of the big toe. This is the same joint that bends when walking. Think of the “toe-off” phase of the gait cycle.
Since the big toe is no longer straight (as it is now pointing inwards towards the other toes), the bunion begins to bear a greater amount of body weight when the foot rolls over it while walking and standing. Over time, this increased stress on the bunion will cause increased inflammation and pain.
Additionally, pressure from wearing tight-fitting shoes will place constant pressure on the bunion adding to the pain and irritation of the bunion.
Bunions Symptoms
Take a minute to look down at your foot. If you see a large bony bump sticking out at the base of your big toe and your big toe is angled inwards towards the other small toes, then you probably have a bunion.
Other symptoms of bunions include:
- Bunion pain
- Redness
- Tender to the touch
- Swelling and warm to the touch
- Corns or calluses in areas of friction or increased pressure
- Pain with weight bearing
- Stiffness in the joint
- Pain with movement
Bunions Causes and Risk Factors
Research is still looking into the causes of bunions, but we do know that the following factors can play a role in the development of bunions.
- Inherited foot types (especially flat feet, which can also increase the risk of developing Plantar Fasciitis)
- Repetitive use of tight-fitting shoes (high heels, etc.)
- Foot stress or injuries
- Foot deformities at birth
- Some types of arthritis (Rheumatoid, etc.)
Bunions Treatment Options
When treating a bunion/s, physical therapy exercises should be the highest priority on the to-do list. Specific bunion exercises will help promote foot pain relief, improve joint mobility and range of motion, and increase structural support within the foot. Bunions are a slow, progressive condition that develops over time. Therefore, performing therapeutic exercises will need to become a multiple times-per-week routine, if not daily, in order to prevent their progression.
Alternative treatment options to manage bunions include:
- Wearing loose fitting, yet supportive shoes
- Comfortable tennis shoes, such as Brooks and New Balance, provide ample toe box space for your toes without sacrificing support. If you like to wear sandals, check out Birkenstocks and Olukai for some great stylish options.
9.6- WOMEN’S SHOE
- BALANCED, SOFT CUSHIONING
- 100% DNA LOFT CUSHIONING
- MODERNIZED FIT
- 3D FIT PRINT UPPER
- GUIDERAILS HOLISTIC SUPPORT SYSTEM
- Comfortable tennis shoes, such as Brooks and New Balance, provide ample toe box space for your toes without sacrificing support. If you like to wear sandals, check out Birkenstocks and Olukai for some great stylish options.
- Over-the-counter, non-steroidal anti-inflammatory medications
- Consider taking anti-inflammatory medications such as Aleve, Advil, or Ibuprofen to help reduce joint pain and inflammation. Always consult with your doctor before taking any medications to make sure that it is safe for you to consume.
- Use semi-custom shoe orthotics for added arch support
- Using after-market insoles such as Superfeet in your daily shoes can help support your arch much better than the crappy ones that originally come with shoes. I have a pair of Superfeet in each and every pair of shoes that I own.
9.9- SPECIALLY DESIGNED FOR WOMEN
- TRIM TO FIT
- SEMI-CUSTOM ORTHOTIC SUPPORT
- PREMIUM ARCH SUPPORT INSOLES
- MOISTUREWICK TOP COVER REDUCES ODORS
- HELPS STABILIZE THE FOOT
- QUALITY CONSTRUCTION
- Using after-market insoles such as Superfeet in your daily shoes can help support your arch much better than the crappy ones that originally come with shoes. I have a pair of Superfeet in each and every pair of shoes that I own.
- Add a metatarsal pad to reduce the stress that is placed on the bunion when standing and walking
- Use a metatarsal pad to provide extra padding under the base of your bunion to provide relief while standing or use a bunion pad to protect.
9.1- INSTANT COMFORT
- PROVIDES CUSHION TO REDUCE FOOT & TOE PAIN
- LOOK STYLISH, FEEL AMAZING
- WALKING ON AIR
- STAY SECURE AND SLIP-FREE
- SATISFACTION GUARANTEED
- Use a metatarsal pad to provide extra padding under the base of your bunion to provide relief while standing or use a bunion pad to protect.
- Add bunion pads to pad the space between the bunion and your shoe
- Try a bunion pad to protect the side of the bunion and help it maintain a more neutral position throughout the day.
8.9- PROTECTS AND CUSHIONS BUNIONS
- KEEP THE TOE IN CORRECT POSITION
- WASHABLE AND REUSEABLE
- COMFORTABLE FIT
- COMES WITH 10 PIECES OF BUNION PADS
- Try a bunion pad to protect the side of the bunion and help it maintain a more neutral position throughout the day.
- Use a contrast bath
- Contrast baths help to improve blood flow, reduce inflammation, and reduce joint stiffness. Try this by filling up two water basins side-by-side. Fill one with hot water (not too hot) and the other with cold water. Soak your foot in the hot water for 4-minutes followed by 1-minute in the cold water. Repeat this process 4-times in a row daily.
9.8- VERSATILE BASIN
- DISHWASHER SAFE
- MANY USES
- STYLISH DESIGN & SOLID FUNCTIONALITY
- Contrast baths help to improve blood flow, reduce inflammation, and reduce joint stiffness. Try this by filling up two water basins side-by-side. Fill one with hot water (not too hot) and the other with cold water. Soak your foot in the hot water for 4-minutes followed by 1-minute in the cold water. Repeat this process 4-times in a row daily.
When to See a Doctor
Bunionectomy surgery is a significant surgery that should not be taken lightly. This surgery is fairly complex and should never be performed for purely cosmetic reasons. During bunionectomy surgery, the toe bones are often cut and/or broken and then fused with a rod and screws in the new, straightened position. Conservative treatment through physical therapy is a MUST-DO before advancing to surgery as it can help promote improved toe joint mobility and strength, and it can help slow down the progression of the bunion.
At the very least, physical therapy can help prepare your foot joints and muscles for surgery to promote an improved rehabilitation potential after the surgery to get you back to the activities that you love to do.
Typically, you must not place any weight on the surgical foot for 2-weeks post-op to allow for healing. Additionally, you will be in a walking boot with limited weight-bearing tolerance until about 6-weeks post-op. You can expect not to return to any high-impact activities (such as running, skiing, etc.) for no less than 6-months post-op.
Overall, the majority of patients who decide to undergo a bunionectomy surgery experience a reduction in foot pain and improved alignment of the big toe.
The 8 BEST Bunions Foot Exercises!
Toe Adduction Stretch with Band
- Use this: Make a loop out of Theraband Resistance Band or simply purchase a Power Systems Loop Band
- Place the band around both of the big toes, separate the feet until a stretch is felt on the inside of each toe
- Perform: 1 min hold x 5 reps (1x/day)
Toe Flexion and Extension
- Lift the big toe while curling the other 4 toes downward
- Switch by elevating the 4 small toes upwards while curling the big toe downwards
- Perform: 1 set x 30 reps (1x/day)
Short Foot Exercises
- This exercise can be difficult to master but is important to strengthen the arch muscles
- Actively engage the arch muscles by pulling/sliding the base of the big toe towards the heel
- By engaging these arch muscles, you are simultaneously lifting the arch of the foot upwards
- Perform: 2 sets x 15 reps (1x/day)
Toe Spreading
- Actively spread all of the toes outwards away from each other
- Perform: 1 set x 30 reps (1x/day)
Towel Curls
- Place a towel on the floor
- Use the toes to grab the towel and drag it towards you
- Reset the towel to starting position as needed
- Perform: 2 sets x 30 reps (1x/day)
Marbles Pick-up
- Use this: Marbles (100 count)
- Use the toes to grab marbles, lift them, then drop them into a container and repeat
- Perform: 3-5 minutes (1x/day)
Single-Leg Balance of Foam Pad/Pillow (Barefoot)
- Use this: Airex Foam Pad or even just a throw pillow
- Balance on one foot at a time
- If a foam pad or pillow is too difficult, use the flat floor
- Perform: 30 secs holds x 3-4 reps (1x/day)
Single-Leg Heel Raises
- While holding onto a chair or countertop, press down through the front of the foot to elevate the heel as high as possible
- Perform: 2-3 sets x 15 reps (1x/day)
