Bunions are a common foot condition characterized by a bony bump at the base of the big toe. They can cause discomfort, pain, and difficulty wearing shoes. Fortunately, certain exercises can help alleviate symptoms, strengthen foot muscles, and promote post-operative healing. In this blog post, we’ll explore eight effective exercises recommended by podiatrists and foot health experts for managing bunions and supporting overall foot health.

8 Best Exercises for Bunions

1. Toe Stretching:
   • Sit comfortably with your feet flat on the floor.
   • Use your hands to gently stretch the toes of each foot apart.
   • Hold the stretch for 10-15 seconds, then release.
   • Repeat several times on each foot.
2. Toe Flexing:
   • Sit or stand with your feet flat on the floor.
   • Curl your toes downwards as if trying to pick up a small object with them.
   • Hold for 5-10 seconds, then relax.
   • Repeat 10-15 times on each foot.
3. Toe Spreading:
   • Sit or stand with your feet flat on the floor.
   • Spread your toes apart as wide as possible, creating space between them.
   • Hold for 5-10 seconds, then relax.
   • Repeat 10-15 times on each foot.
4. Big Toe Stretch:
   • Sit or stand with your feet flat on the floor.
   • Gently pull your big toe away from the other toes, stretching the joint.
   • Hold for 10-15 seconds, then release.
   • Repeat several times on each foot.
5. Arch Strengthening:
   • Sit or stand with your feet flat on the floor.
   • Lift the arches of your feet by pressing down through the balls of your feet and lifting your toes off the ground.
   • Hold for 5-10 seconds, then relax.
   • Repeat 10-15 times.
6. Calf Stretch:
   • Stand facing a wall with your hands resting against it for support.
   • Step one foot back and keep it straight, with the heel flat on the floor.
   • Bend the front knee and lean forward slightly until you feel a stretch in the calf of the back leg.
   • Hold for 20-30 seconds, then switch sides.
   • Repeat 2-3 times on each side.
7. Towel Scrunches:
   • Sit in a chair with your feet flat on the floor.
   • Place a small towel on the ground in front of you.
   • Use your toes to scrunch up the towel towards you, then release.
   • Repeat for 1-2 minutes.
8. Ankle Circles:
   • Sit or stand with your feet flat on the floor.
   • Lift one foot off the ground and rotate your ankle in a circular motion.
   • Perform 10-15 circles in one direction, then switch directions.
   • Repeat on the other foot.

Conclusion: Incorporating these eight exercises into your daily routine can help alleviate bunion pain, improve flexibility, and strengthen the muscles supporting the feet. However, it’s essential to consult with a podiatrist or healthcare professional before starting any new exercise program, especially if you have existing foot issues or have recently undergone bunion surgery. Remember to listen to your body and progress gradually to avoid overexertion or injury.