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Best Foot Exercises to Prevent Hallux Valgus (Bunions)

Bunions are caused by swollen tissue at the base of the big toe, which results in a noticeable bump on the side of the foot. Intense foot pain brought on by bunions may eventually progress to arthritis. Fortunately, most bunions can be treated non-surgically. 

Bunions Symptoms and Treatment

Benefits of doing exercises for bunions

Physical therapy exercises and other non-surgical methods can aid in halting the growth of your bunion.

The joint between your big toe and the rest of your foot may be kept fluid with the aid of foot exercises and toe stretches for bunions, preserving flexibility and bolstering the muscles that govern your big toe.

Best 6 exercises for your treating bunions

best foot exercise for bunions

Toe stretches.Toe stretching helps prevent stiffness and reduce foot discomfort. Point your toes straight ahead for 5 seconds, then curl them under for 5 seconds to stretch them. Ten times through these portions. If you furthermore suffer from hammertoes, or persistently bent toes, in addition to a bunion, these exercises may be extremely helpful.

Toe curls and spreads.Sit down and perform this exercise with your foot elevated a few inches off the floor. Curl your toes so they seem like you're about to grasp something with them. Hold the posture for ten seconds, then let go. Next, lower your heel to the floor, elevate your foot just a little, and spread your toes as widely as you can. Hold the posture for a minute. Step five times with each foot.

Marble pickup.You'll need a bowl and 10 to 20 marbles for this practice. Place the bowl nearby and the marbles on the ground. Place your feet close to the ground and sit down. Pick up each stone with your toes and put it in a bowl. Keep your toe firmly wrapped around the stone.

Toe resistance.Put your finger on the big toe and move your toe in the other way while lightly pressing downward with your finger. Hold on to it for ten seconds. Then place your finger beneath the toe and press down slightly to lift the toe. Push your toe downward and hold for 10 seconds while doing this. Finally, press your finger toward your second toe from the side of your big toe. Move your big toe away from the smaller toes as you apply this pressure. Hold on to it for ten seconds. Complete this exercise five times, once with each foot.

Heel raise.Put your foot flat on the floor while sitting. Lift your heel and distribute the majority of your weight on the outside of your foot's ball. Return to the floor after holding for five seconds. Ten times each foot, repeat.

Ball roll.Put your foot on top of a tennis or lacrosse ball that is on the ground. Over the ball, rock your foot back and forth. Even if the bunion is only on one foot, repeat this motion for 3 to 5 minutes on each foot.

Conservative vs surgery: Which Bunion Treatment is better?

There are several possible treatments for bunions that may be able to reduce symptoms. However, it can be challenging for patients to choose because there are so many options.

It's crucial to receive a precise diagnosis from a doctor before you start thinking about treatment options. A quick physical examination and review of your medical history should enable a doctor to identify bunions.

The initial line of defense for many people with bunions is conservative therapy. Conservative therapies for bunions may include painkillers (over-the-counter or prescribed), Orthotics, lifestyle modifications, and injections.

Because they are the least intrusive, these techniques are frequently suggested initially. But many of these conservative approaches merely address the signs and symptoms of bunions, not the actual condition.

The next course of action to consider is surgery if conservative therapies are unsuccessful in adequately reducing the problems caused by bunions. A minimally invasive bunion operation may be the greatest therapeutic choice for long-term bunion pain management, despite the fact that many patients wish to avoid surgery at all costs.

Tips to prevent bunion

  • Use the proper footwear. Don the right footwear. The toe region should be broad, the heel should be no more than one to two inches, and your shoes shouldn't be too tight. Additionally, it must provide adequate support for your foot's arch. 
  • Skip the flip-flops. Flip-flops and other shoes without an arch support should not be worn as they impose additional strain on the big toe joint.
  • Set your toes apart. To relieve pressure on your toes when wearing shoes or at night, use toe spacers.
  • Bunions should be padded. To relieve some pressure and reduce the likelihood that your shoes may hurt your bunions, cover them with bunion pads or moleskin.
  • Massage your foot and physically wiggle your big toe around to maintain the tissue supple and the toe flexible. You may massage your foot by rolling a tennis ball under it.
  • Exercise your feet. People with bunions may have increased discomfort and difficulty walking if their foot muscles are weak.

Best bunion support products

Bunion splint:Bunion Splint is designed to correct the hallux abducto valgus deformity of the big toe. When worn correctly, tightened soft tissues are elongated, the mispositioning is corrected over time. The device can also be worn as post-operative aid after bunion surgery to stabilize the corrected alignment. Dynamic Hinge action keeps the foot flexible. The use of devices reduces rehab time.

Toe separator:Toe Separator Silicone (Pair) is anatomically designed to spread toes, absorb pressure and help with their alignment. Friction between overlapping and pinched toes can cause discomfort, irritation, and corns. The Toe separator aligns the big toe relieving bunion discomfort, pain, and soreness associated with soft corns or toes rubbing together.

Final thoughts

More than 64 million people will get bunions. If you fall into this category, you already know how important it is to find strategies to lessen discomfort and avoid developing bunions in the future.

You may reduce pain, limit the growth of your bunion, and perhaps prevent future bunions with a few easy lifestyle changes, such as wearing shoes that fit properly, and some simple toe exercises.


  • What is the best bunion splint for a bunion?
    The big toe deformity known as hallux abducto valgus may be fixed with our Universal Bunion Splint. When worn properly, compressed soft tissues are lengthened, and the misalignment gradually improves. After bunion surgery, the device can be worn as post-operative assistance to stabilize the new alignment. The foot remains flexible thanks to dynamic hinge movement. Utilizing a device speeds up recovery.

  • Is bunion can be treated permanently
    Unfortunately, bunions cannot be corrected and do not disappear on their own. If you already have a bunion, it'll probably get worse over time. Fortunately, a lot of people can cure their bunions without surgery. Home cures, orthotics, and other therapies are options for pain management.

  • How can I prevent bunion progression?
    First, you need to stop using narrow shoes if you are using one. Also, you can use a toe separator to increase the distance between your toes. Have regular toe exercises to relax your toe muscles.

  • Is walking barefoot good for treating a bunion?
    In the early stages of bunions, going barefoot is ideal. The toe joints will become stronger when you go barefoot, which is crucial for maintaining good foot health.