Your toes point straight ahead usually. But if you see your big toe moving inward, it might mean a bunion is starting to form. Bunions bump near the bottom of your big toe and can hurt, too. That’s why you have to prevent bunions from getting worse.
Exercising to strengthen your toes can help you stay on your feet. Let's learn more about bunions and these exercises.
What are Bunions on Toes?
Bony growths near the base of the big toe are called bunions or hallux valgus. They develop from the big toe pushing on the smaller toe, which makes the larger toe's joint extend and swell.
Bunions can gradually form due to wearing either overly tight or poorly fitting shoes. They often develop slowly over time due to wearing tight or ill-fitting shoes, genetic factors, or foot conditions.
Bunions can make it uncomfortable to stand or walk, so it's good to catch the problem early to stop it from worsening.
8 Exercises to Stop the Worsening of Bunions
Let us walk you through some exercises that can help reduce discomfort and improve flexibility and strength in the toes:
1- Toe Stretch
Take a comfortable seat and spread your legs out in front of you. Using your hands, stretch the muscles surrounding your toes and the bottom of your foot to bring them back towards your body gently.
Take a few minutes to hold the stretch, then let go.
2- Toe Flexion and Extension
Set your feet firmly on the ground. Curl your toes slowly downward as though attempting to lift something little with them.
Hold this position for a few seconds, then reverse the movement by extending your toes upward as much as possible.
3- Toe Spread
With your feet flat on the ground, either sit or stand.
Make as much space between each toe as possible by spreading your toes apart. After a short while, maintain this posture and then let go.
4- Toe Curls with Towel
Put a little towel on the ground before you while sitting on a chair. Grab the towel with your toes and scrunch it in your direction.
After a brief period of holding, release and straighten the towel.
5- Marble Pickup
Place a small bowl of marbles or other small items on the ground. Sit firmly in a chair and keep your feet on the floor.
Step by step, using your toes, pick up each stone and drop it into the basin or container next to you. Continue until you move all the marbles.
6- Ankle Alphabet
Take a seat in a chair with your feet off the ground.
Pretend your big toe is a pen, and write the alphabet in the air with your foot. This workout improves ankle mobility and develops your feet and ankle muscles.
7- Toe Resistance Band Exercises
Wrap one foot's toes in a resistance band and grasp the ends in your palms.
Using your entire range of motion, flex and point your toes against the band's resistance. After ten to fifteen repetitions, switch to the other foot.
8- Yoga Toe Stretch
Sit on the floor with your knees bent and your feet flat.
Place your right ankle on your left thigh just above the knee. Gently spread your fingers apart, arranging them between your right toes. Repeat this movement and then switch on to the other foot.
5 Critical Tips to Shrink Bunions Naturally
It’s essential to shrink bunions naturally to relieve bunion pain when walking. These tips can help a lot with that:
I. Choose Proper Footwear
Wear shoes with a wide toe box and low heels to reduce pressure on your toes. Shoes that are high-heeled, thin, or tight might make bunions worse.
II. Use Shoe Inserts or Orthotics
Consider using shoe inserts, splints, or orthotic devices to help distribute pressure evenly across your foot and relieve discomfort caused by bunions.
You can get MoovKart’s full foot bunion splint for pain relief.
III. Maintain a Healthy Weight
Excessive weight may worsen bunions and cause foot discomfort. Preserving a healthy weight can lessen this pressure and stop the development of bunions.
IV. Protective Padding
Use protective bunion pads or moleskin over the bunion to decrease friction and irritation from rubbing against your shoes.
V. Take Breaks
If you spend long hours on your feet, take regular breaks to rest and relieve pressure on your toes.
Final Thoughts!
There isn't one exercise that can make bunions go away on their own. Regular exercise can make your feet feel better and prevent bunions from causing more trouble.
In severe situations, bunion surgery can be necessary.
People Also Ask!
Can you stop a bunion from getting worse?
You can prevent bunions from worsening by wearing proper footwear, doing toe exercises, and seeking medical advice.
What causes bunions to worsen?
Bunions can worsen due to wearing tight shoes, genetic predisposition, foot injuries, or structural abnormalities.
Why am I suddenly getting bunions?
Bunions can suddenly appear due to wearing ill-fitting shoes, genetic factors, or changes in foot mechanics as you age.