Footwear for Foot Pain
Bunion Sandals
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Director at Flawless Physio
James McCormack is a Knee, Foot and Ankle Specialist Physiotherapist with over 10 years experience.
Alongside his clinical work he has created this website to provide free-to-read content for it's users.
Alongside his clinical work he has created this website to provide free-to-read content for it's users.
Latest posts by James McCormack (see all)
- Anterior Ankle Impingement - July 24, 2022
- Tarsal Coalition - October 12, 2022
- Sural Nerve Pain - October 3, 2022
A Bunion is a condition that affects the big toe joint, which can be heredity and not painful or develop mechanically over time resulting in pain with activity. Poor Foot and Ankle strength and stability can contribute to worsening the symptoms and position of the joint. This article will provide exercises to help address the common traits that cause a bunion.
Related Article: How To Shrink Bunions Naturally
Best Bunion Exercises
Bunion exercises should be pain-free, and if there is any irritation of the joint, please contact a Physical Therapist before continuing our exercises.
Stretches for Bunions
Calf Stretch Off A Step
- Stand on the edge of a step with your knee straight
- Slowly lower your heel until your feel a stretch on the back of your lower shin.
- Hold: 45 seconds
- Sets: 3
- Frequency: Twice daily
Soleus Stretch Off A Step
- Stand on the edge of a step with your knee bent
- Slowly lower your heel until your feel a stretch on the back of your lower shin.
- Hold: 45 seconds
- Sets: 3
- Frequency: Twice daily
Big Toe Stretch
- Place your big toe up on top of a rolled towel
- Bend your knee forward until you feel a stretch under your foot.
- Hold: 45 seconds
- Sets: 3
- Frequency: Twice daily
Strengthening Exercises for Bunions
Spreading & Closing Toes
How to perform
- Relax the feet on the floor in sitting
- Spread the toes apart
- Close the toes together
- Repetitions: 12
- Sets: 3
- Frequency: Once daily
Big Toe Strengthening Exercise
- Wrap a resistance band around the big toe in a seated position
- Flex your big toe against the resistance of the band
- Return to your starting position
- Repetitions: 12
- Sets: 3
- Frequency: Once daily
Toe Crunches
- In a seated position, place your foot on a towel or piece of paper
- Contract the muscles in your feet to flex your toes
- Relax, and return to your starting position
- Repetitions: 12
- Sets: 3
- Frequency: Once daily
Balance Exercises for Bunion
Single Leg Balance
- Standing, take the unaffected foot off the floor
- Fix your eyes on a point on the wall
- Maintain this position for the desired amount of time
- Hold: 60 seconds
- Sets: 3
- Frequency: Once daily
Physiotherapy with James McCormack
James McCormack, an expert in treating bunion pain, wrote this article.
This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments weekly and face-to-face appointments in his London clinic.