Bunion Exercises

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 for Metatarsalgia

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 for Bunion Pain

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

This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.

Related Articles:

How to prevent Bunions? – Flexor Hallucis Longus Pain – Best Bunion Correctors – Best Shoes for Bunions – Best Insoles for Bunions – Best Bunion Pads