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Foot Pain

Bunion Exercises

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1 month ago

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by james

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.

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 Article:  Flexor Hallucis Longus Pain

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