12 Bunion Exercises and Stretches for Effective Relief

Do you feel a Bony lump in the joint of your toes? Do you find it a bit uncomfortable to wear shoes? You might be suffering from a bunion. A bunion is the formation of a bony lump in the joint of the base of your big toe. It can cause a lot of pain and discomfort especially when you are wearing shoes. There are several experiments done to find the cause of this condition but it can't be cured. However, some bunion exercises and stretches are really helpful in improving flexibility and relieving pain in individuals.

What is a Bunion?

A bunion is a bony lump formed in the joint of the base of your big toe, which is called a ma metatarsophalangeal joint. It occurs when this particular joint moves out of its place, which results in the big toe leaning towards other toes and their base practically sticking out. This condition becomes worse in the long term if you do not take the necessary precautions.

Exercise and stretches for bunion relief

Exercise stretches in certain activities are very helpful in finding relief in the bunion. Certain bunion stretch exercises will gradually help in getting over this condition

1. Big toe circle

In this exercise, you are required to rotate your big toe in circles. It is essential to rotate on both sides. Move your big toe in a clockwise and counterclockwise manner. This will particularly help in improving the flexibility and motion range of the big toe joint area

2. Toe spreads

For the toe spread, you are required to set your toes wide apart and then bring them back in the same position. This exercise is well known for strengthening the muscles of the big toe. This also helps in improving flexibility. This exercise helps a lot with bunions.

3. Toe flexes and points

You need to call your doors under your feet and then try to point them out in a forward direction. It is a very good exercise, and I think the mustard and improvement of flexibility around your big toe.

4. Ball roll

Ball roll really helps in bunion conditions. You need to play the tennis ball or golf ball to roll it back and forth with the sole of your foot. This exercise helps in relieving pain and maintaining the proper circulation of the foot.

5. Towel scrunches 

It is another exercise that helps with a bunion. You need to place the towel on the floor and scrunch it with your toes with pressure. This exercise helps in muscle strengthening. The feet need to improve the strength of grip of the foot.

6. Big toe presses

In this exercise, you are required to use a resistance band to pull it back towards your body. It helps in strengthening muscles that help in the proper alignment of the big toe.

7. Toe abduction 

Place the resistance band around the big toe to spread them apart properly. This exercise makes big muscles strong. The exercise is good for big toe alignment.

8. Heel raises 

In this exercise, you need to stand up on tip toes and hold 5 seconds in that position. It is recommended to repeat 10 times. This helps strengthen the muscles of the calves and feet. This helps to reduce pressure on the big toe joint. 

9. Massage 

Around the area of the bunion,, you need to gently massage. It can effectively help in the reduction of pain and improve circulation properly. 

10. Walking barefoot

It is recommended to walk barefoot interface like sand and grass, which helps in proper alignment of feet. Over time, you can see an effective increase in the strength of wheat and better balance while walking.

11. Swimming 

It is recommended to swim for the overall exercise of the body, from breathing exercises to other kinds of exercise. Swimming helps in relieving the pain and improves the flexibility of the individual. This exercise is helpful not only to the bunion condition but also to relax your body. It is an excellent bunion workout.

12. Yoga

Yoga also helps with bunion feet condition. You should practice stretching your feet and ankles in the downward position. The position should be like a dog and tree pose to get maximum benefit from it. This exercise has a pain-relieving effect to improve flexibility.

Bunion is a very painful condition that has an enormous effect on people. There is not any permanent cure for this condition, but with the help of these exercises in proper footwear, you can reduce the symptoms gradually. 

For best results with this condition, you need to perform bunion exercises along with the right Medifeet shoes that help in better alignment of the foot. Our footwear is comfortable and supportive. Bunion stretching exercises are truly helpful in reducing the symptoms to lead a healthy life.