A bunion, medically referred to as hallux valgus, is a bump that develops at the base of the big toe when the toe deviates inward. This is a progressive deformity in which the first metatarsophalangeal (MTP) joint is affected. It can become stiff and sore leading to significant functional disability and making it painful to wear shoes. The following can also contribute to the formation of a bunion: wearing narrow toe boxed shoes (high heels or shoes that are too small), excessive and repetitive running and jumping, genetics such as joint laxity — too much flexibility in the joint at the base of the big toe, foot shape, or a pronated foot — having flat arches.
Fortunately, with lifestyle modification and exercise, symptoms may ease without the need for surgery.
Lifestyle modification and symptom management includes wearing shoes that provide a wider and deeper toe box made from materials with a little bit of give such as soft leather. Under the guidance of your doctor or physical therapist, other potential interventions might consist of using an assistive walking device to reduce foot pain and improve walking stability, utilizing a supportive orthotic, and foot split or toe separators to reduce pressure on the big toe.
Exercises to address bunion symptoms include:
Arch lifting: Begin in a staggered standing position with your front knee slightly bent and your back knee straight. Try to lift up the arch of your foot while keeping your toes and heel in contact with the ground. Make sure to avoid gripping with your toes. A slight weight shift to the outside of your foot is normal.
Toe Spreading: Begin in a standing upright position with your feet shoulder width apart, looking down at your feet. Gently spread your toes apart to cause the arch of your foot to rise away from the ground. Make sure to keep your foot in contact with the ground.
Heel raise: Begin standing tall with your feet slightly less than shoulder width apart and toes pointing forward. Lift your heels and raise up onto your toes, then lower back down, and repeat. Make sure to keep your balance and do not let your heels roll to either side.
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