So what’s a bunion?
According to a podiatrist, a bunion comprises typically of two elements.
It begins when the big toe, medically termed as the hallux, rotates and moves away from the middle of the body at its joint. Then the bone behind the big toe forming the other half of the joint, known as the first metatarsal, rotates and turns into the middle of the body.
The joint becomes enlarged and starts rubbing against shoes, resulting in a protective, fluid-filled sac to form on the rubbed area, which often becomes sore, inflamed, and painful.
Why do people suffer from them?
Generally, 23% of the world’s populace suffers from bunions at some level, but they are more prevalent in women above the age of 65. It’s unclear what exactly causes a bunion formation, but we believe they result from multiple factors instead of just one.
Does genetics cause bunions?
In some cases, yes. Experts have identified a hereditary component, weaker in women than men, even though bunions are more prevalent in women. If there is a first metatarsal that rotates and turns into the middle of the body is present from birth, it can be connected to the development of a bunion later in life.
The Ehlers-Danlos syndrome, hypermobility, and other connective tissue disorders such as rheumatoid arthritis with a hereditary component can also cause a bunion formation.
Bunions develop when the tissue at the base of your big toe gets swollen, leading to a big bump on the side of your foot. Bunions can cause intense pain in the feet and may ultimately lead to arthritis. Luckily, you can manage the majority of bunions without surgery.
According to a professional, special foot exercises won’t rid you of the bunion because the bunion is a biomechanical deformity; however, they can manage symptoms and improve flexibility.
The Benefits of Foot Exercises for Bunions
Strategies other than surgery, such as physical therapy exercises, can help slow your bunion from progressing. And you always want to begin with conservative therapy. You should avoid jumping head-first into surgery. But if the situation worsens, you should seek immediate Bunion Treatment in Chino.
Toe stretches and other foot exercises for bunions can help maintain mobility in the joint between your big toe and your foot, increase flexibility, and strengthen the muscles that control your big toe.
Below are exercises that may aid people with bunions:
Do toe stretches:
Stretching out your toes can help maintain flexibility and prevent foot pain. To begin stretching your toes, point your toes directly ahead for five seconds and then curl them under for another five seconds. Repeat the same stretches ten times. These exercises can be especially helpful if you also have chronically bent toes, hammertoes, with a bunion.
Stretch your big toe:
A helpful exercise is to use your fingers to gently pull your big toe over into proper alignment. Remain in this pose for ten seconds and repeat.
Flex and contract your toes:
It is also recommended to press your toes against a sturdy surface like a wall, flex and stretch them, hold the position for ten seconds and repeat. Then bend your toes in the opposite direction; keep them in place for some seconds, and repeat.
Practice towel curls:
You can increase your toes’ strength by spreading out a small towel on the floor, curling your toes over it, and pulling it toward you. Professionals say that gripping objects with your toes in this way can help keep your foot flexible.
Do resistance exercises:
Additionally, experts recommend resistance exercises for your feet.
Using a belt or a towel, wrap your big toe and use it to pull it toward you while pushing against the towel with your big toe at the same time.
Practice ball roll:
To massage the base of your feet, sit down, place a golf ball under your feet, and roll it around for some minutes. Rolling can help relieve cramping and foot strain.
Walk on the beach:
Whenever you have spare time, try walking on sand. Walking gives you a gentle foot massage while also helping to strengthen your toes. Doctors remark that this is particularly beneficial for someone with arthritis associated with their bunions.
Pick up marbles:
Another interesting exercise for your foot’s flexibility is picking up marbles with your toes. On the floor in front of you, put some marbles, and use your foot to pick up the marbles and put them in a bowl.
Doctors in Ontario podiatry advise their patients to perform foot exercises for their bunions daily, preferably in the morning and evening. They suggest exercising at a convenient time, like during commercial breaks while you are watching TV. Once you develop a habit, it will get easier to do them regularly.