The Latin word "bunion," means enlargement. A bunion is an enlargement of the joint at the base of your big toe and begins to form whenever your big toe moves out of place. Hallux abducto valgus, also referred to as HAV, is the clinical term used for the deviated position of your big toe, and is the cause of your bunion. One method of preventing bunions or slowing the joint enlargement is to preform exercises that correct HAV.
Toe Adductor
As your big toe moves out of place, your joint becomes larger and your bunion could become painful. One method of keeping your big toe from deviating is to strengthen the muscles that control the side-to-side movement of your big toe, or your toe adductor muscles.
To begin, sit with your exercising leg bent, foot flat on the ground. Keeping your heel on the surface of the ground, slowly pivot from you heel and raise your foot. Using your hand, gently pull your big toe out to the side, away from your other toes. Complete this exercise 10 times, holding your toe away from your other toes for two to three seconds each time. Repeat on the other foot if necessary.
Rubber Band Pulls
Another exercise to help prevent the occurrence of bunions uses a rubber band to strengthen the muscles that hold your toes in place. To begin, place one thick rubber band around both big toes. Without moving your feet, stretch the rubber band by pulling your big toes away from each other. Remove the rubber band and next place it around all of your toes on one foot, making sure that the band is tight enough to provide resistance; if not, double it. Spread your toes apart, using the resistance from the band to strengthen the toe muscles. Your goal is to complete five or six repetitions of the two rubber band exercise every few hours.
Toe Extensor
Lastly, and in conjunction with other toe strengthening exercises, you can prevent bunions or slow the joint enlargement by performing toe extensor exercises to correct HAV.
Begin by sitting with your exercising leg bent, your foot flat on the ground. Keeping your heel on the ground, raise your foot and curl your toes tightly down toward the ground. Using your hand, gently push down on your toes. You can flex each toe individually or do them as a group. Hold for two to three seconds and complete this exercise 10 times. Repeat on the other foot if necessary.
References
- "Eccentric Muscle Training in Sports and Orthopedics"; Mark Albert; 1991
- "Fitness Professional's Handbook, 5th ed"; Edward T. Howley; 2007
- "Journal of AHIMA"; Clinical Notes: The Bane of the Bunion; Vicky Howe; Aug. 1992
