Bunions partly develop because in part because of poorly fitting shoes and genetic predisposition, and if left untreated, bunions can become painful and cause deformities in the big toe. A few simple yoga exercises can help relieve the stress of bunions and slow their progression.
Little Toe Exercise
The strength of the muscles and ligaments in your lower leg play a factor in the development of bunions; imbalances cause the metatarsal to shift and overcompensate for the lack of strength in the foot, which allow bunions to develop. The tibialis anterior helps support and provide energy to your big toe, and proper stretching of this muscle can help strengthen it.
Start with your foot flat on the ground and lift your big toe naturally. Use your index finger for support on the ball of the toe when lifting and keep your foot flat on the ground throughout the stretch. Lift the remaining toes while keeping the little toe on the ground. Maintain constant breathing patterns throughout, hold for 10 to 15 seconds, and repeat.
Triangle Pose
The triangle pose challenges you to extend through your big toe while keeping the mound of the toe grounded. This exercise is not recommended for individuals with excruciatingly painful bunions and should be performed at your own risk.
Begin the exercise by extending your legs slightly more than shoulder-width apart, bending them slightly; shift the foot with the bunion 90 degrees. Keeping your back foot grounded and your back straight, reach and grab the top of that foot while stretching your oblique muscle. If the bunion becomes painful during this exercise, bend your knees to relieve stress. Hold for 10 to 15 seconds and repeat.
Yoga Handshake
The yoga handshake helps relieve tension in the muscles located near the toes. Before performing the exercise, apply pressure to the bunion using a tennis ball or your thumbs. This will help stretch and soften the soles of your feet and provide relief in the ligaments and tendons within the metatarsals.
Thread your fingers between your toes from the bottom of your foot. Perform a handshaking motion and slightly increase intensity midway through the handshake. Perform for 10 to 15 seconds and lower the intensity when the midway point has been reached. Repeat the same motion from the top of the foot and alternate feet.
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