A bunion is when the big toe is misaligned with the rest of the foot, curving and making a bump on the side of the toe. Although some people are genetically predisposed to bunions, tight shoes and muscle imbalances contribute to the formation of a bunion, too. A dropped arch is a connected problem that furthers contributes to formation of bunions. Performing range-of-motion, stretching and strengthening exercises every day will help you prevent bunions and recover from bunion surgery if your bunions require that medical intervention.
Picking up a Napkin
Picking up a napkin with your foot strengthens the tibialis anterior muscles of your lower leg. The tibialis anterior runs along the tibia bone in your lower leg and along the front of your leg through the big toe and the front part of your foot's arch. This exercise encourages lifting your arch for proper foot posture. To do this exercise, stand up tall with a napkin on the floor in front of your right foot. Grab the napkin using only your toes. Turn your foot sideways and bend your knee to bring the napkin up to your right hand. Repeat on the left side to strengthen the muscles in both of your feet and lower legs.
Lifting Your Big Toe
Another way to activate the tibialis anterior and to strengthen the big toe is to simply isolate and lift that toe without moving the rest of your foot. You can sit down if it is easier for your balance. To perform this exercise, place your feet flat on the floor and lift your arches. Feel all four corners of the foot making contact with the ground, including your big toe, little toe, and both sides of your heel. Then, raise the right big toe off the floor. The mound underneath your big toe on the bottom of your foot stays touching the floor. Repeat with the left big toe.
Hero Pose
Hero pose from yoga stretches the toes all the way through the arches, particularly the plantar muscles on the bottoms of your feet. This pose is sometimes difficult on the knees. You may sit on a yoga block to relieve knee pressure. To perform hero pose, kneel on the floor and curl your toes under you so your heels and arches are in the air with the soles of your feet facing behind you. Sit on your ankles and rest your hands on your lap. Sit up straight with your spine in neutral and look straight ahead. If you need to sit on a block, place it between your feet.
Single Heel Raise
The single heel raise is an exercise for people to do after bunion surgery once they are able to put weight on the foot that had surgery. This exercise makes the big toe flex to increase flexibility. To do this exercise, stand up with your feet flat. Then, lift the heel of the toe that had the bunion but keep the ball of the foot on the ground. Your toes flex as you lift your heel.
