Bunions are structural changes to the big toe of the foot. The big toe tilts toward the other toes, instead of remaining straight, creating a small bump at the side of the big toe. According to the American College of Foot and Ankle Surgeons, tight shoes do not cause bunions but may exacerbate the condition. Bunions are the result of inherited structural anomalies in the foot, making some people more prone to the condition than others. Exercises will not restore the position of the toe but can help relieve pain and maintain flexibility in the joint.
Toe Stretching
Grasp your big toe and stretch the joint in all directions. Gently massage the ball of your big toe with your other hand. Take care to keep the rest of the foot stable--the intent is to isolate joint of the big toe. Hold your position in each direction for 10 to 15 seconds and repeat up to 10 times. If your toes are stiff, stretch gently to avoid aggravating the joint.
Toe Traction
Grab your big toe and apply gentle traction by pulling on the joint. Gently massage the ball of your big toe with your other hand and be sure to keep the rest of the foot stable. Your toes may crack or pop during this exercise. If you experience pain, stop immediately. Hold the pull for 10 to 15 seconds and repeat up to 10 times.
Elastic Resistance
Loop an elastic band around both your big toes. Produce bands, like the type found around broccoli or asparagus, work well for this exercise. Spread your feet apart so that your toes pull against the elastic band. Your big toes should pull away from the rest of the toes. Hold this position for 1 to 2 minutes and then release. Repeat up to 10 times.
Toe Spreading
Sit or stand, and place the ball of the affected foot on the floor. Spread your toes as far as they will go and gently rotate your foot clockwise and counter-clockwise. Rotate your foot 10 times in each direction.
Ball Roll
Rest the ball of your foot on a tennis ball or massage ball. Let your toes relax and follow the natural curve of the ball. Roll the ball clockwise and counter-clockwise, 10 times in each direction.
