Bunions are ugly, painful and to some degree preventable. Although bunions are sometimes hereditary, they may also form due to incorrect alignment of the feet or improper footwear. Exercises for the calves, toes and feet may correct issues that lead to bunions or slow their development. Otherwise, surgery may be the only option.
Tennis Ball Raises
The tennis ball raises exercise teaches you to maintain correct alignment in the feet an ankle. This prevents improper alignment, which in turn prevents pressure on the big toe that can lead to bunions. The ball of the foot should remain centered under the knee during most of the day. Letting your arch flatten and your weight shift to the big toe side of your foot in unhealthy for the big toes. To strengthen your feet, ankles and calves while keeping correct alignment, stand up tall with a tennis ball squeezed between your ankles. Rise slowly onto the balls of your feet with your ankles level. Slowly lower your heels back to the floor to complete one tennis ball raise.
Little Toe Exercise
The little toe exercise requires the smallest of movement but can be quite challenging. The exercise strengthens your feet and the muscles that run from the little toe up the side of your legs. These muscles are important for keeping your arches lifted and your ankles stable so your weight is evenly distributed on both sides of your feet. To do this exercise, stand up and curl all the toes of one foot off the floor. Touch the little toe only to the floor and then raise it back up again with the other toes. Do the desired number of reps and then repeat with your other foot.
Advanced Toe Exercise
In yoga, being able to keep all four corners of the feet equally touching the floor is important during standing poses. This means that the arches lift appropriately without rolling the foot onto either side. The big toe, little toe and each side of the heel press equally into the floor. The advanced toe exercise helps make this foot alignment possible. It is surprisingly hard, but well worth the effort. This exercise strengthens the muscles on both sides of your feet. To perform this exercise, stand up tall and curl all of the toes of one foot off the floor. Hold the three middle toes in the air and touch the big toe and little toe to the floor. Lift the big and little toes up together. This completes one rep. Complete a set of the desired number of repetitions and then repeat with the other foot.
