A bunion is a deformity of the big toe. This deformity causes the big toe to turn outwards. Bunions are commonly caused by wearing ill-fitting shoes, arthritis, polio and heredity. Bunions are much more common in women then men, in large part because of the type of shoes they wear. The American Orthopaedic Foot and Ankle Society conducted a study that found 88 percent of American women wear shoes that are too small. Of these women, 55 percent have bunions. Bunions can be painful and the only way to permanently eliminate a bunion is surgery. Following surgery, exercises can help expedient your recovery, prevent stiffness as well as scarring and make it easier to wear the shoes of your choosing. Always consult your doctor before beginning exercises post-bunion surgery.
Big Toe Flexion
Big toe flexion will help to increase the range of motion in your toe following bunion surgery. Flexion is the act of decreasing the angle of a joint or bringing your toe toward your body. Sit on a chair. Bring your affected foot up by bending your knee and positioning it on the edge of your chair. Place one of your hands on your heel for support. Use your other hand to pull upward on your big toe -- pull so that your toe is pointing in the direction of your body. Hold this position for 10 seconds. Straighten your toe back out and repeat. Complete one set of 10 repetitions, two times each day.
Big Toe Extension
Big toe extension will help to increase your range of motion and eliminate stiffness in your toe following surgery. Extension is the act of increasing the angle of your joint or bringing your toe away from your body. Sit on a chair and bend your knee up so that you can position the heel of your foot on the edge of the chair. Grasp your heel with one hand for support. Use your other hand to curl your big toe forward. Hold this position for 10 seconds. Relax and repeat. Complete one set of 10 repetitions, twice a day.
Towel Scrunch
A towel scrunch will help to decrease stiffness and increase the function of your big toe after bunion surgery. Position a towel on the floor just in front of a chair. Sit in the chair with your back straight and your feet on the floor. Use only the toes of your affected foot to pull the towel toward the chair. Complete three sets of 20 repetitions. Rest for four seconds between each repetition. During your rest period, be sure to straighten your towel back out so that you can repeat the exercise.
Marble Grab
Completing a marble grab exercise will help to increase the motion in your foot as well as reduce stiffness post-bunion surgery. Sit in a chair and position 10 marbles on the floor in front of your affected foot. Pick up each marble by curling your toes around them. Take the marble and drop it by your unaffected foot. Repeat until each marble is by your healthy foot. Complete three sets of 20 repetitions of this exercise. Try to move one marble every four seconds. Allow for a rest period of one minute between sets.
