Bunions are protrusions from the toes, most often the big toe. They are generally caused by carrying too much weight or wearing ill-fitting shoes for long periods of time. Bunions can be painful and hinder physical activity. Instead of leading a sedentary life, try several toe exercises to alleviate the bunion pain.
Big Toe Stretch
Stretching out your toes, especially the big toe, can help tp soothe pain and improve blood circulation to the affected area. Wrap a rubber band around the big toe of the affected foot. While standing, pull the rubber band up and hold the toe in a stable position for five seconds, then release. Do this exercise 10 times.
Toe Spreading
Sit down and plant the affected foot on the floor. Spread your toes as wide as possible with plenty of space between the toes. Rotate your foot in a counterclockwise motion 10 times then perform a rotation in a clockwise motion 10 times.
Foot Contraction
Sit on the floor and bend your knees until they reach a 45 degree angle. Gently squeeze and contract your foot until the foot is in a slightly curved position. Hold for five seconds then relax. Repeat the foot contraction 10 times.
Rubber Band Pull
Sit down and place your feet together. Wrap a rubber band tightly around both of your big toes. Pull each toe outward so they are pushing against your second toes. Hold for 10 seconds and release. Repeat the rubber band pull 10 times.
Ball Roll
This relaxing exercise can be done with a small rubber ball or tennis ball. Sit down and place the ball under your foot and roll it around 10 times in a counterclockwise motion, then 10 times in a clockwise motion.
