A bunion is a bony bump on the outside of a big toe. This problem correlates with flat feet. When the arches collapse due to tension or weakness in the muscles of the feet and lower leg, it accelerates the development of a bunion. Exercises correct the muscle imbalances that cause this to occur, but genetics do play a role in how the feet are shaped so sometimes bunion surgery is necessary.
Massage Exercises
Massing the foot and toe release tension. When you allow tension to stay in the bottom of your foot, it contributes to bunions by pulling the toes out of alignment. Your toes also feel cramped, and when they are tight, it inhibits your ability to perform other bunion exercises. Use your thumbs and massage your feet from your big toe, down the arch and back up to the little toe. Alternatively, you can stand on a tennis ball and roll the ball around the bottom of your foot with mild pressure.
Manipulation Exercises
Manipulation exercises involve moving your toe and foot using your hands. This improves range of motion in the big toe. Range of motion exercises prevent your big toe from becoming stiff. They also make recovery faster and prevent scarring if you have had bunion surgery. An example of a three-part manipulation exercise begins with you grasping the base of your big toe and the arch of your foot with the other hand. Rest the the thumb of the hand holding the arch of your foot on top of the same foot. First, gently pull your hands apart to lengthen the big toe. Second, grasp the end of the big toe near the toenail. Hold the foot still and push up on the toe. You should not let your toe bend. Third, hold the foot still and push down on the big toe. Hold each stretch for 10 seconds.
Tibialis Anterior Exercises
The tibialis anterior is a muscle on the front of the lower leg. This muscle starts at the base of the big toe and travels through the arch of the foot. The tibialis anterior lifts the front portion of the arch of the foot and moves the big toe. Strengthening this muscle therefore prevents your arch from collapsing. A simple exercise for the tibialis anterior and big toe is the napkin scrunch. Use your toes to grasp and pick up a napkin. Marbles are also a common object you can use to pick up with your toes to strengthen your feet.
Tibialis Posterior Exercises
The tibialis posterior is a muscle on the rear of the lower leg. This muscle lifts the middle of the arch to prevent collapsing. You have a chance to strengthen the tibialis posterior any time you lift the arch, particularly while standing. An example of an exercise that targets the tibialis posterior is the arch lift with an elastic band. Wrap a band around the outside of the ankle of the foot you want to work and stand on the ends of the band with your other foot to anchor it to the floor. Position your feet parallel to each other and far enough apart so that the band is taut. Then, roll your ankle outwards to lift your arch, but keep all your toes and the inside of your heel in contact with the floor.
References
- Kaiser Permanente; Foot Care: Exercising After Bunion Surgery; 2005 (pdf)
- "Yoga + Joyful Living;" Bye-Bye Bunions; Doug Keller; November/December 2008 (pdf)
- American Orthopaedic Foot and Ankle Society: Bunion Surgery
- "Yoga + Joyful Living;" Yoga Therapy for Your Arches; Doug Keller; May/June 2008 (pdf)
