Bunions: Tips & Stretches to Help Relieve Pain
Bunions, referred to in the medical community as Hallux Valgus, are one of the most common forefoot deformities. A bunion is a prominent bump on the inside of the foot around the big toe joint. This bump is actually a bone protruding towards the inside of the foot.
With the continued movement of the big toe towards the smaller toes, it is common to find the big toe resting under or over the second toe. This causes a common forefoot condition called overlapping toes.
Symptoms of bunions include:
- Inflammation
- Swelling
- Soreness
- Change in gait
TIPS TO HELP RELIEVE BUNION DISCOMFORT AT HOME
- Wear properly fitted footwear
- Wear orthotics to provide extra comfort and support
- Exercises and stretches
- Soaking feet in warm water with epsom salts or ice packs
- Maintain a normal body weight to alleviate pressure
- Foot massages
STRETCHES TO HELP RELIEVE BUNION PAIN
Combining exercises & stretches with proper footwear and foot care can help to alleviate pain and avoid or improve bunion pain. Be good to your feet and they will be good to you!
1. Downward Dog
The downward dog stretches our hamstrings, calves, and Achilles tendons, which can help stretch the muscles leading to the bunion area. Once you are comfortable in the pose, try alternate heel raises and make sure you press down firmly into the foot on the floor to increase the stretch of the back leg.
2. Bridge Pose
The Bridge Pose helps stretch the arches and toes in the bunion area. Make sure to keep your thighs and feet parallel and press through your arches and toes. Keeping your feet grounded will keep them from splaying outward
3. Seated Forward Bend
Sit on the floor with your legs straight out in front of you. Flex your feet and point your toes towards the ceiling. Raise your arms above your head and lengthen your spine. Exhale, and slowly bend forward and put your hands on the back of your toes to stretch your feet
4. Upward Dog
The Upward Dog helps stretch the front of your ankles while strengthening the toe extensors. Lay on the ground with your toes resting on the tops of your feet. Lift your chest up and keep your hands planted to the ground. Lightly press all your toe nails into the floor to align and stretch your feet.
BEST ORTHOTICS FOR BUNIONS
Supporting the arch with Aetrex Orthotics will prevent the collapse of the arch and thereby can help prevent the formation of a bunion. A key goal of Aetrex Orthotics is to provide alignment and keep the foot closer to the neutral position throughout the gait cycle.
Benefits of Aetrex Orthotics:
- Alignment & Biomechanical Efficiency: Proper alignment helps minimize overpronation and alleviates pressure on the affected joint.
- Increases Mobility: Proper alignment can help reduce the deformity. This helps increase mobility and prevent stiffness from developing in the joint. This can help delay the progression of the deformity.
- High-Tech Materials: The plush, slow-recovery IQ150™ memory foam immediately customizes to your foot and reduces pressure on the affected joint. It helps protect the foot and provides additional cushioning for comfort and pain relief.
BEST SHOES FOR BUNIONS
Bunions are a common problem experienced mostly by women. The deformity can develop from an abnormality in foot function, or arthritis, but is more commonly caused by wearing improper fitting footwear. Tight, narrow dress shoes with a constrictive toe box (toe area) can cause the foot to begin to take the shape of the shoe, leading to the formation of a bunion. Women who have bunions normally wear dress shoes that are too small for their feet. Their toes are squeezed together in their shoes causing the first metatarsal bone to protrude on the side of the foot.
It is important for men and women to realize that wearing dress shoes and boots, which are tapered in the toe area, can cause the bunion to worsen. Wearing properly fitting shoes, and using orthotics if appropriate can help to avoid further issues with bunions.
All Aetrex shoes have the signature Aetrex Arch support either built into the footbed or with a removable insole. Arch supports helps align the body properly and alleviates pressure on the affected joint.
Select Aetrex Shoes also feature a bunion pocket that has strategically placed straps that provide a void for bunions. The bunion pocket eliminates pressure and restriction on the area to add comfort where it's needed most.
