A bunion is a bony prominence that forms at the joint at the base of the big toe, causing the toe to angle inward. This misalignment may lead to discomfort and make finding comfortable footwear a challenge. While these changes are structural, certain lifestyle adjustments may help alleviate associated symptoms. Here is more information on bunions and how to manage them with lifestyle changes:
Change Your Footwear
Bunions commonly develop due to several contributing factors, including a genetic predisposition to certain foot types and mechanics like overpronation. The prolonged use of narrow, pointed, or high-heeled shoes may also exacerbate the condition by crowding the toes and placing excessive pressure on the big toe joint. Wearing shoes with a wide toe box allows your toes to spread out naturally, and a low heel promotes more even weight distribution across the foot.
Footwear with adjustable straps, soft uppers, and flexible materials can further accommodate the foot’s shape and minimize irritation. Some symptoms associated with bunions include:
- Localized Soreness or Pain
- Swelling and Redness
- Discomfort From Shoe Pressure
- Restricted Movement of the Big Toe
Use Orthotics
Orthotics are shoe inserts designed to support the feet and improve foot function. They can be purchased over-the-counter or be custom-molded by a professional to fit your specific foot structure. These devices are made from various materials, such as soft ethylene-vinyl acetate (EVA) or rigid carbon fiber, to provide different levels of support and cushioning. By redistributing pressure away from the big toe joint and supporting the arch, orthotics may increase comfort and stability within the shoe. When selecting an orthotic, proper fit is fundamental, and the orthotics may require a break-in period before you can wear them for extended durations.
Do Physical Therapy
A physical therapy program introduces targeted exercises to help manage symptoms. These routines focus on improving foot mobility, strength, and mechanics. Physical therapists can customize plans for each person’s condition and needs.
Through personalized exercises, physical therapy enhances the strength and flexibility of the muscles around the foot and ankle. This can help promote proper alignment and reduce stress on the big toe joint. Stretching exercises aim to alleviate stiffness, while strengthening routines improve stability and gait mechanics.
Mobility and Stretching
Stretching can help maintain joint mobility and reduce soft tissue tightness around the big toe. A simple big-toe extension stretch, performed by gently pulling the toe back toward the top of the foot for 20–30 seconds, may be beneficial. Calf stretches are also helpful, as tight calf muscles can alter walking mechanics and increase pressure on the forefoot. These movements aim to reduce irritation, but may not be able to reverse the bunion itself.
Strength and Gait Training
Strengthening the small intrinsic muscles of the foot can improve stability and support the arch. Exercises like towel scrunches, where you use your toes to gather a towel on the floor, and marble pickups may be performed in 2–3 sets of 10–15 repetitions. This training is designed to enhance foot function, but it does not correct the underlying bony structure. A physical therapist may also analyze your gait and provide guidance on improving your walking pattern to reduce stress on the affected joint.
Schedule a Bunions Evaluation
If you are experiencing persistent discomfort from a bunion, contact a foot and ankle specialist for a thorough assessment. This evaluation can provide clarity and help you establish an appropriate management plan. They can provide personalized footwear recommendations and determine if you are a candidate for custom orthotics. A foot and ankle specialist may also refer you to a physical therapist for complementary management. Schedule an appointment today.