The following seven exercises can benefit your overall foot health if you currently suffer from bunions. Perform these exercises first thing in the morning and at night before you go to bed for the best results.
1. Toe stretches
Point your toes straight ahead for five seconds, then curl them under for another five seconds. Repeat this movement up to 10 times to help relieve bunions, as well as hammertoes.
2. Toe flexing
Press your toes against a flat, hard surface, such as a wall. Flex and stretch your toes for up to 10 seconds, then repeat four times. Then, flex your toes in the opposite direction and hold for 10 seconds. Repeat four times.
3. Stretching the big toe
Use your fingers to gently pull your big toe into proper alignment. Hold your toe in this position for 10 seconds, and repeat four times. This movement can help improve
4. Resistance training
Wrap a thin towel or belt around your big toe, and pull your big toe forward while pushing forward against the towel or belt using your big toe. This resistance exercise will help strengthen the muscles in your big toe.
5. Towel curls
Lay a small towel on the floor, and spread it out. Curl your toes around the towel to grip the object, then pull the towel toward you. Repeat this movement five times to improve flexibility in your toes and foot. Alternately, you could do this same gripping exercises with about 20 marbles. Pick up each marble using your toes, and drop them into a bowl.
6. Ball roll
Place a golf ball on the floor near your feet. Sit down, and roll the ball under your foot for about two minutes to massage the bottom of your foot. This exercise can help relieve any cramping and foot strain triggered by your bunion.
7. Walking on sand
Walking on sand can help provide relief for your feet if you also suffer from arthritis in addition to bunions. Walking on sand will give you a soothing, gentle foot massage, while also helping strengthen your toes since you’re walking on
Are bunions resulting in your having severe foot pain? Call Kansas City Foot Specialists to schedule an evaluation at (913) 338-4440, or request an appointment online so we can determine the true cause of your injury and get you back on your feet.