Bunion Home Exercises

Jun 11, 2024
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The following exercises aim to strengthen the muscles around the foot, improve flexibility, and reduce stress on the affected area.

1. Toe Stretching

Purpose: Improve flexibility and reduce tension around the bunion.

How to Perform:

  1. Sit comfortably with your feet flat on the floor.
  2. Extend your big toe away from the other toes, holding it in a stretched position for 10 seconds.
  3. Relax and return to the starting position.
  4. Repeat this stretch 10 times on each foot.


2. Toe Flex and Point

Purpose: Strengthen the muscles in the toes and improve joint mobility.

How to Perform:

  1. Sit with your feet flat on the floor.
  2. Lift your toes off the ground, keeping your heel planted.
  3. Flex your toes by curling them inward, hold for 5 seconds.
  4. Then point your toes outward, hold for another 5 seconds.
  5. Repeat this exercise 10 times.


3. Toe Circles

Purpose: Enhance flexibility and circulation in the toes.

How to Perform:

  1. Sit in a comfortable position.
  2. Lift one foot and extend your big toe.
  3. Rotate your toe in a circular motion, making 10 circles clockwise and 10 circles counterclockwise.
  4. Switch to the other foot and repeat.


4. Marble Pickup

Purpose: Strengthen the small muscles of the feet and toes.

How to Perform:

  1. Place a few marbles on the floor in front of you.
  2. Using your toes, pick up one marble at a time and place it into a bowl.
  3. Continue this exercise for 5 minutes on each foot.


5. Towel Scrunch

Purpose: Strengthen the arch and the muscles in the toes.

How to Perform:

  1. Place a towel flat on the floor.
  2. Use your toes to scrunch the towel towards you.
  3. Hold the scrunched position for 5 seconds, then release.
  4. Repeat this exercise 10 times with each foot.


6. Achilles Stretch

Purpose: Improve flexibility in the Achilles tendon and calf muscles, reducing strain on the bunion.

How to Perform:

  1. Stand facing a wall with your hands pressed against it.
  2. Place one foot back, keeping the heel on the ground, and bend your front knee.
  3. Lean into the wall until you feel a stretch in your calf and Achilles tendon.
  4. Hold the stretch for 20 seconds, then switch legs.
  5. Repeat 3 times on each