Exercises for Bunions?
Do you or a loved one suffer from bunions, bunionettes or another toe/foot deformity? Tired of over-the-counter medications that barely help the discomfort and pain? Interested in a more natural bunion treatment option? At Bunion Bootie, we are dedicated to providing and educating our patients about non-surgical bunion care. Today, we’re discussing bunion exercises for bunion treatment that can help to reduce the pain, discomfort and symptoms often experienced. These non-surgical strategies can possibly slow the progression of your bunion. If you have any questions about these bunion exercises or our wide range of bunion treatment products, feel free to reach out. We’re always happy to help.
Heel Raises
To perform heel raises, you should place your feet flat on the floor while sitting. Next, lift your heel and place your weight toward the outside ball of the foot. Hold this position for 5 seconds before returning your foot to the floor. Repeat with each foot ten times.
Toe Curls/Points
To perform toe curls/points we recommend sitting on a flat surface with your feet about half a foot from the floor. Next, point your toes downward toward the floor and then curl them back up slowly. Do 20 reps and 3 sets for each foot. These stretches can help keep the feet limber and combat foot pain.
Figure Eight Toe Rotations
To perform figure eight toe rotations we recommend sitting on a flat surface with your feet a few inches from the floor. Next, begin to move your toe in the motion of a figure eight. Repeat 10 times with each toe on each foot. We recommend 2 to 3 sets for each foot.
Picking-Up Marbles
To perform marble pickups, you’ll need a bowl and about 20 marbles. You’ll place the marbles on the floor with your bowl located close by. Sit on a flat surface with your feet located close to the ground. Using only your toes, pick up the marbles and place them in the bowl. Make sure to grip each marble with your toes.
Ball Rolls
To perform ball rolls, you’ll need a tennis ball or even better, a golf call. You’ll place the golf ball on the floor and place your foot on top of the ball. Next, you’ll roll your foot back and forth. Repeat the heel rolls for 3 to 5 minutes with each foot to not only massage the feet but reduce cramping and tightness in the foot.
Sand Walks
Last, if you are fortunate enough to leave near a sandy beach, walking in sand can do so much to strengthen the muscles in your foot and also improve balance. With regular execution of these exercises bunion pain should start to let up. Another great resource for bunion exercises is Harvard.edu HERE.
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