How To Improve Hallux Valgus?

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If you suffer from hallux valgus, commonly known as bunions, you know the pain and discomfort this foot deformity can cause. While severe cases may require surgery, there are several exercises and techniques that can help improve hallux valgus and provide relief from symptoms.

Toe Mobility Exercises

Maintaining mobility in the big toe joint is crucial for managing bunions. Try these simple exercises:

  • Toe extension: Gently bend the big toe upwards and hold for 30 seconds. Repeat 3 times to reduce stiffness.
  • Toe abduction: Place your foot flat and push the big toe outwards away from the other toes. Hold for 5 seconds and repeat 10 times to strengthen the abductor hallucis muscle.
  • Toe spread out: Lift all toes off the floor, then push the big toe down and inwards while pushing the little toes outwards. This improves intrinsic foot muscle strength and toe abduction.

Foot Strengthening Exercises

Strengthening the muscles in your feet and ankles can help support the big toe joint and potentially slow bunion progression.

  • Towel curls: Place a towel flat on the floor and use your toes to crunch and pull it towards you. This strengthens the intrinsic foot muscles.
  • Heel raises: Rise up on your toes, lifting the heels off the floor to strengthen the calf muscles and improve ankle mobility.
  • Arch doming: Contract the foot muscles to raise the arch as high as possible without curling the toes. This activates the abductor hallucis.

Other Helpful Techniques

In addition to exercises, consider these techniques for bunion management:

  • Toe separators/spacers: Wearing these at night can help realign the big toe and reduce bunion progression.
  • Taping/splinting: Taping methods like the Mulligan technique may temporarily realign the big toe joint.
  • Proper footwear: Wear shoes with a wide toe box to avoid excessive pressure on the bunion.
  • Gait retraining: A physiotherapist can assess and correct any gait abnormalities contributing to bunion development.

Consistent practice of these exercises and techniques can improve mobility, reduce pain, and potentially slow the progression of your hallux valgus deformity. However, it’s important to note that severe cases may ultimately require surgical intervention.

If you’re dealing with bunion pain, don’t hesitate to consult a podiatrist or physiotherapist for a personalized treatment plan. With the right approach, you can find relief and improve your quality of life.

Recent Posts

How To Improve Hallux Valgus?

If you suffer from hallux valgus, commonly known as bunions, you know the pain and discomfort this foot deformity can cause. While severe cases may require surgery, there are several exercises and techniques that can help improve hallux valgus and

Read More »

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