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FOOT HEALTH (/FOOT-HEALTH/FOOT-HEALTH-BASICS.ASPX)

8 Foot Exercises for Bunions

Simple foot exercises, like toe stretches, can help relieve the foot pain associated with
bunions. Here are easy movements to practice every day.

By Krisha McCoy (/authors/krisha-mccoy/)

Medically Reviewed by Niya Jones, MD, MPH (/authors/niya-jones/)
Reviewed: June 7, 2010

Medically Reviewed

Bunions (/bunion/guide/) occur when the tissue at the base of your big toe becomes
swollen, forming a large bump on the side of your foot. Bunions can cause intense foot
pain (/foot-health/foot-pain-can-signal-serious-conditions.aspx) and may eventually lead to
arthritis. Fortunately, the majority of bunions can be managed without surgery.

Special foot exercises "will not get rid of the bunion because the bunion is a biomechanical
deformity, but they can relieve symptoms and increase flexibility," explains Khurram Khan,
DPM, assistant professor of podiatric medicine, New York College of Podiatric Medicine in
Manhattan.

The Benefits of Foot Exercises for Bunions

Non-surgical strategies, such as physical therapy exercises, can help to slow the
progression of your bunion. "You always want to start out with conservative therapy,"
notes Dr. Khan. "You never want to jump into surgery."

Foot exercises and toe stretches for bunions can help keep the joint between your big toe
and the rest of your foot mobile, maintaining flexibility and strengthening the muscles that
control your big toe.

Here are exercises that may benefit people with bunions:

 Toe stretches. Stretching out your toes(/)can help keep them limber and offset foot pain.
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To stretch your toes, point your toes straight ahead for 5 seconds and then curl them
under for 5 seconds. Repeat these stretches 10 times. These exercises can be especially
beneficial if you also have hammertoes (/foot-health/hammertoes.aspx), or chronically
bent toes, in addition to a bunion.

Toe flexing and contracting. Khan also recommends pressing your toes against a hard
surface such as a wall, to flex and stretch them; hold the position for 10 seconds and
repeat three to four times. Then flex your toes in the opposite direction; hold the
position for 10 seconds and repeat three to four times.

Stretching your big toe. Using your fingers to gently pull your big toe over into proper
alignment can be helpful as well, says Khan. Hold your toe in position for 10 seconds
and repeat three to four times.

Resistance exercises. Khan additionally recommends resistance exercises for your big
toe. Wrap either a towel or belt around your big toe and use it to pull your big toe
toward you while simultaneously pushing forward, against the towel, with your big toe.

Ball roll. To massage the bottom of your foot, sit down, place a golf ball on the floor
under your foot, and roll it around under your foot for two minutes. This can help
relieve foot strain and cramping.

Towel curls. You can strengthen your toes by spreading out a small towel on the floor,
curling your toes around it, and pulling it toward you. Repeat five times. Khan says that
gripping objects with your toes like this can help keep your foot flexible.

Picking up marbles. Another gripping exercise you can perform to keep your foot
flexible is picking up marbles with your toes. Do this by placing 20 marbles on the floor
in front of you and use your foot to pick the marbles up one by one and place them in a
bowl.

Walking along the beach. Whenever possible, spend time walking on sand. This can
give you a gentle foot massage and also help strengthen your toes. Khan notes that this
is especially beneficial for people who have arthritis associated with their bunions.

Khan advises his patients to perform foot exercises for their bunions every day, ideally in
the morning and at night. He suggests doing the exercises at a convenient time for you,
such as during commercial breaks while you are watching television. Once you get into the
habit, it will be easy to do them on a regular basis.
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