Bunions Exercises
Bunions might be a real pain. Not just do they give rise to a lot of discomforts, but they also disturb you in daily activities and also interfere with the activities you like to do. Fortunately, there are some lifestyle exercises and modifications that might aid in lowering your symptoms and cure future bunions. Here are some easy exercises that aid in lowering pain, raising mobility, and possibly reducing the progression of your bunion.
Exercises for bunion prevention and relief
Whether you are in the mid of pain from a bunion or you are trying to cure each from developing, doing regular exercises that are designed for both prevention and treatment might aid in keeping your feet healthy and free from surgery hopefully.
Toe spread outs
During the sitting, place your feet on the floor, with your heel remaining on the ground, and lift and spread the toes. Repeat this move 10 to 20 times on each foot.
Toe curls and points
This function on the toe joints by flexing the muscles under the feet. Sit on a smooth surface with your feet around 6 inches away from the floor. Curl and point your toes gradually. Do this for 2 to 3 sets for 20 reps.
Toe circles
This moves the joints in your toe and aids in lowering stiffness. While sitting on a chair, bend over and hold your big toe. Start circling the toe clockwise almost, 20 times. Stop and repeat the direction for another 20 circles. Complete the sets of 2 to 3 on each foot.
Ball roll
Place a lacrosse or tennis ball on the floor and then put your foot on the top. Roll the foot back and forth across the ball. Repeat this exercise for almost 3 to 5 minutes on each toe, even if the bunion is only on each toe.
Heel raises
During the sitting, put your toe flat on the floor. Lift your heel and then put more than half of your weight toward the outside of the ball of your toe. Hold for almost 5 seconds and then return to the ground. Repeat it 10 times on each toe.
Assisted foot abduction with exercise strand
Wrap an exercise strand around both of your big feet. With the band tight, pull both of your big toes away from the other feet with a not-too-big exercise band. With completely extended, hold it for 5 seconds, then release and repeat this exercise for almost 20 reps.
Marble pickup
For such exercise, you will require a bowl and 10 to 20 pieces of marbles. Place these marbles on the ground and put the bowl close to you. Sit on the ground with your feet closing on the floor. With your feet, try to pick up each piece of marble and place it in a bowl. Make sure to grip the toe around the marble.
Therefore, some other exercises you can also try to do are figure-eight rotation, towel pull and grip, barefoot beach walking, and some exercises after bunion surgery. (10)