How To Fix Bunions. The 4 Most Effective Exercises. (& 3 Causes)
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- Опубліковано 12 чер 2024
- To reduce bunion pain & deformity we need to... remove the 3 causes of bunions, mobilise the big toe joint, stretch the muscles that pull the big toe in, and strengthen the muscles that pull the toe out. Here's how.
0:00 Intro
0:16 Remove the cause of Bunions
1:09 ANKLE MOBILISATION
1:52 TOE MOBILISATION
2:28 TOE SEPARATION CALF RAISES
3:26 STRENGTHEN ABDUCTORS
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How to fix bunions with exercise:
Firstly we need to remove the causes of bunions:
1. Shoes with a narrow toe box push our big toe in so we need to wear shoes-and socks--with a wider toe box.
2. The second cause of bunions is flat feet. When the arch of the foot collapses, the big toe is pushed towards the other toes. If you have flat feet, you can use orthotics that support the arch, wear shoes that are designed for pronation support, and do an exercise that helps support the arch of your foot.
3. The third cause of bunions is reduced ankle mobility. If our ankles don’t flex properly, our foot tends to turn out as we walk, which pushes that big toe inward.
BUNION RELIEF EXERCISES…
ANKLE MOBILIZATION.
By mobilizing the ankle so that it has more flexion-specifically over the big toe-we can reduce the ‘toe-out’ that causes
TOE MOBILISATION
People with bunions have reduced big toe mobility (another cause of ‘toe-out’ walking), so to reverse bunions, we need loosen the big toe joint, especially into extension.
TOE SEPARATION CALF RAISES
This is a great bunion stretch to give you relief from bunions and reverse bunions naturally. By pulling the big toes together with a band we can stretch the muscles than pull the big toe in. By doing calf raises we help reduce fallen arches that cause bunions. We can do both of these at once!
Silicon toe spacers are another way of stretching the Hallicus Adductor (the muscles that shorten in people with bunions)
STRENGTHEN ADDUCTORS
Lastly, we want to strengthen the muscles that pull the big toe out.
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![Do Bunion Correctors Work? [How To SHRINK Bunions Naturally!]](/img/n.gif)
If you have a more advanced case of bunions, start very gently with these exercises, especially the toe mobilisation. People with advanced bunions usually have some arthritic degeneration of the big toe joint, so the toe joint may be inflamed. The earlier you start on bunion care the better. Good luck.
Liked and subscribed. Feel arch development and toe improvement after just 2 days
That was so helpful!!
Thank you!
cheers!
Thanks, great exercises! These are the best I’ve found. Simple & seem effective, can already feel unused muscles at work. Will persevere
👍👍👍
great video - packed with useful information and exercises! thank you :)
Thanks Hellie!!
Thankyou very much Mister.
No worries! 👍
This is great.😊
🙏👍
thank you very mch. very clear and simple but effective
You're welcome!
Thank you for a great video. The demonstrations and verbal directions/examples were easy to follow and understand. Suggestions of using silicone toe separators or a folded socks were also helpful 😊.
Glad it was helpful!🙌
ขอขอบคุณ
Thanks for the Super Thanks! 🙏🙏🙏
Another great video! Can these exercises also be used to prevent bunions?
Yes, if they run in the family, or that big toe joint gets a bit stiff... get in early!!
i like that orange seiko monster
Cheers!
Are there exercises like this to help with conditions like mallet toe? I’ve been looking into it lately and it seems a lot of the problem may also come from from poor posture in standing and especially walking.
A lot of mallet toe originates from shoes that don't have enough space for the toes to fully extend. If it's one toe it can be from trauma. If it's not too bad, exercises can help. But they would be different exercises to these ones.
Can this reverse bunions? I have a mild bunion, started noticing it 3 years ago.
Depends on the case. Good that you're onto it early. Shoe choice is very important too
@@BodyFixExerciseshow can I get the right anti bunion shoes who and how do I approach it
Will doing this get rid of my bunions? I’m 60 and I’ve had them since primary school 💜
Since primary school? Wow. That's a very long time. I doubt these exercises will be sufficient to correct bunions that have been there for 50 years. But they'll help, so be proactive and give them a go
The last exercise gives me a cramp in the arch of my foot - is that normal? Otherwise, these are really good 😊
The last exercise is pretty hard to do if you've never done something like that before. Most people don't get a cramp. I suspect it's because you aren't quite getting the right muscles working yet and your body is trying to compensate by using other muscles. So only do a few a day until you get the hang of it, and only increase it when you can do more with no cramp.
I have arch on both feet .I want to know will arch support shoe or insole good to us? If I wear shoe with arch support at office I walk better .If I return home with slipper without arch support my big toe on left feet touching the 2nd toe .
Last excercise i find utterly impossible the others i can do but hey no one else has an issue so oh well.
I’ve worn orthotics for decades and my bunions are far worse. I like the exercises though.👍
Yes orthotics are certainly not the be-all-and-end-all. They're more like damage control.
Try the exercises in my foot over-pronation video. Reducing pronation is a huge part of bunion control
I love individual toe socks but it seems like they went out of popularity and now I can’t find them as easily
A pity, because they're fun too. My sister had a pair with every toe a different colour. Try Amazon if you have it in your part of the world. I saw some there. The brand Injinji specialises in them
Impressed! 👍 Clear and concise. Exercises seems logical, and takes into account our general lack of time and money.
Glad you enjoyed it!