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Toe aches bothering you? Try these remedies 
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Toe aches bothering you? Try these remedies 

Feb 07, 2025
03:20 pm

What's the story

Bunions can be a real pain, causing discomfort and disrupting your day. They occur when your big toe pushes toward the next toe, misaligning the joint. Fortunately, there are exercises that can strengthen your feet and help manage symptoms. This article shares five super-effective exercises to help relieve bunion pain and support foot health

Toe spread

Toe spreads for flexibility

Toe spreads are easy and highly beneficial for improving your toe flexibility. Sit in a comfortable position with your feet flat on the floor. Spread your toes as wide as you can, hold for a count of 10, and then relax. Do this exercise 10 times for each foot every day. This exercise decreases the strain on your bunion and enhances toe mobility.

Big toe stretch

Big toe stretches for alignment

These stretches focus on the muscles surrounding your bunion. Sit with your legs straight out in front of you and loop a towel around your affected toe. Keeping your knee straight, gently pull the towel towards you until you feel a stretch along the bottom of your foot and back of your leg. Hold for 15-30 seconds and repeat three times per session.

Heel raise

Heel raises to strengthen arch

Heel raises strengthen the arches of your feet and enhance balance and stability, which is important for managing bunions. Stand with your feet hip-width apart, using a wall or chair for support if necessary. Slowly rise onto your tiptoes, hold for three seconds, then lower back down with control. Do two sets of 10 repetitions daily.

Resistance work

Resistance band exercises for muscle tone

Resistance bands can greatly enhance muscle tone around the foot, promoting proper alignment and relieving bunion discomfort. Sit with your legs straight out in front of you, and loop a resistance band around both feet at the toes. Keeping the rest of your leg and foot still, apply gentle resistance against the band by spreading your toes apart. Do two sets of 10 reps every day.

Marble pickup

Marble pickups to enhance dexterity

Improve agility hindered by bunions by building foot muscles for enhanced control. Scatter 20 marbles and a bowl on the floor. Sitting down, use one foot to grasp each marble with your toes, raise it, and deposit it in the bowl. Repeat daily with each foot, moving all 20 marbles.