Toe aches bothering you? Try these remedies
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.