Stretching for Bunion

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4.8out of 5
Not improved(3)
Improved(1)
Almost cured(4)
Cured(15)
  • eskimo2013 Bunion

    • Age n/a
    • Female
    05
    Jun2013
    • Chronicity 18+ Months

    Treatment Ratings

      Almost Cured
      Massage, Taping, Supportive Shoes, Stretching, Other

    Tips:

    • tape the underneath part of the bunion (the bit where the sole of the foot meets it) - not to change mechanics but to add a second skin. I even used duck tape once when I couldn't get hold of anything else and it got me through a half marathon in good time!
    • walk around barefoot whenever possible
    • practice squats etc - make sure you're flexible, do whatever you can to ensure correct alignment in all other parts of the body - glute strength etc
    • I saw a barefoot running coach and ended up in minimalist shoes after he completely changed my technique. This has helped my running generally, but I am with the people who say that the shoe is only as good as the technique.
    • soak feet in white spirit to harden skin (it honestly works but only if you do it regularly - and it really hurts when you have blisters so have a glass of whiskey to hand!)
    • stretch your feet
    • roll a golf ball around the sole of your foot
    • practice picking up marbles with your toes
    • always paint your toenails if you're a woman - it makes them look a little bit nicer at least - cheers me up anyway
    • keep your ankles as strong as possible
      By the way, I've had this problem since I was about 9. Got teased about it in the school changing rooms, was very upsetting at the time. Definitely a hereditary condition as I was never allowed "bad" footwear as a child.

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  • TriTrev Bunion

    • Age n/a
    08
    Nov2012

    Treatment Ratings

      Cured
      Surgery
      Almost Cured
      Massage, Stretching, Toe Separator, Bunion Splint

    I had a Podiatrist perform reconstructive surgery on my right foot which was causing daily pain/made it impossible to run anything more than 20mins, in Dec 2004, my left foot was to follow later.....its almost 8 years later, and I haven't bothered....and have little intention until I "have to" get it fixed

    Honestly unless you are in daily pain, or the bunion is affecting training do not go the way of surgery. Foot massage, big toe stretches, arch exercises, wearing of night splints, toe spacers etc have all worked in some way to keep the left foot from affecting my life/training.....I will only undergo surgery on the left foot to reduce the width of the bunion if it became a problem with shoe fit or daily pain.

    After surgery it took almost 6 months before I could start to jog pain free for short periods, and a full year before I was running properly, and entering 5/10ks, 18 months before a marathon... so consider your timeframe before surgery.

    I'm glad I did deal with a Sports Podiatrist, it made it easier to discuss expectations etc, thah with a regular non sports surgeon, and he is on board with me not having the other foot "fixed", with the understanding that you just cannot leave it to its own devices, I still see him every 6 months etc, to monitor both feet.....it helps to have a good insurance plan !


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  • notquitemaryann Bunion

    • Age n/a
    • Female
    06
    Apr2012

    Treatment Ratings

      Cured
      Massage, Supportive Shoes, Stretching, Other, Toe Separator

    At one point several years ago, my toes were so pissed off that I limped everywhere and began overpronating/walking on my heels in order to avoid putting any pressure on the joints. What helped:

    • ibuprofen, yes
    • changing to wider shoes with low or no heels, except for extremely rare occasions
    • wearing toe separators every night, and as often as possible during the day, to stretch the joint at the base of the big toe (a rolled-up trouser sock or similarly sized cloth object is a good substitute when you're in need)
    • manual stretching and massage of the toe joints as well as the swelling itself. In my case, the pointy protrusion that I was initially certain was a bone deformity was a swollen bursal sac, which seemed to soften and become more mobile after progressive massage (progressive mostly because the burning inflammation means that at first it hurts like a mother just to touch the area, but this did get much better).
      I have no pain or noticeable pointiness now, but the whole episode taught me to be much kinder to my feet, and I take the time to stretch and massage them now.

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  • Jeff22 Bunion

    • Age n/a
    • Male
    01
    Feb2016

    Treatment Ratings

      Cured
      Stretching

    There are many things you can do to improve a bunion without surgery. I've had really good luck just using toe stretchers. My hammer toes and slight bunion have improved drastically. Just shove your little piggies into this medieval torture device (yeah, it hurts a little) and 5 minutes later your foot is much straighter.
    http://www.footsmart.com/P-Gel-Flex-Toes-Stretcher-90185.aspx


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  • FSG Bunion

    • Age 18-34
    • Female
    01
    Feb2016
    • Chronicity 18+ Months

    Treatment Ratings

      Cured
      Stretching

    I have a bunion on my right foot. It started to swell, and over the years got increasingly painful if I wore heels. Then, coincidentally, I started practicing yoga, and to my surprise one of the benefits was that it eased my bunion. In yoga, we do a lot of stretching of our feet, which seems to have helped (not mention the overall body realignment that probably played a role as well). The bunion is reduced in size (though not gone) and it no longer caused me pain, even if I walk in heels. I don't know that yoga is the answer for everyone, but it might be worth a try before going the surgery route.


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  • Jennifer Bunion

    • Age n/a
    • Female
    01
    Feb2016

    Treatment Ratings

      Cured
      Stretching

    I have very small bunions, thanks to heredity and the types of shoes I wear in the office (or on a night out)... But I do toe stretches every morning and night, and I manually pull the big toes outward from the foot. I swear by this method, because I've actually lessened the size of my bunions and eased the pain significantly.


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  • 01
    Feb2016

    Treatment Ratings

      Cured
      Stretching, Other

    I recently started having problems with a bunion on my left foot. I've found wearing toe socks around the house feels nice and helps stretch my feet. I generally stick practice barefoot and try to focus on activating my feet. I also like this article:
    http://breakingmuscle.com/yoga/feet-are-our-foundation-5-ways-to-strengthen-them


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  • Megan Bunion

    • Age n/a
    • Female
    01
    Feb2016

    Treatment Ratings

      Cured
      Stretching

    I have always worn "sensible" shoes, but have hyper mobility in my feet, and ended up with painful bunions by my twenties. I saw a doctor who suggested surgery to actually pin my bones together after shaving off the bony knob. This was in my early to mid thirties. Didn't take his advice, but by nature of grace took up yoga. After a couple of years of practicing ashtanga/vinyasa several times a week and a year of mindfully training my feet to face forward when I walk, I am pain free, my feet are not spreading out so wide and my bunion is Reversing! These practices take time, but they do work. I didn't have any crisscrossing of tendons, but my feet were quite wide and my bunions quite pronounced.


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  • Lynda Bunion

    • Age n/a
    • Female
    01
    Feb2016

    Treatment Ratings

      Cured
      Stretching, Bunion pad/bootie

    I definitely notice an improvement in my feet strength when I do yoga....it's so great for my feet muscles. I also wear Bunion Bootie when I'm not in yoga and I feel it also helps to gently work the muscles controlling the big toe. Now when I don't wear the Bunion Bootie I can very easily keep my big toe in a straighter position. It's tragic how much less attention feet get than the rest of the body. Massage and diet are also a essential element to reducing inflammation and swelling.


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  • Tanjariitta Bunion

    • Age n/a
    • Female
    01
    Feb2016
    • Chronicity 18+ Months

    Treatment Ratings

      Cured
      Stretching

    After about two years of yoga practice and specifically Vinyasa involving rolling over my toes back and forth, my bunions are much less pronounced and MUCH less painful. I used to be able to assess mileage on a hike based on the pain that came on distinctly at a certain point. No more. :)


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  • Anonymous Bunion

    • Age 35-54
    • Male
    • 185 lbs
    19
    Jan2016
    • Physical activity per week 0-4 hours
    • Chronicity 6-18 Months
    • Repeat injury? No

    Treatment Ratings

      Almost Cured
      Toe Separator
      Improved
      Taping, Supportive Shoes, Stretching

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  • Anonymous Bunion

    • Age 55+
    • Female
    15
    Dec2015
    • Physical activity per week 0-4 hours

    Treatment Ratings

      Not Improved
      Stretching, Toe Separator

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  • Anonymous Bunion

    • Age 55+
    • Female
    • 149 lbs
    15
    Dec2015
    • Physical activity per week 0-4 hours

    Treatment Ratings

      Not Improved
      Stretching, Toe Separator

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  • grannychi Bunion

    • Age n/a
    • Female
    04
    Sep2014

    Treatment Ratings

      Cured
      Supportive Shoes, Stretching

    Chiropractic-style stretching (gently pulling the distal toe along the toe's correct axis-- review the anatomy before trying this!) and roomy shoes made all the difference in the world for me. No problem for decades.


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  • Anita Bunion

    • Age n/a
    • Female
    03
    Sep2014

    Treatment Ratings

      Cured
      Massage, Stretching, Toe Separator

    I've never worn heels or narrow-toed shoes but in my late 50s found myself with a bunion and incipient hammertoe on one foot. Did research that suggested you can avoid surgery if you catch the problem before tendons/ligaments contract irrevocably. I started with an inexpensive pair of toe spacers from the drugstore -- little gel thingies to insert between the big and second toes, which immediately straightened the hammertoe. Moved on to another inexpensive set of toe spacers you insert all your toes through. These have helped stretch the tendons, ligaments, and fascia of my other foot, which tends to cramp during Pilates. I've learned that immobilizing feet inside shoes is not a good thing. There are all kinds of stretches and exercises, even vigorous massage, that will keep your feet strong and flexible, and as you tighten with age you have to work harder at this -- as indeed you must work harder to maintain your body as a whole.


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  • Simone Bunion

    • Age n/a
    • Female
    02
    Sep2014

    Treatment Ratings

      Cured
      Stretching

    Happened upon a Yogateacher who included some toe-relaxation/bending etc in the practice (I am sure there some postures available on the internet, doesn't have to be Ashtanga). This is me about four years later: not only the pain, but the bunions have disappeared. I am just hoping the fashion for ballerina shoes continues so that I can always find new shoes for work.


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  • Rosali Bunion

    • Age n/a
    04
    Sep2013
    • Chronicity 6-18 Months

    Treatment Ratings

      Almost Cured
      Massage, Stretching, Vaseline/Lubricant

    I had a half inch bunion and in the last year my big toe was starting to turn in and lay over the toe next to it. The bunion was growing, the skin getting red and inflamed, the odd blister after walking a lot, and all my shoes really hurt my foot at that spot. After reading growyouthful’s page on bunions I decided to give oil massages a go. Sometimes I used olive oil, and most often castor oil. Twice a day I put a few drops in my hand and gently rubbed all around the big toe, bunion and down that side of my foot. I did this for at least 10 minutes while I read or watched TV. Before, I I drank a glass of water like you suggested. After a week I was thrilled with the improvement. At this time I also started all the bunion exercises recommended on this site – the stretching and the shaking. It has been a month now and the improvement is amazing. I take time to massage around the base of the big toe, and it is definitely straightening. It does take a lot of time and discipline to do this, but wow the improvement is worth it.


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  • 05
    Jun2013
    • Chronicity 18+ Months

    Treatment Ratings

      Cured
      Massage, Supportive Shoes, Stretching

    I considered having my bunions removed 30 years ago, but a friend's experience made me think again (it wasn't very successful, nor could the doctor give me much confidence mine would be any better). After considerable bs from a number of sports shoes shops and several big name shoes which only exacerbated the problem, I came across New Balance shoes which were unique at the time in having width fittings - a godsend compared to the almost universal narrow fittings I had suffered. I daresay there are others now (no mention of widths in the blurb of the Omni), but that made the difference. Several marathons, careful stretching and looking after my feet (massages and just looking after them) I am still running. I would be happy to look at other shoes, but the extra width, reducing the blisters, and plenty of arch support to spread the load on the toes works well enough to be running at 60+. Nothing special, but still running.


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  • jvkennedy Bunion

    • Age n/a
    • Female
    05
    Jun2013

    Treatment Ratings

      Cured
      Rest, Supportive Shoes, Stretching

    As a fellow bunion sufferer, my tips are:

    1. Don't run, it's high impact, which can make bunions worse - but if you must...
    2. Run on softer surfaces like grass or trails rather than tarmac and concrete
    3. Get the right shoes - I'd second the Saucony recommendation - Run and Become in London gave me great advice on finding the right pair
    4. See a podiatrist - ideally one that knows about sports injuries, not just diabetics. They'll assess if your feet are flat enough (a common cause of bunions) to need custom-made orthotics, which are easy to slip into trainers. They'll also check out whether your feet are causing any other problems in your knees, hips or back.
    5. Stretch your calves well after a run to prevent shin splints, which are also common in people with flat feet.