3 Simple stretches for relieving bunion pain!

Experiencing #bunion pain? You're definitely going to want to try these stretches to relieve that. Yes, you can help relieve bunion pain at home! Be sure to also check out our #PTPearl episodes on Bunions & Bunionettes to dive further into detail.

0:00 - Intro
1:42 - Socks between the toes
3:07 - Toe Spreads
3:58 - Ankle Dorsiflexion Stretch/Big Toe Stretch
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Let’s Connect...

[jllogan]

My 20 year old sister has a bunion. I think she was wearing shoes that were too small. She’s has it at least 3-4 years. She’s used spacers but not consistently. She also has scoliosis and is supposed to wear a shoe insert but does not. My grandmother has bunions on both feet as well; she admitted to wearing hand me down shoes that were too small. I recently saw a video by 2 podiatrists that said nothing but surgery fixes bunions—tell me that’s not true? My husband (personal trainer) & I love your vids, podcast, and are members. Thank you for sharing all the pearls! They matter, they help! So grateful!

[bbmiller]

I have pretty severe bunions, but luckily no pain, from wearing improper fitting shoes and socks through most of childhood. Wide foot shoes didn't appear until I think high school for me, even then I still wore the general sock range 8-12/13. No matter how much stretch those type of socks have they still squeezed my toes. I'm now focused on getting properly fitting socks, which I've mostly accomplished except dress socks, and looking to replace any shoes that don't have a wide toe box. I bought Correct Toes, which I'll use for the spacing while adding the last 2 tips you mentioned. Also, I'm working on completing the assessment at Vivobarefoot.

[leilanimariemapili]

I wasn’t conscious of my bunions and it wasn’t really bothering me at all except for this past month, where I would wake up with pain on my right bunion. Just doing the 3 things that you mentioned removed the pain immediately! Thank you so much. I will take pictures of my feet and do this everyday.

[taylorthomas]

Yes! I've had pain for years and I've finally been told its a bunion. Pain in big toe, through the top of the foot. I'm unable to bend the big toe in anyway with out pain. I have separators for the toes so I'm at least going in the right direction with healing it. I am working on the separating of toes. I'm getting there :) The last exercise would seem painful but I'm going to try. Should I do the last stretch on both sides to eventually get the big toe stretch for the bunion? Thanks a bunch!

[nicoleb]

That toe stretch makes me wince just watching you. Any suggestions on hallux limitus? I have a bunion on the left foot and a big toe on the right that has a limited range of motion. The joint hurts like crazy and gets swollen on top. Is stretching it a good or bad idea? Without weight on it, I can lift it, but not as far as on the left foot. I've been using minimalist shoes and toe socks for 3 years and love them, but when I looked up hallux limitus, everything says to use rocker shoes. Switching to Topos (wide toe box but rocker sole) has helped - I can walk/jog without limping and the swelling is down, but I'd rather actually fix my feet.

[robinholliday]

Any alternatives to the big toe stretch? I don't have that much ROM to sit on the toe. Thanks!

[ingeniouspixie]

I dont know if it's a bunion or osteoarthritis. I have it severly in my lower back and hips according to xrays (and the pain) but havent had my foot xrayed, just assumed it was all the same thing!
I can spread my toes but cant bend the big one past 30°.

[MrRandom]

I have a bunion but am careful not to wear narrow shoes so until recently haven't had an issue. Recently, just because, I started using a spacer between my big toe and I think it made it worse. Now even my wide sneakers bother my bunion and it's limiting my ability to run and hike. I'm going to try these exercises and hope they make it smaller so I can go back to running and hiking.

[laranina]

My toes are able to spread quite well, it's just that some of them (especially the fifth toe) tend to flex instead of just abduct. Any suggestions, what might help with that and how to abduct them evenly (some stay closer than others)? Thank you so much doctor Jen - as a PT student I'm litteraly binge watching your videos to soak up as much knowledge as I can and love them all!

[yvonneduke]

I play a lot of pickleball and need to wear court shoes for support. The same goes for golf. When not playing I do walk around in bare feet as much as possible. I also have Vivobarefeet shoes but don't consistently wear them as I bought the wrong size!! I looked recently and noticed they now have an amazing way to measure your feet on their website, so I may give them a try again. I started getting a bunion on my right big toe and it throbs. I do YTU ball stretches for my feet and toes. I'm not sure I don't have arthritis because the toe has a hard time bending. Something as simple as heel raises hurts. I will give your three suggestions a solid effort daily because I know how important strong, sturdy and suppled feet.

[ashliecowie]

I did them I started yesterday and the foot that has the bunion I put that one forward and leaned against it and I kept that foot down oh my God I can feel all the pressure and pain just hating right there but it feels so good afterwards

[onederland]

A mom testimonial is like 25 from normal people. So, I'm in! Day 1 ✅

[christelfrey]

Thanks for this. I used to be a slave to fashion footwear and spent many years in narrow pointed shoes. I wore them to work every day - lots of standing and walking over a 40 year period. At 62 I now could kick myself for this. At 60 I retired and stopped wearing dress shoes every day. Along with bunions I developed planter fasciitis on one heel. Started a bit more exercise with my feet to increase flexibility/range of motion with my feet. The planter fasciitis has mostly disappeared, one bunion is gone and the other has reduced significantly. I’ve donated most of my beautiful shoes and kept a couple pair to wear on special occasions. I have noticed that I have now have an issue with the pad under the little toe on one foot. Occasionally it hurts when walking and feels like a big muscle knot which then makes my small toe feel numb. I do have a callous but keep it conditioned and regularly use a foot file/pumice stone. I am not wear shoes too narrow. Any idea what my issue could be?

[jamesandvicki]

I had no idea i had a bunion and have no idea when it showed up. The only time i have pain is in high heels