Bunion Rehab - How to Stretch and Mobilize Your Big Toe

This video covers bunion rehab and shows how to stretch and mobilize your big toe, which can help reduce pain and improve your overall function with daily activities.

A bunion describes a condition where the big toe shifts toward the smaller toes, which can cause pain, reduce mobility and difficulty with daily activities. Mobilization and stretching techniques directed at improving mobility of the big toe (1st MTP) and ankle joint can help to reduce pain and improve function. Additionally, modification of an individual’s shoes including choosing shoes with a wider toe box to reduce force on the toe can also be helpful. Operative treatment involves surgical realignment of the big toe and is demonstrated in the before and after pictures on the thumbnail Image.

Give the exercises in this video a try if you are suffering from this issue. Please remember my posts are intended to be educational and not medical advice. If you have pain or are experiencing functional limitations, please see your local physical therapist.

1. Passive Range of Motion Mobilization: Stabilize the foot and then use the other hand to pull the toe to a straight or neutral position. Then, stretch the toe up and down through plantarflexion and dorsiflexion to improve joint mobility.

3. Motor Control - With your foot flat on the floor, focus on extending and abducting your toe out to the side. By training the abductor muscle in this way, a person can learn to consciously maintain neutral toe alignment and may be able to slow worsening of their bunion.

[misst.e.a.]

That big toe side movement is really impressive.

[Radmillersk]

Solid video. Been watching different bunion videos. This one has good info, was short and to the point.

[kelleywyskiel]

I’m recovering after my second surgery within 6 months and this is super helpful. My surgeon did tell me to do the first one but not in much more detail than to move my toe with my hand, wear spacers and cushioning.
Without any actual therapy or rehab being offered but still in ridiculous pain I really appreciate how this helps so much.
Except for that last toe stretch. Neither foot understands how to make that toe stretch like that 😂

[shaindholakiya]

I use the byebuns kit which has the toe spacers, a massage ball, and an exercise program. Has helped me a ton

[DraggDaphantom]

GOD bless you brother, the stretch works 💯 I tried it🔥

[ayseberberoglu]

Thank you for this very practical set of exercises which I am sure, at least will be helpful for the pain relief . Best wishes from İstanbul.

[ummtulip]

there's finally a gap between my big toe and my other toes which means it's going well

[A-mechanics-review-U]

Saaweet!! This started helping in the first three days! Thanks @Rehab Science!!

[scottb.]

Informative video but I have just one question what do you supposed to do if that big toe joint is in so much pain that you can barely move it??? In my opinion you have to alleviate a lot of the pain first before you can do some of these exercises because when you're in that much pain you're going to have considerable loss of range of motion. Ty.

[Bsaunders]

How often would you incorporate the exercises? I know you said the range of motion movement 3-4 times per day but what about the other exercises? Once per day? Thank you? I’m a relatively new runner (6 months). Always have had left big toe slanted. Only recently I’ve begun having pain on the joint(bone). So I’m trying to be as preventative as possible, (toe spacers, barefoot shoes when not running, and these exercises)

[MightyEm]

I started getting bunions when I was 12, and didn't do myself any favors by wearing 3-5" heels daily from about age 16-35ish. I'm 41 now and my left bunion is so arched, it's almost a triangular point, and I started developing redness from it wearing against my shoes in the last couple months (no more heels unless it's a *very* special occasion- lol) I've been doing the first exercise for 2 days, and I've been hearing little pops, but they're relieving. I'm very encouraged, and I'm looking forward to seeing how it progresses as I continue that and add the other two exercises. Thank you so much for this!

[jsusna]

Good advice. I'm going to start doing these exercises. I've found that I am getting a callous on the right side of my left big toe, which is more painful than the bunion itself. P.S. Who else clicked on this and thought, "Hey! It's Jamie from the Progressive Insurance commercial." ?

[herbertbirkley]

I been trying to avoid bunion surgery hopefully these exercises help me avoid that imma give it a try 🙏🏾

[garybrown]

Its so hard to find good videos on bunions
Make a video for people large bunions and can't open or stretch the big toe abductor

[hodgepodgemomentswithrenee]

Hi! I had lapiplasty bunion surgery 6 weeks ago. I am stretching like this now and it's going slowly and I am wanting to be sure where to out my hand for counter pressure and to mobilize the joint, Is it under the ball of the foot? Can you go into more detail about stretching after surgery please?

[rob]

Can you buy that bit of equipment above to please

[yachtman]

please show people with the problem and experience positive results with proof, not instructors ho not have the Bunion

[dwileyg]

I realize there are many variables but how long for improvement to be seen?

[okchata]

Hey brother I had a small fracture on my big toe 2 month ago but i played a soccer after 2 month and I had a swelling but I can run and walk but I just want to ask what should do to heal quick and what is roughly time to heal

[sabrinacarrion]

Where do you get the foot pad to Stretch out your big toe