Stretches to Relieve Bunion Pain

What is a bunion?

According to the Mayo Clinic: 

"A bunion is a bony bump that forms on the joint at the base of your big toe. It occurs when some of the bones in the front part of your foot move out of place. This causes the tip of your big toe to get pulled toward the smaller toes and forces the joint at the base of your big toe to stick out. The skin over the bunion might be red and sore.

Wearing tight, narrow shoes might cause bunions or make them worse. Bunions can also develop as a result of the shape of your foot, a foot deformity or a medical condition, such as arthritis.

Smaller bunions (bunionettes) can develop on the joint of your little toe."

I never knew the bunions on the outside of the foot were called 'bunionette'... did you? ๐Ÿ˜‰ 

Regardless, if you've got one, chances are you really hate and it's super annoying trying to find shoes to accommodate your bunion that don't fit. Maybe you even have to employ a shoe stretcher! 

Bunion Symptoms are a total drag. Here are the most common ones according to the Mayo Clinic: 

"The signs and symptoms of a bunion include:

  • A bulging bump on the outside of the base of your big toe
  • Swelling, redness or soreness around your big toe joint
  • Corns or calluses โ€” these often develop where the first and second toes rub against each other
  • Ongoing pain or pain that comes and goes
  • Limited movement of your big toe"

Bunions can also lead to other complications in the foot: 

"Possible complications of bunions include:

  • Bursitis. This painful condition occurs when the small fluid-filled pads that cushion the bones near your joints become inflamed.
  • Hammertoe. An abnormal bend that occurs in the middle joint of a toe, usually the toe next to your big toe, can cause pain and pressure.
  • Metatarsalgia. This condition causes pain and swelling in the ball of your foot."

Common Treatment for Bunions

According to the Mayo Clinic Conservative treatment includes: 

Nonsurgical treatments that may relieve the pain and pressure of a bunion include:

  • Changing shoes. Wear roomy, comfortable shoes that provide plenty of space for your toes.
  • Padding. Over-the-counter, nonmedicated bunion pads or cushions may be helpful. They can act as a buffer between your foot and your shoe and ease your pain.
  • Medications. Acetaminophen (Tylenol, others), ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve) can help you control the pain of a bunion. Cortisone injections also might help.
  • Shoe inserts. Padded shoe inserts can help distribute pressure evenly when you move your feet, reducing your symptoms and preventing your bunion from getting worse. Over-the-counter supports can provide relief for some people; others require prescription orthotic devices.
  • Applying ice. Icing your bunion after you've been on your feet too long or if it becomes inflamed can help relieve soreness and swelling. If you have reduced feeling or circulation problems with your feet, check with your doctor first before applying ice.

And then of course there is surgery (I won't show you a picture of that). It doesn't sound like fun:

"Surgical procedures for bunions can be done as single procedures or in combination. They might involve:

  • Removing the swollen tissue from around your big toe joint
  • Straightening your big toe by removing part of the bone
  • Realigning one or more bones in the forefoot to a more normal position to correct the abnormal angle in your big toe joint
  • Joining the bones of your affected joint permanently

It's possible that you'll be able to walk on your foot right after a bunion procedure. However, full recovery can take weeks to months."

How can I shrink my bunions naturally?

We thought you would never ask! If you are looking for bunions treatment, look no further! 

So at Bendable Body we think of the body as a whole. And we know that when certain muscles stop working because of an accumulation of un-healthy fascia (caused from repetitive movement, lack of movement, a direct blow or injury, an emotional or psychological trauma, or genetics) the body has to find a way to balance itself out. The forming of bunions are a perfect of example of how the body does this. 

We know that bunions form in 1 of 2 primary locations on the foot - on the inside by the big toe or on the outside by the little toe. 

If your bunion is on the inside by the big toe, it's possible that your feet are caving in a bit because the muscles on the back outside of the leg are not working so well and have an accumulation of dense fascia - the lateral hamstrings associated with the bladder meridian in Chinese Medicine. If you stretch that muscle group using resistance you first get relief from the pain in the bunion on the inside of foot... and depending on how bad it is, over time it will reduce in size. 

If your bunion is on the outside of the little toe (a bunionette ๐Ÿ™‚ it is indicating that you might be a bit bow legged and the muscles on the back inside of the leg - the medial hamstring associated with the pancreas meridian, are not working so well. If you stretch those muscles with resistance you will get relief from the pain and perhaps over time shrink the bunion. 

Watch this video and learn the 2 best exercises for the 2 types of bunions: 

12 thoughts on “Stretches to Relieve Bunion Pain”

  1. the blog and video posted are about stretches for the glutes…I just started having bunion pain so Im interested in that one!

  2. I know John repeatedly counsels to “keep the ribs in”. What does it mean to have the ribs out? What does that look like, so we know not to do that? Perhaps he demonstrated that in an earlier video.

  3. I would love to watch the show on Sundays, but comes on when i am getting ready for church. do you run a replay for the show? Thank you. Ed

  4. Really appreciate that you have closed captioning… it helps !! I don’t have bunions but I am prone to plantar fasciitis so was curious to know if these stretches would be helpful for PF. I’m guessing the answer is yes.

  5. I have a bunion and stiffness in my toes on my right foot. What stretches do you recommend for the stiff toes?

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