A bunion, or hallux valgus, is the bony bump that develops at the big toe joint on the inside of the foot. As you work with your podiatrist to treat your bunion, there are exercises you can do at home to relieve the pain. Increase your flexibility and reduce the amount of pressure in your foot with these simple daily activities.

Podiatrist-Recommended Exercises to Relieve Bunion Pain

1. Resistance Flexing

A resistance exercise strengthens your toe. Wrap a towel or belt around the big toe only. Hold the ends in both hands and pull your toe up toward you. Push forward with your toe and hold for 10 seconds, then relax and repeat.

2. Stretching

Stretch out your toe to keep it flexible. Point your toes straight ahead and hold it for five seconds, then curl them under as far as you can for five seconds. Repeat this 10 times. Then grasp your big toe and rotate it in as large a circle as you can without discomfort. Do this clockwise and counterclockwise for 15 seconds in each direction.

3. Ball Roll

Rolling a ball under your foot massages the bottom, which relieves pain and stiffness. Place a golf ball on the floor. Place your foot over it and roll the ball around underneath for two minutes. Apply as much downward pressure as feels comfortable.

4. Walk on Sand

If you’re fortunate enough to live close to a sandy beach or you’re ready for a vacation, spend time walking barefoot on the sand. This offers a gentle foot massage with some low-impact toe strengthening. Your podiatrist will recommend this especially if you have arthritis in addition to bunions.

If you have a bunion, a podiatrist can offer effective treatment options. The foot doctor team at High Point Foot Center uses state-of-the-art corrective treatments for patients throughout the Piedmont Triad area of North Carolina. Whether you need rehabilitation or a procedure from their certified foot surgeon, you can expect the best possible care. Learn more about the team online or call (336) 882-2070 to schedule an appointment with an experienced foot specialist.