Are you one of the 23% of people between 18 and 65, or the 36% of those older than 65 who suffer from bunions? If so, you know the enormity of the pain.
If you're dealing with bunions, it may hurt to walk, let alone stretch your big toe.
Yet, stretches are one important way you can relieve some of that built-up pressure and begin to feel relief.
While some significant bunions may require surgery, the good news is that for the most part, they can be managed from the comfort of your own home.
Today, we're going over a few bunion exercises that don't take long but can offer serious comfort.
Ready to learn more? Let's go!
What Causes Bunions?
Bunions form at the bottom of your big toe when its tissue or bone becomes displaced. Over time, it causes a bump to form against the joint and turns the toe slightly inward.
There are myriad of reasons someone might get a bunion.
You might inherit them from your parents or grandparents. You might wear ill-fitting shoes for too long, have a previous foot injury, or suffer from arthritic ailments.
As a result, pressure forms on the joint. That means not only is it difficult to wear normal footwear, it's also incredibly uncomfortable to walk once you do get your shoes on.
1. Toe Stretches
Toe stretches are simple bunion exercises that can be done in seconds for immediate relief.
Rather than stretching your toes upward and backward, as some tend to do, try pointing them forward instead. Hold this position for five seconds, then curl your toes inward for the same amount of time.
Repeat this simple stretch ten times to loosen your toe joint and jumpstart the healing process.
Suffering from a hammertoe as well? These stretches pull double duty for both!
2. Toe Flexes
The opposite of stretching a muscle is contracting it.
Another one of our bunion exercises is to flex and contract your toe muscles to stimulate muscle repair and joint loosening.
To perform this routine, sit with your legs extended and pressed up against a hard surface, such as a wall.
Press your toes against the wall to contract them, keeping them there for around 10 seconds. Repeat this movement five times.
Then, flex your toes and stay in that position for 10 seconds, repeating five times.
3. Isolated Big Toe Pulls
While the above exercises are done with your entire foot, there are also bunion exercises that isolate your big toe to offer targeted relief.
While a bunion will cause your big toe to become misaligned, a quick workout is to hold that toe and carefully ease it back into position.
At first, you may not be able to hold this motion for very long, if at all. Try to work your way up to 10 seconds for the ideal stretch.
4. Toe Circles
To really loosen your big toe joint, hold your big toe securely and move it around in a circle.
Begin with a small circumference, then gradually work your way up to as large of a movement as possible.
Trace the circle in a clockwise direction for around 15 seconds then switch and repeat for 15 more seconds going counter-clockwise.
While this is one of the most effective bunion exercises, keep in mind that if you suffer from painful arthritis, it's best to skip this one, as it could exacerbate symptoms.
5. Bunion Exercises with Props
Looking for a little more advanced exercise? Try grabbing an exercise band or hand towel and finding a comfortable spot in a chair or on the floor.
Then, wrap the band around your big toe and gently pull it toward you.
At the same time, resist against the band with your toe, pressing it back down toward the floor.
As you do this, you're building muscle strength, which is a key step in improving your joint function.
6. Beginner Toe Grips
If you used a towel for the above exercise, don't put it in the hamper just yet!
Spread that same towel on the floor and use your toes to bring it up to your hands.
While you do this, you're growing the strength in your toes and helping your big toe bend and function more smoothly.
A towel works great for this exercise as its material is often grippy enough to fit comfortably within your toes, helping you execute the movement with ease.
7. Advanced Toe Grips
Was picking up the towel super easy and now you're looking for a bigger challenge?
Try adding to the complexity just a little by switching the towel out for small balls such as marbles or miniature bouncy balls.
Spread a few handfuls (around 20 should do it) of the balls on the floor and slowly pick each one up with your toes.
The repetition will help keep your toes stretched and flexible while also building your joint dexterity.
8. Foot Massage
Even bunion exercises can be enjoyable and relaxing sometimes!
To aid stressed muscles and unbind a stiff toe joint, a foot massage can't be beaten.
If you have one available, roll a tennis ball under your affected foot and slowly roll it around your arch. Doing so for a couple of minutes each day can also help prevent foot cramping.
Don't have a ball nearby? Try walking on a massaging surface, such as sand, to stimulate the bottom of your feet and alleviate mounting pressure.
Need More Bunion Care? Check Us Out!
While exercises can offer relief, the reality is that living with bunions is no quick fix. If you're looking for a daily solution to help ease your symptoms, we're happy to report that one exists.
Our Bunion Sleeve gently repositions your big toe to its natural position, relieving your symptoms and helping you reclaim your balance.
Lightweight and ultra-thin, it fits perfectly in your favorite shoes without creating any extra bulk, freeing you up to enjoy your favorite activities in comfort.
Check out all of our collections today and find the one that fits your needs. Then, let's take that first, pain-free step together!
Do you suffer from plantar fasciitis? If so, you're not alone.
Statistics show that around 10% of the population also experience the foot pain, which often manifests on the inside and bottom of the heel.
Though the discomfort can make everyday tasks difficult to manage, the good news is you don't have to give up your running routine. In fact, there are many shoes on the market designed to make running with plantar fasciitis as comfortable as possible.
Today, we're taking a look at five shoes that fit this bill. Give these a try and chances are, you'll be hitting the pavement in no time.
Ready to learn more? Let's go!
1. Saucony Guide 7
When it comes to running with plantar fasciitis, many women have found success with the Saucony Guide 6. In fact, runners all over the world have taken advantage of these strategically designed sneakers that combine maximum stability with cushy plushness.
While that model is now discontinued, the Guide 7 offers just as much support as its predecessor -- and then some.
These shoes feature built-in stability zones that optimally position your feet for support. You'll also enjoy a more flexible and cushy glide thanks to Saucony's PowerGrid full-length cushioning that spans the length of the shoe.
These touches help boost shock absorption and ensure that your arch and heel are aligned for your maximum comfort. They also help correct mild over-pronators for a more pleasant running experience.
These shoes are also lightweight. This makes them ideal for long-distance runners who don't want to be slowed down or casual joggers who want to pack more miles into their routine.
2. New Balance W1540
What makes these shoes such a customer favorite?
It might be the brand's trademark ROLLBAR® supports which act as a posting system to prevent feet from rolling inward while you walk or run. The supports also reduce overall rear foot motion.
The New Balance W1540 also features enhanced stability and padding thanks to a PU foam footbed that takes the strain out of moderate running with plantar fasciitis.
The heel-to-toe drop? A manageable 10 centimeters, surrounded by breathable, mesh materials that add flexibility and comfort.
Users also report that these shoes, which are actually certified diabetic shoe, are great to use with inserts, so give your favorites a try! Whether you're looking to take a jog on your favorite trail or simply exercise your feet at home, you can't go wrong with this one.
3. Brooks Addiction 11
Just as the newer Saucony Guide improves on an already-fantastic product, the Brooks 11 Addiction is a step up from the beloved Brooks Addiction 10. Now, it offers even more features and additions that make running with plantar fasciitis more enjoyable than ever before.
Looking for a shoe that feels like it's custom-made to fit your unique foot? If so, this pair is a perfect solution.
The brand's "Brooks DNA" is a cushioning system that forms to your feet. As you run, it adjusts to your specific gait, weight, and pace. It even adapts to your current running surface.
So while you switch from trail running to the pavement, or from a beach jog to the sidewalk, your shoes take note. In turn, they provide a custom level of padding and evenly disperse the impact.
Designed to give over-pronators the extra support they need, the shoes also feature Brooks' Progressive Diagonal Rollbar midsole. As you shift from midfoot to forefoot position during your run, the engineered material allows your feet to pronate progressively and naturally, absorbing extra shock.
4. New Balance W1340
One of the best options for running with plantar fasciitis, the New Balance W1340 is perfect for women with heel pain.
This model comes equipped with New Balance's Stabilicore. This is a medial support system that takes the place of traditional foam posts. This system is comprised of engineered thermoplastic that guides your foot as you transition from heel to toe.
You'll also enjoy the TBeam shank, which ups torsional stability in the midfoot region. Simply put, this means that you can't fold or twist the shoe with ease (if you could do so, it would signify that the midfoot support is lacking and needs to be strengthened).
Experts recommend that people who plan to begin running with plantar fasciitis focus on shoes with a maximum torsional stability to ensure structured support that lasts.
5. Asics Women's Gel-Nimbus 18
One of the calling cards of the Asics Women's Gel-Nimbus 18 is the brand's FluidRide.
This midsole technology gives maximum bounce back and cushioning support. It also helps reduce strain on your feet and increases shock absorption.
Other cushioning systems that make running with plantar fasciitis a comfortable experience include Asics' Rearfoot and Forefoot GEL. These move along with your foot, so as your gait changes, so does your support.
Need another reason to give this pair a try? They also feature FluidFit.
This is another Asics technology that stretches and conforms to your feet as you move them. The reinforced mesh coating can move in multiple directions, providing a snug and secure fit that feels anything but standard.
Ready to Start Running with Plantar Fasciitis? We'll Get You There!
As expected, running with plantar fasciitis is made even more challenging with ill-fitting footwear. You don't want to be stuck with shoes that don't do the job to keep your feet supported and cushioned at all times.
However, even with the best running shoes, you could still find yourself needing something else to power your feet through the journey, no matter how short or how long.
That's where we come in.
Our plantar fasciitis foot care products are designed to be worn discreetly under your shoes to provide an added level of plushness and support throughout the day.
From gel wraps that provide round-the-clock arch support to compression sleeves infused with copper, we've got you covered.
If you're ready to stop letting your plantar fasciitis get in the way of your athletic adventures, be sure to check out some of the shoes listed above. Then, slip on the right support products and take off!
There's something so soothing about the end of the day. Coming home after a long, hard day of work and sitting down on the couch is one of life's simplest pleasures.
But for some, it can be the start of a whole other set of worries and troubles.
Whether you suffer from obesity, diabetes, or bad circulation, foot pain can be straight-up debilitating.
If you experience frequent foot pain, you know how much even the smallest movement can ruin your day. That's why it's important to treat yourself and take care of your feet like you would any other part of your body.
And treating sore arches doesn't need to be difficult or expensive, either.
Ready to learn more? Sit back, relax, and get ready to soothe those aching feet and sore arches. We're about to walk you through some of the easiest ways you can treat yourself (and your feet) after a long day.
7 Tips to Soothe Sore Arches and Tired Feet
1. Consider Investing in Better Shoes
If you're on your feet frequently, you'll need to take extra care of them. One of the best ways to do so is by investing in a better pair of shoes.
Studies show that the wrong shoe can not only increase foot pain but directly cause a whole slew of other problems. Believe it or not, not all feet are right for every type of shoe.
In fact, tons of people would benefit from a change. Most of us walk around with shoes that are either too cramped or don't allow for air circulation.
The wrong shoe can cause all sorts of problems from unsightly corns to fungal infections. You may even get collapsed arches if your shoes don't offer the right support!
Be sure to consult a podiatrist and see if you need specialized shoes to help soothe arches and aching feet.
2. Get Insoles
If you're not quite ready to invest in a new set of shoes yet, that's quite alright. You can still offset the difficulty of foot pain and cost of new shoes by investing in some insoles.
And here's the good news: they're available at nearly every big box retailer! No need to spend the extra money at a shoe store. You should be able to pick up insoles just around the corner from your home and for a low cost.
Many stores even have custom machines to detect the contours and shape of your feet to make a more accurate recommendation.
Your needs may differ from what's readily available at your neighborhood store. Make sure you talk to a doctor and see if you can get custom insoles.
3. Soak Your Feet
We're not sure about you, but just the words 'foot soak' is enough to make us relax a bit. What better way to treat yourself at the end of the day than with a nice, relaxing soak?
All you need is a receptacle large enough for your feet, some water, and one of a few additions.
One of the most popular additions to a foot soak is Epsom salt. It's healing properties have been loved by professionals for decades, and for good reason.
Epsom salt is great for reducing any inflammation that may be caused by your sore arches. Just add half a cup to some warm water and feel the pain melt away.
You can also use a variety of household spices and oils such as lavender or tea tree oil for a quick fix. Your feet will smell fantastic and most long-lasting pain will fade away in just minutes.
4. Stretch Regularly
Of course, so far we've only detailed solutions for foot pain. Now let's look at an easy way to prevent it in the future.
Just like you stretch before jogging or working out, you should do the same with your feet. This increases circulation and blood flow and can counteract the negative aspects of shoes.
Best of all, you can do many of these stretches from the comfort of your favorite chair or couch.
Plant your feet on the ground, and bend your toes back toward your body. If you're feeling a bit of pain or soreness, that's alright, it's to be expected.
Now, lift your heels off the ground so that you really feel it in your toes. Repeat a few times every hour or so and you'll feel better in no time.
There's also the ever-popular foot roll, which is even easier. Lift your feet off the ground and roll the ball of your ankle in a circular motion. This gets the blood flowing to the entirety of your foot.
5. See a Specialist
We've briefly discussed the benefits of visiting your local podiatrist, but it can't be overstated.
You may have conditions that call for specialized care or even surgery. Don't be afraid to give your physician a call and see if you need a recommendation.
Don't let stubbornness be the cause of your sore arches and feet.
6. Get Up and Moving
One of the things your doctor will likely tell you is how important it is to stay active. No matter your age, we can all benefit from a bit of physical activity.
Think of ways to incorporate easy movement in your everyday life.
Perhaps there's a local park in your neighborhood you can take walks in on a regular basis. Or schedule time to get together with a friend and explore a new part of the city.
After a while, you'll notice that lingering soreness won't be such a bother.
7. Use a Bunion Sleeve
If it's bunions causing your aches and pains, be sure to check out the Bunion Sleeve. It's an easy, affordable tool that can make your life far easier and correct most simple foot problems.
The sleeve features breathable and flexible material and is extremely comfortable to wear.
Be sure to consult our size guide to see which Bunion Sleeve or product is best for you and your sore arches.
And if you're new to the site, be sure to use the code 'FirstTimer' for a special discount.
It's time to take better care of your feet!
If you suffer from a bunion you’ll know how debilitating they can be. You’ll suffer even more if you’re fit and healthy, and used to exercising outdoors and in the gym. But don’t let your bunion stop you from your normal activity. If your pain is severe, swimming and bicycling are good choices because they put much less pressure on the foot. For runners and joggers, maybe try power walking until the inflammation settles down and the pain reduces. Bunion Sleeve can provide fantastic relief from pain and can be worn in shoes or socks during any activity that puts pressure on the bunion.
As well as helping you keep up with your outdoor activities, our ultra thin bunion corrector can keep you active in the gym. We do ongoing trials at our local gym in various classes and members who have bunions report that our sleeve helps a lot, both in high impact step and aerobic classes as well as in Pilates and Yoga classes where many exercises involve the feet. Lifting weights can also be a problem for the bunion sufferer, as the feet need to carry the weight load in standing weight exercises. Our bunion aid adds extra support and realigns the big toe, separating it from the other toes. The foot will be better positioned and pain will be reduced.
Whether outdoors or in aerobic style gym classes you’ll need to wear a good quality sports shoe which is the correct width for your foot so that the shoe is not tight around the bunion. This bunion protector adds another light layer under your sock for added protection.
In Pilates and Yoga classes where you need good stability on the floor without shoes, this ultra thin sleeve can be worn under your socks to help your foot meet with the floor more evenly and provide you with much better stability.
So don’t let your bunion slow you down! Bunion Sleeve can reduce the pain and help you stay active.
A lot of women have bunions – a deformation of the foot joint at the base of big toe. In medicine, it is called hallux valgus. A bunion develops when the first bone turns outward and the big toe leans inward. No matter what is the exact cause of the bunion everyone might be thinking about doing something with this large bump. The bunion takes too much of your weight, so it can be the cause of severe pain. Sometimes it is really hard to wear shoes with it.
This is a lovely new customer who lives locally in Berkhamsted so instead of ordering online Jill dropped by our office yesterday to order her Bunion Sleeve. As an online business we do not get many visitors so it was great to meet Jill. Jill came back again today to order another so I couldn't resist asking her for a photo! When Jill and I were chatting she told me she was attracted to the Bunion Sleeve because she was keen to avoid surgery (aren't we all!) so I thought I would write a bit more on this topic and the alternatives.
No Surgery Necessary
If we take a moment to consider that up to 25% of people can be susceptible to bunions – men and women of any age - then it won’t take long to realise that this is a widespread issue that affects a significant number of people.
Sometimes, bunions will run in families, and sometimes they will occur as a one off. One thing we can all agree on is that they are painful. However they are treatable.
One of the most popular questions we are asked is “How do you treat a bunion without surgery”? as there are widespread misconceptions in today’s quick fix age that surgery is the answer to everything. However, this is far from the case when it comes to treatment for bunions.
Don’t Blame the Shoes!
While our footwear choices can certainly aggravate any existing bunions, they are very rarely the cause of a bunion. However, it is worth noting that if you have a bunion, wearing ill-fitting and inappropriate shoes – such as those with narrow toes and unnaturally high heels will only cause you further pain and suffering and will only make the bunion worse.
Alternatives to Surgery
If you suffer from mild to moderate bunion pain, then you don’t need to take drastic action such as surgery. Furthermore, surgery is not always successful and may lead to a prolonged recovery time compared to alternatives to bunion surgery, such as our lightweight and thin Bunion Sleeve corrector.
Not only is surgery not always necessary, but it can cause a whole new set of symptoms that would never usually occur. The fear of not having control over your body can be intense and overwhelming, on top of the fear concerning the loss of function and overall outcome; as are the risks of any surgery.
Avoid this entirely by adopting an alternative treatment for your bunion. Why resort to surgery when you can achieve results - and see them happening over time, without needing to adjust your lifestyle or take time off work?
The Bunion Sleeve
One of the very best ways to treat a bunion without surgery is by utilising our innovative Bunion Sleeve.
Working with you, alongside your everyday lifestyle, Bunion Sleeve can improve your life by reducing a painful ailment and doing so on your terms.
The Bunion Sleeve works by reducing the inversion angle of the big toe and adjusting the way the foot arches. This, in turn, improves your gait and balance because you are able to move around more freely. This often leads to instant relief, as so many of our customers have reported in their feedback.
Before resorting to expensive and time-consuming surgery and recovery, why not arm yourself with the knowledge that an alternative bunion treat is available, and has a high success rate?
For more information on the Bunion Sleeve, how it will work for you and how you can take those few baby steps towards a pain-free life, please visit our website and contact us should you require any further information.
Bunions are known as common foot deformities. They frequently cause pain. Bunions are prevalent, they occur among one third of older population. If you face such a problem now, then you may be interested in the simplest way to avoid bunions without unnecessary efforts. Without any doubt this situation is not too serious and there is a variety of methods to ease the issue in the modern world.
People who suffer from buniouns apply to ordinary treatments to eliminate tension, for instance buying wider shoes, putting pads into their shoes or steroid injections. But sometimes these options don’t bring enough success.
For many people, there is nothing better than getting dressed up in fancy shoes, a new dress or suit and putting some effort in for a hot date. When that hot date happens to be on Valentine’s Day, however, there is always a little more pressure on than usual.
Kickstart a new hobby this New Year – and do so free from the worry of your bunion causing you too much pain. While this statement might seem a bit far-fetched (as is often the way when you suffer from a painful ailment or injury such as a bunion), you can trust us when we say that our Bunion Sleeve will not only reduce bunions
but will do so while you maintain an active lifestyle.