If you have bunions as a result of the shoes that you wear or the fact that you have to constantly be on your feet, there is a good chance that you are looking to get rid of them as soon as possible. You might not be able to take time off of work without losing your job in order to get the surgery that you need to remove the bunions. Luckily, there are some exercises that you can perform to help reduce your bunions to a more manageable level.
1. Toe Stretches
Stretching out your toes is important because it helps keep them limbers and can reduce the pain that you might feel, especially the pain that the bunion causes to shoot through your big toe. In order to perform a toe stretch, sit with your legs flat on the floor, outstretched in front of you. Take your feet and point them towards the ceiling, as far back as they can go. Hold them there for between five and fifteen seconds. Relax back into a neutral position. Then, stretch your toes out in front of you as far as they can go. Hold again for five to fifteen seconds and return to neutral. Do this ten to twenty times a day, especially before and after times when you are going to be on your feet.
2. Toe Flexing
Next, take a chair and put it near a wall. Take your feet and force them against the wall as much as possible, with the heel of your foot at the base of the wall. Stretch your toes upwards. Move your heel an inch or two back and repeat the motion. Stand up and place one hand on the wall for balance, Place the top of your foot against the wall and gently apply pressure. This will flex your toes in the other direction. Switch feet. Do this ten to twenty times a day as well.
3. Ball Massage
Take a tennis ball or a golf ball and put it on the ground preferably a carpeted surface so that it doesn't roll too far. Place the sole of your foot on the ball and roll your foot back and forth over it for thirty seconds. Switch feet. Do this before and after you are going to be standing for a long time.
For more information, talk to a professional like High Desert Foot & Ankle Clinic - Wonsik Y Bollmann DPM that specializes in bunion treatment.Share