Like the rest of your body, the joints of your feet need to be supported by strong, flexible muscles.  This is especially so, if you have a foot problem like bunions.

To avoid injuries and move well, you need strong ‘core’ stability.  However, many people don’t realise that a strong ‘core’ is of limited benefit, without a strong foundation.

Strong feet and toes are the foundation for a smooth and efficient gait, providing a stable and well-balanced base for all movements.  Our small foot muscles support the arch, keep our toes straight and help us to maintain our balance. 

Here are 3 simple foot exercises that you can do every day to help improve the core strength of your feet and minimise the risk of bunions worsening over time:

  1. Short Foot Exercise (or Metatarsal Doming)
    • Keep your foot flat on the floor, slide the ball of your foot toward your heel, shortening the foot, lifting through the arch, keeping your toes straight.
    • Hold for 3 seconds and relax. Try to complete 2 sets of 10 holds.
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  1. Toe Swapping
    • Push the big toe into the floor, while simultaneously lifting up the other 4 toes – hold for 3 seconds;
    • Swap - push the 4 toes down into the floor, while lifting up the big toe – hold for 3 seconds;
    • Try to complete 2 sets of 10 holds.
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  1. Calf Stretch
    • Lean against a wall with your hands, keep your back knee straight, front knee bent. Push your back heel into the floor, while you lean into the wall.
    • Hold for 30 seconds, then relax. Repeating twice on each leg.

If your feet move well, you move well!

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Foot Health Clinic is one of Brisbane's leading kids, family and active adventurers podiatry clinics. We are recognised Foot and Ankle Professionals.  

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Samford Central Shopping Centre, Cnr Mt Glorious Rd & Mary Ring Dr
Samford Village QLD 4520

+61 7 3289 6050

infofoothealthclinic.com.au

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