3 Simple Foot Exercises to help people with Bunions

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.
  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.
  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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