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Managing hallux valgus (bunions) at home can involve gentle exercises to strengthen the foot muscles, improve flexibility, and reduce pain or progression. Here are easy and effective exercises you can do daily.
1. Toe Stretch - Sit comfortably with your feet flat on the floor.Stretch your big toe away from the others.Hold for 10 seconds, relax, and repeat 10 times.
2. Towel Scrunch - Place a towel on the floor.Use your toes to scrunch the towel toward you.Repeat for 2–3 minutes per foot.
3. Ball Roll - Use a tennis or massage ball.Roll it under your foot for 2–3 minutes per foot.Relieves tension and stimulates foot muscles.
4. Toe Spreading - Sit with feet flat on the ground.Spread your toes as wide as possible.Hold for 5–10 seconds, then release.Improves toe alignment and reduces pressure on the bunion.
5. Heel Raise with Toe Spread - Stand barefoot, spread your toes.Slowly raise your heels and balance on the balls of your feet.Hold for 5 seconds, lower slowly.
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