5 Effective Exercises for Hallux Valgus Relief

Hallux valgus, commonly known as a bunion, is a deformity of the big toe where the toe angles toward the second toe, causing a bony bump to form on the side of the foot. It can cause discomfort, pain, and difficulty in wearing shoes.Here are five effective exercises to help relieve the discomfort caused by hallux valgus (bunion).

1. Toe Stretching - Sit on the floor and extend your legs.Use a towel or band around the ball of your foot (the one with the bunion) and gently pull your toes back toward your body.Hold for 15-30 seconds and repeat 3 times.
2. Big Toe Extension Exercise - Sit comfortably and place your foot flat on the ground.Gently pull the big toe in a direction that extends it, either by using your hand or a special device.Hold for 5-10 seconds and repeat 10-15 times.
3. Toe Spreading - Sit or lie down with your foot flat on the ground.Try to spread your toes as wide as possible and hold the position for a few seconds.Repeat 10-15 times for each foot.
4. Foot Rolling (with a Ball) - Sit in a chair and place a small ball (like a tennis ball) under your foot.Roll the ball back and forth under the arch of your foot.This helps relieve tension in the foot and may ease some discomfort caused by bunions.
5. Marble Pickup - Place marbles or small objects on the floor.Use your toes to pick them up one by one and place them in a container.This exercise strengthens the small muscles of the foot and encourages better toe movement.

These exercises may help with pain relief and maintaining or improving toe mobility. However, if the bunion is causing significant pain or worsening, it's best to consult a podiatrist or foot specialist.

Address - #10-41 Mount Elizabeth Novena Specialist Centre 38 Irrawaddy Road Singapore 329563
Phone - 67348168