Bunion Prevention Exercises: 10 Proven Techniques for Pain Relief and Improvement
How can bunions be prevented. What are the best exercises for bunion pain relief. How can bunions be treated without surgery. What are the steps for post-surgery bunion rehabilitation
Comprehensive Strategies for Bunion Prevention and Management
Bunions can be a source of significant discomfort, disrupting daily activities and limiting participation in favorite hobbies. However, there are effective lifestyle modifications and exercises that can help alleviate symptoms, increase mobility, and potentially slow the progression of bunions. This comprehensive guide explores 10 proven techniques to provide pain relief and prevent future bunion development.
Toe Exercises for Improving Mobility and Strength
Incorporating targeted toe exercises into your routine can make a significant difference in managing bunion-related issues. These exercises focus on enhancing flexibility, strengthening the small intrinsic muscles of the feet, and improving overall foot function.
1. Toe Points and Curls
Sit with your feet approximately 6 inches from the floor. Slowly point and curl your toes, performing 20 reps for 2-3 sets. This exercise works the toe joints and flexes the muscles under your feet.
2. Toe Spread-Outs
While seated, place your foot on the floor with your heel fixed. Lift and spread your toes, repeating 10-20 times on each foot. This helps improve mobility and reduce stiffness in the toe joints.
3. Toe Circles
Lean forward, grip your big toe, and begin circling it clockwise for 20 rotations. Reverse the direction for another 20 circles. Repeat this 2-3 times on each toe to mobilize the joints and reduce stiffness.
Resistance Band Exercises for Strengthening
Incorporating resistance band exercises can help strengthen the small muscles in the feet and toes, which is crucial for supporting the foot structure and potentially slowing the progression of bunions.
4. Assisted Toe Abduction with Exercise Band
Wrap an exercise band around both of your big toes. With the band tight, pull the big toes away from the other toes, holding for 5 seconds. Repeat this motion for 20 reps to strengthen the toe abductor muscles.
Foot Massage and Mobilization Techniques
Incorporating foot massage and mobilization techniques can help improve circulation, reduce stiffness, and promote overall foot health.
5. Ball Roll
Place a tennis or lacrosse ball on the floor and roll your foot back and forth over it for 3-5 minutes on each foot. This provides a soothing massage and helps improve mobility.
6. Towel Grip and Pull
Place a small towel or washcloth on the floor. Grip the towel with your toes and pull it towards you, using only your toes to scrunch the fabric. Repeat this motion for up to 5 minutes to strengthen the intrinsic foot muscles.
7. Marble Pickup
Scatter 10-20 marbles on the floor and place a bowl nearby. Sitting with your feet close to the ground, use your toes to pick up each marble and place it in the bowl. This exercise enhances toe dexterity and strength.
Additional Exercises and Lifestyle Modifications
Beyond the targeted toe exercises, incorporating other activities and lifestyle changes can contribute to overall foot health and potentially prevent or manage bunions.
8. Figure Eight Rotation
Similar to the toe circle exercise, move your toe in a figure eight motion to improve flexibility and range of motion. Repeat 10 times on each toe for 2-3 sets.
9. Barefoot Beach Walking
If you have access to a beach, try walking barefoot in the sand. The soft, uneven surface provides a natural foot massage while also strengthening the muscles in your feet and toes.
10. Heel Raises
While sitting, place your foot flat on the floor. Lift your heel, shifting most of the weight to the outside of the ball of your foot. Hold for 5 seconds, then return to the starting position. Repeat 10 times on each foot.
Post-Surgery Rehabilitation
For those who have undergone bunion surgery, it is crucial to follow the specific rehabilitation protocols prescribed by your healthcare provider. This typically involves a combination of toe exercises, soft tissue mobilization, and range of motion stretching, which can help restore function and maximize the outcome of the surgical intervention.
Conclusion
Bunions can be a persistent and frustrating condition, but with a comprehensive approach that combines targeted exercises, lifestyle modifications, and, if necessary, surgical intervention, it is possible to find relief and prevent further progression. By incorporating the techniques outlined in this guide, you can take proactive steps to manage your bunion symptoms and maintain optimal foot health.
10 Bunion Exercises for Pain Relief and Prevention
Bunions can be a real pain. Not only do they cause a lot of discomfort, but they also interrupt day-to-day functions and interfere with the activities you enjoy.
Fortunately, there are lifestyle modifications and exercises that can help ease your symptoms and prevent future bunions.
Here are 10 easy-to-do foot exercises that can help relieve pain, increase mobility, and possibly slow the progression of your bunion.
Whether you’re in the midst of pain from a bunion or you’re trying to prevent one from forming, performing regular exercises designed for both treatment and prevention can help keep your feet healthy and, hopefully, free from surgery.
1. Toe points and curls
This works on your toe joints by flexing the muscles under your feet.
Sit on a surface with your feet about 6 inches away from the floor. Point and curl your toes slowly. Do this for 20 reps for 2 to 3 sets.
2. Toe spread-outs
While sitting, place your foot on the floor.
With your heel fixed to the ground, lift and spread your toes. Repeat this exercise 10 to 20 times on each foot.
3. Toe circles
This mobilizes the joints in your toe and helps to reduce stiffness.
While sitting on a chair, lean over and grip your big toe. Begin circling the toe clockwise, 20 times. Stop and reverse the direction for another 20 circles. Complete 2 to 3 sets on each toe.
4. Assisted toe abduction with exercise band
Wrap an exercise band around both of your big toes. With the band tight, pull both big toes away from the other toes with a small exercise band. When fully extended, hold for 5 seconds, then release and repeat the motion for 20 reps.
5. Ball roll
Place a tennis or lacrosse ball on the floor and put your foot on top. Roll your foot back and forth over the ball. Repeat this motion for 3 to 5 minutes on each foot, even if the bunion is only on one foot.
6. Towel grip and pull
Place a small towel or washcloth on the floor.
Sit down and grip the towel with your toes and pull it towards you. Only use your toes to scrunch the towel. Repeat this motion for up to 5 minutes.
7. Marble pickup
For this exercise, you’ll need a bowl and 10 to 20 marbles. Place the marbles on the floor and put the bowl close by. Sit on a surface with your feet close to the ground. With your toes, pick up each marble and place it in a bowl. Make sure to grip your toe around the marble.
8. Figure eight rotation
This exercise is similar to the toe circle, but you’ll move your toe in a figure eight motion rather than a circle. This helps with flexibility and range of motion. Repeat 10 times on each toe for 2 to 3 sets.
9. Barefoot beach walking
This exercise depends on your location. If you have a beach nearby, give this exercise a try by walking barefoot in the sand. It will feel like a foot massage while also helping to strengthen the muscles in your feet and toes.
10. Heel raise
While sitting, place your foot flat on the floor.
Lift your heel and put most of the weight toward the outside of the ball of your foot. Hold for 5 seconds and return to the floor. Repeat 10 times on each foot.
After surgery, it’s essential to follow your doctor’s instructions for care. Be sure to perform any rehab exercises they recommend during your recovery period. This is especially important since not all bunion surgeries are the same.
“Some include correction of the soft tissue, bone, or both, and the postoperative course and rehab depends on the type of surgery and surgeon’s preference,” explains Dr. Kenneth Jung, orthopedic foot and ankle surgeon at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles.
In general, Jung says flexion and extension of the joint must be restored to maximize function.
“Toe curls with a towel and picking up marbles are often performed in physical therapy,” he explains. Additionally, a therapist will perform soft tissue mobilization and range of motion stretching. The duration of postsurgery exercises ranges from six to eight weeks.
For many people, bunion surgery isn’t necessary. However, finding relief in at-home remedies is important.
The good news is, there are several over-the-counter (OTC) products you can try and lifestyle modifications you can follow to relieve the symptoms of bunions.
- OTC pain relief. The first line of defense for many people involves the use of an OTC nonsteroidal anti-inflammatory drug such as ibuprofen which also aids in pain management.
- Wear proper-fitting shoes. Not far behind OTC pain relief is choosing and wearing proper footwear. This means shoes that fit properly and are wide in the toe area and have a low heel.
- Protect the area. To avoid rubbing and irritation, you can buy OTC pads that are typically filled with gel to cover the bunion.
- Shoe inserts. Some doctors will recommend padded shoe inserts that can help distribute pressure as you walk. This may prevent your bunion from getting worse.
- Cold therapy. If you’ve been on your feet a lot or you experience inflammation and irritation of the bunion, icing the area can help relieve pain.
- Soaking therapy. At the end of a long day, treat your feet to a warm water soak with Epsom salt. This can help reduce inflammation and pain.
If you’re not getting any relief from at-home remedies, it might be time to see a doctor. They can help you decide if surgery is an option, especially if nonsurgical treatments aren’t working.
The main goal of surgery is to relieve the pain. Surgical options also aim to restore normal functioning of the toe so you can get back to the activities you enjoy and minimize the chance of recurrence.
Doctors have a variety of surgical options to return the toe to its normal position. They typically base their decision on the severity of the bunion.
Jung says that bone prominence and pain typically mean surgery is needed. Since many factors go into selecting the proper procedure, you should always consult with a doctor.
Bunionectomy
For less severe cases, the American Podiatric Medical Association recommends a bunionectomy, which removes the bony prominence.
Osteotomy
More complicated situations may require a doctor to cut the bone and realign the joint, which is referred to as an osteotomy.
Arthrodesis
If you have severe arthritis along with a stubborn bunion, your doctor may perform an arthrodesis. During this procedure, the arthritic joint surfaces are removed. The doctor then inserts screws, wires, or plates to hold everything in place during the healing process.
Over 64 million people will experience a bunion. If you’re part of this group, then you know all too well that finding ways to reduce pain and prevent future bunions is a priority.
With some basic lifestyle modifications — such as wearing shoes that fit properly — and a few simple toe exercises, you can relieve pain, slow the progression of your bunion, and possibly keep future bunions away.
8 Foot Exercises for Bunions
Bunions occur when the tissue at the base of your big toe becomes swollen, forming a large bump on the side of your foot. Bunions can cause intense foot pain and may eventually lead to arthritis. Fortunately, the majority of bunions can be managed without surgery.
Special foot exercises “will not get rid of the bunion because the bunion is a biomechanical deformity, but they can relieve symptoms and increase flexibility,” explains Khurram Khan, DPM, assistant professor of podiatric medicine, New York College of Podiatric Medicine in Manhattan.
The Benefits of Foot Exercises for Bunions
Non-surgical strategies, such as physical therapy exercises, can help to slow the progression of your bunion. “You always want to start out with conservative therapy,” notes Dr. Khan. “You never want to jump into surgery.”
Foot exercises and toe stretches for bunions can help keep the joint between your big toe and the rest of your foot mobile, maintaining flexibility and strengthening the muscles that control your big toe.
Here are exercises that may benefit people with bunions:
- Toe stretches. Stretching out your toes can help keep them limber and offset foot pain. To stretch your toes, point your toes straight ahead for 5 seconds and then curl them under for 5 seconds. Repeat these stretches 10 times. These exercises can be especially beneficial if you also have hammertoes, or chronically bent toes, in addition to a bunion.
- Toe flexing and contracting. Khan also recommends pressing your toes against a hard surface such as a wall, to flex and stretch them; hold the position for 10 seconds and repeat three to four times. Then flex your toes in the opposite direction; hold the position for 10 seconds and repeat three to four times.
- Stretching your big toe. Using your fingers to gently pull your big toe over into proper alignment can be helpful as well, says Khan. Hold your toe in position for 10 seconds and repeat three to four times.
- Resistance exercises. Khan additionally recommends resistance exercises for your big toe. Wrap either a towel or belt around your big toe and use it to pull your big toe toward you while simultaneously pushing forward, against the towel, with your big toe.
- Ball roll. To massage the bottom of your foot, sit down, place a golf ball on the floor under your foot, and roll it around under your foot for two minutes. This can help relieve foot strain and cramping.
- Towel curls. You can strengthen your toes by spreading out a small towel on the floor, curling your toes around it, and pulling it toward you. Repeat five times. Khan says that gripping objects with your toes like this can help keep your foot flexible.
- Picking up marbles. Another gripping exercise you can perform to keep your foot flexible is picking up marbles with your toes. Do this by placing 20 marbles on the floor in front of you and use your foot to pick the marbles up one by one and place them in a bowl.
- Walking along the beach. Whenever possible, spend time walking on sand. This can give you a gentle foot massage and also help strengthen your toes. Khan notes that this is especially beneficial for people who have arthritis associated with their bunions.
Khan advises his patients to perform foot exercises for their bunions every day, ideally in the morning and at night. He suggests doing the exercises at a convenient time for you, such as during commercial breaks while you are watching television. Once you get into the habit, it will be easy to do them on a regular basis.
Learn more in the Everyday Health Foot Health Center.
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Exercises and gymnastics for constipation for the elderly
Constipation is a common problem in the elderly. And there can be many reasons for this, for example, a decrease in intestinal motility, which is associated with a change in muscle activity, and with age-related changes in metabolism, and with a decrease in overall physical activity. In addition, a lack of fiber in the diet, endocrine disorders and changes (menopause, diabetes, hypothyroidism), as well as intestinal diseases can lead to constipation.
Symptoms of constipation
Constipation
the following states can be read:
- rare
bowel movement compared to
individual norm; - difficulty
act of defecation, the need for a strong
straining, even if the stool frequency
kept within the individual
norms; - incomplete
bowel movement that occurs
in at least a quarter of cases
defecation.
Also
allocate acute and chronic constipation.
Acute constipation is episodic
a situation that does not last long
time. The reason may be the reception
eating strengthening foods, some
medications, stress and
other.
Chronic constipation is defined as constipation in which the above symptoms persist for 3 months or more. In this case, it is first necessary to exclude diseases that can lead to its development, and only then draw up a treatment plan.
Removal of constipation
elimination
constipation problems should be treated
complex activities. This includes
and increased physical activity
dietary modification, eating
enough liquid.
Correction of drug therapy,
which the patient takes for
other diseases, etc.
good
respiratory effect also has
gymnastics. She helps keep
tone the abdominal muscles and stimulate
intestinal peristalsis. We offer
the next set of exercises
can be done at home and
even in bedridden patients available
contact.
Exercise in progress
from any position.
- Strongly
we draw in the stomach, and then slowly
release, counting to 10. Repeat in
during the day at least 5 times. - Doing
deep breath, drawing in the stomach, and then
as if throwing it forward before
exhale, and exhale. We repeat over
ten times as soon as you want
toilet. - Doing
inhale, sticking out the stomach, and as you exhale it
pull up. Can be pressed lightly
hands on it. - Doing
entrance by tightening the stomach and raising hands
behind the head, as if stretching. On exhalation
let go of the stomach and lower the arms along
body. We repeat 10 times. - Doing
abdominal vacuum. For this, in position
standing slightly bend the body forward and
we put our hands on our knees. So it will be
easier to master the technique in the early stages.
Then take a deep breath in and
exhaling gently, pull the stomach to
spine by contracting the abdominal muscles.
Without taking a breath, the abdominal muscles
once we push the abdominal wall back and forth.
When you can no longer hold your breath
it turns out, we take a breath. Exercise
repeat for 5 minutes. We make it
on an empty stomach in the morning.
Not
focus only on breathing
gymnastics. To eliminate constipation
in general, it is necessary to increase the physical
activity. For this it is useful to walk,
perform various physical exercises
e.g. leaning and rotating the torso
to the sides, exercises on the press, exercises,
strengthening pelvic floor muscles, jumping,
squats. For debilitated patients
physiotherapy exercises will be useful,
carried out in accordance with the recommendations
physical therapy doctor. He can pick up a complex
exercise, which is indicated for patients with
limited activity.
Therapeutic exercises: 8 exercises for good bowel function | Proper nutrition | Health
Every Monday at AiF Health is a new set of exercises for beauty and health. This week – a set of 8 exercises that will help improve bowel function, strengthen the abdominal muscles and improve blood circulation in the abdominal organs.
Remains of digested food remaining in the intestines poison the body with toxins, cause headaches, insomnia, anxiety, and can cause more serious health problems. A single case of constipation is not so terrible, but if it becomes chronic, urgent action must be taken.
Exercises for a lazy bowel
First of all, you need to find out the cause of constipation. After all, it can be caused not only by banal colitis, but also by a duodenal ulcer and other serious diseases. However, the most common cause of constipation is a sluggish, lazy bowel, when the function of peristalsis is slowed down. In this case, it can be stimulated with physical exercises that train the abdominal muscles, diaphragm and pelvic floor, as well as self-massage and diet.
| Important | |
|---|---|
The complex of gymnastics and self-massage is contraindicated in umbilical hernia, intestinal or duodenal ulcer, pregnancy, high blood pressure, during menstruation. They cannot be taken on a full stomach. Wait at least 2 hours after eating. | |
The bowel awakening exercise is very simple and does not require any incredible effort, you will master it quickly. Moreover, which will please many, a good half of the exercises are performed while lying in bed. The main thing is not to be lazy and do it regularly. Then it will spur the work of the intestines by improving the blood circulation of the abdominal organs, strengthening the abdominal muscles, and also facilitate the discharge of gases during flatulence.
1. Starting position (I.P.) – lying on the back. Slightly bend your knees, make movements with your legs that imitate cycling. Repeat 30 times.
2. I. P. – the same. Pull the legs bent at the knees with your hands to the stomach, return to I.P. Repeat 10 times.
3. I. P. – the same. Raise both legs at the same time and try to throw them behind your head – 10-15 repetitions.
4. I.P. – lying on the back, legs bent at the knees. Bring and spread your knees – 15-20 times.
5. I.P. – kneeling, leaning on the floor with outstretched arms. The spine is parallel to the floor. Raise the left leg bent at the knee, then the right. Repeat 10 times for each leg.
6. I. P. – the same. Take in air through your mouth, exhale as you bend your lower back down and relax your stomach. Hold this pose for a while. Return to I.P., draw air through your mouth. As you exhale, draw in your stomach and bend your back upwards with a “house” – like a bristling cat. Do 20-30 repetitions.
7. I. P. – standing, arms along the body. Take a deep breath, draw in and stretch your stomach. Repeat 5-8 times. This exercise perfectly massages the internal organs, improves intestinal motility.
8. Finish by walking in place with high knees – 2-3 minutes.
Self-massage techniques
They are also very simple, and there are only two of them.
1. Lie on your back, relax. Put your right hand on your stomach, do circular strokes clockwise. Stroking should be soft enough, without sudden movements and pressure.
2. Lying on your back, massage the arch of the foot, actively kneading and smoothing it. To do this, you can use a hand massager.
Reforming nutrition
The following measures will also help restore normal bowel function:
1. Drink enough water – at least 1.5–2 liters per day. This will help soften the stool.
2. Try to establish fractional meals (4-5 times a day), while eating slowly, chewing food thoroughly.
3. Avoid dry snacks. Try to introduce more fiber into the diet, switch to bread with bran, add wheat bran when cooking.
4. Eat at least 500 g of fresh fruits and vegetables daily. Try to eat as many beets as possible in any form. This root crop perfectly stimulates the intestines.