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Stretching bunions: Stretches to Relieve Bunion Pain

by alexxlab

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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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.

What is bursitis and how to treat it: symptoms, causes, methods of treatment

Contents

  • 1 Bursitis: what is it and how to treat it?
    • 1.1 Bursitis – what is it?
    • 1.2 Causes of bursitis
    • 1.3 Symptoms of bursitis
    • 1.4 Treatment of bursitis
    • 1.5 Diagnosis of bursitis: how to recognize the disease
    • 1.6 Drug treatment of bursitis

      • 90 005 1.7 Physiotherapeutic methods for the treatment of bursitis

    • 1.8 Massage and stretching in the treatment of bursitis
    • 1.9 Related videos:
    • 1.10 Bursitis surgery
    • 1.11 Recovery after bursitis treatment

Bursitis is an inflammatory process that occurs in human joints. Find out what types of bursitis exist, what are the symptoms and how to treat it on the page of our website.

Our joints and ligaments are subjected to great stress throughout life. As a result, they can become inflamed, leading to a condition called bursitis. This condition is characterized by inflammation of the bursa, which is a fluid-containing pad that helps reduce friction between tendons, bones, and muscles.

Bursitis results in severe pain, swelling and restriction of movement in the affected area. Although bursitis usually occurs in a limited area of ​​the body, it can take on several forms and signs, depending on where it is affected. Some cases of bursitis are easily treated at home, but the issue requires a visit to the doctor if the process is accompanied by severe symptoms.

Treatment of bursitis may involve a multifactorial approach, including medication, physical therapy, and even surgery in severe cases. Regardless of the form and severity, the treatment of bursitis should be focused on stopping the inflammatory process and regenerating healthy tissue in order to restore the functional activity of the affected joint.

Bursitis – what is it?

Bursitis is an inflammation of the joint capsule (bursa) that can occur in any joint of the body. The bursa is located between the bone and soft tissues, while with the mobility of the joint, it plays the role of a shock absorber, softening the blows during movement.

Bursitis can occur when fluid builds up in a joint capsule, causing inflammation. Also, its appearance can be caused by joint damage, muscle strain, joint diseases, infectious diseases or autoimmune disorders in the body.

Most cases of bursitis are treated effectively. However, if the disease is ignored, the deterioration of the joint can lead to more serious problems.

Causes of bursitis

Bursitis can occur due to various reasons. One of the main reasons is the mechanical factor – frequent and prolonged monotonous loads on the joint. This can happen at work, sports, or hobbies that involve repetitive movements. For example, tennis players and golfers often develop elbow bursitis, and winged runners often develop hamstring bursitis.

Bursitis can also be caused by an infectious process in the body. Bacteria or viruses can enter the joint through a wound or after surgery, causing an inflammatory response. In this case, we speak of infectious bursitis.

In rare cases, bursitis may be associated with systemic diseases such as rheumatoid arthritis or gout. Also, the development of bursitis can be affected by a metabolic disorder in the body, for example, an excess amount of uric acid in the blood, which leads to the formation of crystals in the joints.

  • Mechanical factor: frequent and monotonous stress on the joints.
  • Infectious process: penetration of bacteria or viruses into the joint through wounds or after surgery.
  • Systemic diseases: eg rheumatoid arthritis or gout.
  • Metabolic disorder: eg excess uric acid in the blood.

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Symptoms of bursitis

Bursitis manifests itself in the form of pain, swelling and redness in the area of ​​the protruding bone. Pain may increase with any movement associated with the affected area. There may be a burning sensation and tingling sensation.

In the chronic form of the disease, there may be intermittent pain and the possibility of increasing the size of the joint. Usually the disease appears on one side of the body, but a few years later it can also appear on the other side.

  1. The main symptoms of bursitis:
  2. Pain in the joint area
  3. Swelling of tissues around the joint
  4. Redness of the skin over the bursa
  5. Reduced joint mobility

Treatment of bursitis

Treatment of bursitis directly depends on its type and degree of development. Many cases can be successfully treated with conservative methods to eliminate pain and inflammation. Among them:

  • Application of ice: Applying a cold compress or ice to the affected area helps reduce inflammation and pain.
  • Restriction of movement: Complete rest can be achieved by bandaging or using special bandages that hold the joint in one position and help it recover.
  • Pain and anti-inflammatories: Medicines such as acetaminophen, NSAIDs, or creams can help reduce pain and inflammation.
  • Physiotherapy: Acupuncture, massage, exercise and electrotherapy can alleviate pain and improve movement.
  • Use of support: Chest pads are sometimes used to prevent pressure on the affected joint and speed up the recovery process.

In more severe cases, surgery may be required to remove fluid buildup in the joint. In such cases, it is important to see a doctor immediately so that they can suggest the best approach for treatment and prevent the condition from worsening further.

Diagnosis of bursitis: how to recognize the disease

Bursitis is a disease associated with inflammation of the joint capsules. Symptoms of bursitis can be similar to other diseases, so diagnosis plays an important role in determining the disease.

The first signs of bursitis can be objectively identified during a visual examination. When observing a patient with bursitis, one can notice an increase in the size of the articular bag, reddening of the skin and a slight bulge in the joint area. It is also possible to feel pain in this area.

In case of suspected bursitis, it is necessary to consult a doctor or rheumatologist who will conduct a comprehensive examination, including:

  • blood test;
  • ultrasound and x-ray examination;
  • puncture of the articular capsule with subsequent analysis of the contents;
  • magnetic resonance imaging.

After diagnosis, appropriate treatment will be prescribed to help get rid of bursitis and prevent its recurrence.

Drug treatment for bursitis

There are several drugs that can be prescribed to treat bursitis. Typically, a doctor will prescribe a combination of anti-inflammatory, pain-relieving, and muscle-relaxing medications.

Anti-inflammatory drugs help reduce inflammation, resulting in less pain in the affected joint. Painkillers, in turn, help reduce pain in the affected area. Muscle-relaxing drugs can be used to reduce muscle tension that can cause bursitis.

Chondroitin and glucosamine may also be prescribed to help repair damaged joints. Pain injections or steroid treatment may also be used to treat bursitis.

In any case, it is recommended to consult a doctor who can determine the optimal drug treatment for bursitis.

  • Anti-inflammatory drugs – reduces inflammation.
  • Painkillers – reduction of pain in the affected joint.
  • Chondroitin and glucosamine preparations – restoration of damaged joints.
  • Pain injections – for faster and more effective pain relief.

Physiotherapy treatments for bursitis

Physiotherapy is one of the most effective treatments for bursitis. This treatment technique helps to reduce discomfort, speed up the recovery process and prevent the recurrence of the disease.

Physiotherapy methods include:

  • Ultrasound treatment. The procedure helps to improve blood microcirculation, speed up metabolic processes in tissues and reduce inflammation.
  • Magnetotherapy. Exposure to a magnetic field increases blood flow in the affected area, accelerates the formation of new cells and tissues, reduces inflammation and pain.
  • Electrotherapy. The procedure avoids surgery and treats bursitis by applying an electric field to the affected area.
  • Laser treatment. The use of laser technology makes it possible to achieve a quick and effective improvement in local blood circulation, an increase in protein activity, stimulation of the immune system and a reduction in pain.

Massage and stretching for bursitis

Massage and stretching is an important part of treating bursitis as it helps speed up the recovery process and improve circulation.

Massage can help improve the quality of life for patients with bursitis. It is necessary to apply massage movements in the area of ​​the affected joint in order to improve blood flow and relieve muscle tension. During the massage, you should make sure that the pressure is not too strong and does not cause pain.

Stretching is a physical exercise that helps to stretch muscles, relieve spasms and reduce pain. Stretching is helpful for the soft tissues that surround the affected joint and can become a constraint. When stretching, you should start with light exercises and gradually increase the time of exercise and intensity.

It is worth remembering that massage and stretching are not a panacea for bursitis and should be used in conjunction with other treatments such as medications and physical therapy. Before starting rehabilitation, you should consult with your doctor.

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Surgery for bursitis

Bursitis is a disease in which inflammation of the joint capsule occurs, which can lead to pain and limitation of movement. Treatment for bursitis depends on its cause and severity. In some cases, surgery may be required .

The operation is performed to remove the joint bag or part of it. This may be necessary if drug treatment does not give the desired effect or bursitis is not amenable to conservative treatment. Often, surgery is performed in the case of a chronic form of bursitis.

In some cases, surgery can be scheduled immediately. For example, if there is a sudden deterioration in the condition, severe pain, circulatory disorders or the threat of infection of the joint. Surgical intervention is also indicated for bursitis, accompanied by the formation of purulent blisters.

Bursitis is treated surgically by making a small incision through which the inflamed bursa or part of it is removed. After surgery, you must be careful and give the joint time to recover, following the doctor’s recommendations and undergoing a rehabilitation course.

Recovery after bursitis treatment

After treatment for bursitis, it is very important to take care of your health and follow the doctor’s recommendations. They will help you recover as quickly as possible, avoid re-injury and reduce the risk of recurrence of the disease.

  • Exercise . Light exercises such as leg extension and contraction can help restore and strengthen leg muscles after treatment.
  • Physical restriction . It is necessary to monitor physical activity on the injured leg and limit it at the beginning of the recovery period.
  • Massage . Massage will help improve blood circulation and soften muscles after treatment.
  • Ice application . To reduce pain and swelling, ice can be used, but not more than 20 minutes.

It is important to know that relapses are common in bursitis. Therefore, in any case, if you experience pain in the leg, it is better to consult a doctor to conduct an additional examination.

Prevention of bursitis

Bursitis occurs mainly in middle-aged men who are fond of traumatic sports, in women who love stilettos, in obese people. Inflammation of the bursa can be avoided if you remember some measures.

Primary prevention of bursitis

  1. Timely disinfection of abrasions

When a wound or abrasion occurs, it is necessary to carefully treat them with antiseptics to prevent the development of acute bursitis;

  1. Sanitation of chronic foci of infection

It is necessary to treat pustular diseases, chronic tonsillitis, sinusitis, etc. in time. The infection can get into the bursa with blood flow, and with lymph, and by contact.

  1. Weight loss

Each extra kilogram increases the load on the joints several times and aggravates the processes of destruction in them. Reducing weight even by 2-3 kilograms greatly facilitates the work of the joints of the legs.

  1. Proper nutrition

The introduction of fatty fish, cottage cheese into the diet helps to restore damaged cartilage, improve the synovial membrane. The diet should contain enough berries and fruits that make up for the lack of vitamins and mineral elements for the body. It is necessary to periodically pamper yourself with aspic or jelly, marmalade and jelly dessert.

  1. Regular exercise
  • to practice stretching exercises, they strengthen the muscles and thus help to protect and stabilize the joint, which in turn reduces the load on the surrounding tissues;
  • walk in any weather for at least an hour;
  • thoroughly warm up the muscles before training;
  • choose a load and a sport that is adequate for the age and condition of the body;
  • go to the pool;
  • do morning exercises
  1. Wearing protection during sports

During sports, special protective devices must be used – orthoses, bandages, arch supports, knee pads, etc.

  1. The right choice of shoes

Wear comfortable shoes, avoid wearing high heels for a long time. Today, the industry offers a wide range of orthotics for every foot, from interdigital spacers and corn guards to custom insoles. The European Center for Orthopedics and Pain Therapy produces high-quality custom-made insoles using innovative technology, which are very popular all over the world.

Occupational safety

There is a category of people whose professional activities are at risk for the development of bursitis. This is especially true for those people who make repeated movements of the same type during the working day. They must periodically interrupt their work to provide rest to the muscles.

It is necessary to remember the elementary safety methods to prevent injuries:

  • if you have to kneel for a long time, you must not forget about the knee pads;
  • when working at a computer, provide comfortable support for the forearm;
  • shoes must be in size, orthopedic with shock-absorbing and non-slip soles, always with a heel.