To reduce bunion pain & deformity we need to... remove the 3 causes of bunions, mobilise the big toe joint, stretch the muscles that pull the big toe in, and strengthen the muscles that pull the toe out. Here's how.
0:00 Intro
0:16 Remove the cause of Bunions
1:09 ANKLE MOBILISATION
1:52 TOE MOBILISATION
2:28 TOE SEPARATION CALF RAISES
3:26 STRENGTHEN ABDUCTORS
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How to fix bunions with exercise:
Firstly we need to remove the causes of bunions:
1. Shoes with a narrow toe box push our big toe in so we need to wear shoes-and socks--with a wider toe box.
2. The second cause of bunions is flat feet. When the arch of the foot collapses, the big toe is pushed towards the other toes. If you have flat feet, you can use orthotics that support the arch, wear shoes that are designed for pronation support, and do an exercise that helps support the arch of your foot.
3. The third cause of bunions is reduced ankle mobility. If our ankles don’t flex properly, our foot tends to turn out as we walk, which pushes that big toe inward.
BUNION RELIEF EXERCISES…
ANKLE MOBILIZATION.
By mobilizing the ankle so that it has more flexion-specifically over the big toe-we can reduce the ‘toe-out’ that causes
TOE MOBILISATION
People with bunions have reduced big toe mobility (another cause of ‘toe-out’ walking), so to reverse bunions, we need loosen the big toe joint, especially into extension.
TOE SEPARATION CALF RAISES
This is a great bunion stretch to give you relief from bunions and reverse bunions naturally. By pulling the big toes together with a band we can stretch the muscles than pull the big toe in. By doing calf raises we help reduce fallen arches that cause bunions. We can do both of these at once!
Silicon toe spacers are another way of stretching the Hallicus Adductor (the muscles that shorten in people with bunions)
STRENGTHEN ADDUCTORS
Lastly, we want to strengthen the muscles that pull the big toe out.
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