What is a bunion and why do we have it?

Bunion is a deformity of your big toe usually caused by improper footware (high heels, running and sport shoes and other tight shoes) which are pushing your toes together and pushing  your big toe joint out. What are our options with dealing with this?

Surgery

No, of course NOT! That is the last thing we want to do.

Prevention

As metioned earlier, improper footware is number one cause to your bunion.

Choosing a proper footware with wide toe cap will prevent you from ever having to deal with bunions.

If you are here because you already have a bunion, spread the word about proper footware and protect your children.

During a research in local kindergardens and elementary schools  we found out that 75% of children wear improper footware.

This is a little test you can do for your children and yourself to see if you can actually fit all your toes into your shoes comfortably!

  1. Apply water to botton your foot
  2. Step on a pad
  3. Draw outline of your foot
  4. Mark your foot with your shoe
  5. Draw outline of your shoe

Excercise

Here we have prepared special set of excercises which will help you to stop worsening and start improving your bunion conditions.
We advise to do this routine 2-3 times a week

 

Warm Up - Ankle circles
20-30 seconds clockwise and counterclockwise each

  1. Lift your heel of the ground
  2. Make slow and controled full circle movements
  3. Increases blood circulation and warms up the muscles

 

Standing arch raises

1-3 sets of 15-20 reps

  1. Put weight to on the outer foot
  2. Lift up the arch and hold for 2 seconds before releasing
  3. Also good for flat feet

 

Toe Stretches

2-3 sets of 10 reps

  1. Extend your toes straight up and hold for 5-10 seconds
  2. Make sure your ball of foot is not lifting off of the ground
  3. For better effect you can use your Bunion shield with Toe Separator

 

Toe Curls

2-3 sets of 10 reps

  1. Contract your toes and hold for 2-5 seconds
  2. Try to lift object from ground with your feet
  3. For easier control you can do these sitting down

 

Ankle Inversion

2-3 sets of 10-15 reps

  1. Place your foot flat on the ground heading outside
  2. Lift up your toes and spin on your heel towards the other side
  3. Make sure you do not move your knee at all