by Jess 19/10/23
Bunions are tricky; they can be hereditary, painful, non problematic, stressful or hard to get into shoes.
What are Bunions?
Bunions are a deviation of the big toe on one of the longer bones of your foot- your 1st Metatarsal.
As a result of this deviation, the joint is exposed on the inside of your foot and the big toe is then off centre from the joint.
Due to this misalignment, Bursa (fluid filled sacs) may appear around the big toe joint, it may become inflamed and sore, incur arthritis and foster change in walking technique. Additionally, callous and corns from the big toe rubbing against the 2nd toe can occur, and shoes can be difficult to fit.
FUN FACT: Bunions are not a large bone growth on the side of the toe. Rather, the bump seen is the end of the Metatarsal.
How do Bunions form?
Usually, formation of bunions is hereditary. Occasionally they can "pop up" from tight footwear use, a flat foot position or altered lower limb mechanics. Very occasionally, children may form bunions too.
Can I just have surgery?
Yes, you can have surgery to correct your bunion.
However, often surgery to bunions means 6 weeks off your feet and a long rehabilitation afterwards. Specialised surgeons such as Podiatric Surgeons offer these procedures with a great success rate. As Podiatrists, we can refer directly to a Podiatric Surgeon.
Often, maintenance of bunions is attempted first, in order to improve function with an aim of pain reduction and surgery as a last resort.
Bunions will never improve themselves, and once the deviation is present, it is unlikely to reduce. However, DO NOT DESPAIR. Plenty of good prevention strategies exist before heading into the hospital.
Prevention strategies: AT HOME
Wide shoes: Shoes which are wider in the forefoot can accommodate for your bunion. Often, pressure on the bunion from the side of the shoe causes increased inflammation within the joint and pain. We love a soft upper eg. mesh or neoprene, or a nice soft leather which easily accommodates your larger forefoot. Furthermore, wide footwear allows for space around the rest of the forefoot. Tight footwear often causes Neuromas (nerve compression) and callouses/corns.
Arch Support: support under the arch is paramount in both offloading pressure underneath the big toe and improving the biomechanics of walking. Arch support which sits firmly under the foot is one of the first steps in bunion management. Supporting under the arch allows the big toe to move properly, which keeps it healthy and reduces build up of calcifications. Additionally, increased movement of the big toe is healthy for the whole foot and promotes a more normal gait rather than stepping off more to the inside of the foot. Normalised gait also assists with prevention of other lower limb issues such as hip and knee pains and conditions within the foot like Achilles Tendinopathy and Plantar Fasciitis.
Strengthening: General foot strengthening such as gentle calf raises (up onto your tippy toes) in sets of around 30 per day, can help with whole foot strengthening. Additionally; single leg balancing, scrunching a towel under your toes and using a Theraband stretched around your big toe can assist with improved movement and surrounding muscle strength. Tip- these exercises are great for everyone to do- whether or not you have a bunion!
Motion of the big toe: Mobilisation which can be attempted gently at home may assist with increasing the motion of the joint and preventing build up of calcifications. Furthermore, increased blood flow to the joint with mobilisation (and walking with arch support) helps to clear out toxins. You can help to mobilise your toe by holding your forefoot and right at the base of your big toe. Gently pull your big toe in all it's allowed Range of motion to allow equal movement. ( see our instagram account for demonstration if unsure). Try not to bend it, just move it slowly and gently like you would move a gear stick.
Rehabilitation at Foot Body Sole
In addition to self care and good footwear, we can help with bunion management through further, individualised advice, Electrotherapy and Orthotic therapy.
We are located at 108 Bridport St, Albert Park VIC 3206, or you can call us on 03 8648 7678. Alternatively, you can click on the book now button below and it will take you to our online booking page.
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