Bunions: Taking Care of your Feet

Have you ever noticed a bump on the side of your big toe that gets bigger over time? This is a common foot condition known as hallux valgus, or more commonly, a bunion. While bunions may seem like a cosmetic issue, they can cause discomfort and pain, especially when walking or wearing shoes. If you’re dealing with this condition, don’t worry – Physiotherapy can help!

What is a bunion?

Hallux valgus is a deformity where the big toe (also called the hallux) points toward the second toe, causing the base of the toe to stick out. This creates a noticeable bump on the side of the foot, often referred to as a bunion.

Over time, the bump can become larger and more painful, making it difficult to wear shoes comfortably or walk without discomfort. Unfortunately, Hallux valgus is a progressive condition, meaning it can worsen if not managed properly.

What causes a bunion to form?

Hallux valgus is primarily caused by a combination of factors, such as:

1. Genetics: If bunions run in your family, you’re more likely to develop them. Inherited foot structure, like flat feet or a certain shape of the bones, can make bunions more common
   
2. Footwear: Wearing shoes that are too tight, narrow, or have high heels can contribute to the development of bunions. These shoes put extra pressure on the toes, causing them to shift out of alignment over time
   
3. Joint instability: Conditions like arthritis or ligament weakness can cause the bones in the feet to shift, leading to the formation of bunions
   
4. Injury or trauma: A previous injury to the foot can sometimes lead to hallux valgus, especially if it disrupts the alignment of the big toe. This is especially common with athletes whose sports may lead to a injury like turf toe.
   

What are the signs and symptoms to watch for?

The most obvious sign of hallux valgus is the bump on the side of the big toe. But there are other signs to look out for:

• Pain: The bump can become painful, especially when pressure is applied, such as from shoes or while walking long distances
  
• Swelling and redness: The area around the bunion may become swollen, red, or inflamed
  
• Restricted movement: The big toe may become stiff or difficult to move due to the misalignment
  
• Changes in foot shape: Over time, the foot may change shape, and the big toe may push toward the second toe, causing further discomfort
  

How can Physiotherapy help me?

If you’re dealing with bunions, physiotherapy can be an effective way to manage symptoms and prevent the condition from getting worse. Although physiotherapy can’t completely reverse hallux valgus, it can help with pain relief, improved foot function, and lead to a better quality of life.

Here’s how a physiotherapist can help:

1. Pain relief techniques

Your physiotherapist will use various techniques to reduce pain and swelling around the bunion, such as:

• Massage: Gentle massage can help relax the muscles in your foot, reduce tension, and ease discomfort
  
• Ice and heat therapy: Applying ice to the bunion can reduce swelling, while heat therapy can help loosen tight muscles and improve blood flow
  
• Ultrasound therapy: In some cases, your physiotherapist may use ultrasound therapy to reduce inflammation and promote healing in the affected area
  

2. Stretching and strengthening exercises

Bunions can affect the muscles and joints in your feet, so your physiotherapist will provide exercises to help:

• Stretching: Notably, stretching the toes and the soft tissues around the foot can help reduce stiffness and prevent the bunion from worsening. Stretching your calf muscles and Achilles tendon is also important for overall foot health
  
• Strengthening: Also, strengthening the muscles of the foot and ankle helps to improve stability and support the toe joint. Stronger foot muscles can help redistribute pressure away from the bunion, reducing pain and slowing the progression of the condition
  

3. Foot alignment and joint mobilization

Your physiotherapist may use specific techniques, like joint mobilization, to gently improve the alignment of your big toe and reduce pressure on the bunion. Additionally, they will provide advice on how to align your foot properly while walking or standing

4. Footwear advice/orthotics 

One of the biggest contributors to bunions is poor footwear. Thankfully, a physiotherapist can help you choose the right shoes that give your toes enough space and avoid unnecessary pressure. In some cases, they may recommend orthotics—custom insoles designed to support your feet and help with proper alignment

5. Taping

Taping provides extra support to the foot’s arch and can help stabilize the foot when walking or running. This extra support can be beneficial if the bunion is causing instability or affecting the way you walk

Looking for more help?

Hallux valgus, or bunions, is a common condition that can cause discomfort and impact your quality of life. However, with the help of Physiotherapy, you can manage pain, improve foot function, and slow down the progression of the condition. If you’re experiencing pain or discomfort from bunions, don’t hesitate to consult with a physiotherapist at PhysioNow! They’ll guide you through a personalized treatment plan that can get you back on your feet and moving comfortably.

If you have any questions or want to schedule an appointment, look for PhysioNow! We’re here to help you take the next step toward healthier, pain-free feet.

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