By Joseph M. LaCava, DPM
April 22, 2015
Category: Bunions
Tags: Untagged

If you are participating in any of the spring sports hosted by the City of Hot Springs Sport Recreation Department, we hope that you warm up and stretch first! Doing so will decrease your risk of sustaining an injury and allow you to stay in the game. Sometimes, activities that keep your feet limber—like bunion stretches—can not only prepare you for competition, but also be part of effective injury treatment.

It is important to note that bunion stretches will not actually eliminate your bunion, but they can certainly help to improve flexibility and relieve the symptoms that accompany the deformity. Anyone who has lived with a troublesome bunion can attest to the fact that any pain relief is a good thing!

Here are some stretches that, when used with other forms of bunion treatment, can help take away the discomfort from the condition:

  • Big Toe Stretch – Using your fingers, gently pull the affected toe into proper alignment and hold there for 10 seconds. Repeat this stretch three or four times.
  • Toe Stretches – Take off your shoes and socks and sit in your favorite chair. Curl your toes downward for 5 seconds and then point them straight for 5 seconds. Repeat this sequence ten times.
  • Towel Curls – Spread a towel on the floor in front of you. Place the heels of your bare feet at the edge of the towel closest to you and use your toes to grab it and pull towards you. Continue until all of the towel is under your feet. Repeat this process five times.
  • Marble Pick-Ups – Place 20 marbles and a bowl on the floor in front of your favorite chair and use your toes to pick up the marbles, one at a time, and place them into the bowl.

This is not a stretch, but walking on a sandy beach will strengthen your toes, while at the same time providing a gentle foot massage.

Bunion stretches may be beneficial, but keep in mind that you need additional treatment to alleviate the symptoms that often accompany bunions. This is where we can help! Central Arkansas Foot Care is here for any foot or ankle condition causing you pain or discomfort. Just give us a call at (501) 321-4844 and schedule an appointment for any of our three Arkansas locations – Hot Springs, Arkadelphia, or Malvern. You can also use our online form to contact us today.

Photo credit: marin via