How to Fix Bunions in 4 Easy Steps

What is the fastest way to get rid of a bunion?

When it comes to this ailment, we are often assigned pec stretches, scapular stability exercises, and rhomboid strengthening exercises to remedy the situation.

Around 83% of adults worldwide have a foot disorder and within this group, 36% have bunions AKA hallux valgus.

A bunion is a bony bump that forms on the joint at the base of the big toe. The severity of bunions can vary and so does their development. In some individuals they may progressively become worse, whereas in others, they remain relatively stable.

Bunions can have a significant impact on the joints of the foot (especially the metatarsophalangeal joint) and the mechanics of the legs, causing problems like knee pains and inflammation.

What causes bunions?

Bunions are largely associated with the development of a poor foot arch; however, other factors may also play a role. These include genetics and:

🦶Wearing narrow/boxed shoes that cause the big toe to get pulled toward the smaller toes. Enough time in this position, your feet will end up conforming to this shape permanently.

🦶Poor dorsiflexion during the gait cycle can create excess pressure on your arches, causing your feet to point outwards (i.e., duck-feet). This problem arises from a poor foot-brain connection due to sensory understimulation. One way to identify this is by noticing asymmetry between your feet.

🦶Flat feet (collapsed midfoot) load the big toes excessively, causing them to move inwards.

How do you get rid of bunions on your feet?

Solution #1 – Wear roomy, comfortable shoes that provide plenty of space for your toes and that accommodate to the natural movements of your foot.

Solution #2 – Work out the muscles of your foot. Place your foot firmly on the ground and raise just your toes. Then, extend your big toe and then allow it to rest on the ground while the other toes are still up.

Solution #3 – Proprioceptive drills, i.e., exercises that challenge and develop your proprioceptive receptors. These can help improve ankle proprioception and movements during the gait cycle.

Solution #4 – Frequency from insoles can help re-train the brain by providing the receptors of your feet with adequate sensory stimulation.