MOST COMMON CAUSES:
- GENETICS: Inherited foot type can increase the likelihood of developing hallux valgus.
- FOOTWEAR: Wearing tight, narrow, or high-heeled shoes contributes to the development of bunions.
- FOOT STRUCTURE: Certain foot types, such as flat feet or low arches, may predispose individuals to this condition.
- FOOT STRESS or INJURIES
- DEFORMITIES present at birth
SIGNS AND SYMPTOMS:
- A bulging BUMP on the outside of the base of your big toe
- SWELLING, redness or soreness
- CORNS or CALLUSES - often where the first and second toes rub against each other
- Ongoing PAIN or pain that comes and goes
- LIMITED MOVEMENT of your big toe
Best approach is prevention in form of wearing SHOES WITH WIDE TOE BOX. But if you are already experiencing symptoms you should choose your footwear even more carefully! No pointy shoes and there should always be space between the tip of your longest toe and the end of the shoe.
There are also EXERCISES for your hallux valgus (bunions) which can help improve flexibility, strengthen the muscles and help with discomfort. As an example:
1. TOE STRETCH
Sit in a chair and place your foot on the opposite knee. Gently pull your big toe away from the second toe, holding the stretch for 15-30 seconds. Repeat 2-3 times on each foot.
2. TOWEL SCRUNCH
Sit on a chair with your feet flat on the floor. Place a towel on the floor in front of you. Use your toes to scrunch the towel towards you, then push it back out. Repeat for 5-10 minutes.
3. BIG TOE FLEXION AND EXTENSION
While seated, place your foot flat on the ground. Lift your big toe while keeping the other toes on the ground, then lower it back down. Repeat 10-15 times for each foot.
4. FOOT ROLL
Sit or stand and roll a tennis ball or a foot roller under the arch of your foot. This helps relieve tension and improve circulation.
5. TOE SPREADING
While seated, try to spread your toes apart as much as possible and hold for 5-10 seconds. Repeat 10 times. You can also use toe separators to assist with this exercise.
6. HEEL RAISES
Stand with your feet hip-width apart.
Slowly raise your heels off the ground, balancing on your toes, then lower back down. Repeat 10-15 times to strengthen the foot and ankle muscles.
Always consult with a healthcare professional or physical therapist before starting any new exercise regimen, especially if you have existing foot conditions or pain.