Bunions aren't an inevitable part of ageing. Central Lakes Physio & Pilates presents evidence-based information about bunion development and management strategies to keep your feet healthy.
What is a Bunion?
A bunion, medically termed hallux valgus, describes a deformity where the big toe angles sideways toward the second toe. This creates a characteristic bump on the foot's inner side, accompanied by callus formation and tissue thickening that can become painful.
What Causes Bunions?
Footwear Impact
Tight-fitting shoes are thought to be a cause of bunions. Research shows bunions affect approximately 30% of Western populations versus only 3% in Eastern countries. High heels and tight toe boxes are particularly problematic because they force the forefoot to widen and compress toes together.
Other Contributing Factors
- Lower limb injuries altering gait patterns
- Poor arch control and foot pronation
- Gender (more common in women)
- Family history (possibly behavioural rather than genetic)
Three Essential Exercises for Bunion Prevention
Perform these exercises daily to maintain healthy foot mechanics:
1. Toe Spreading
Place your fingers between your toes and gently bend them in various directions. This helps maintain toe mobility and spacing.
2. Big Toe Stretch
Use a resistance band around both big toes and gently pull them apart, working against the resistance. This strengthens the muscles that keep the big toe properly aligned.
3. Foot Rolling
Use a small ball (like a tennis ball or massage ball) and roll it under your arch. This helps maintain flexibility in the plantar fascia and intrinsic foot muscles.
Additional Prevention Strategies
- Choose footwear with wide toe boxes
- Avoid high heels or limit wearing time
- Maintain a healthy body weight
- Address any gait abnormalities
- Seek early treatment if you notice changes
Professional Treatment
Beyond exercises, our physiotherapy team can help with massage and mobilisation techniques, gait correction, and comprehensive foot assessments. If you're concerned about bunions or experiencing foot pain, contact Central Lakes Physio on 03 443 1711 or book an appointment online.