Posts for tag: Dr.Scott Werter
Bunions occur at the base of the big toe, when the boney bump forms on the inside of the foot. Bunions can cause intense foot pain and may require surgery. Fortunately, the majority of bunions can be managed without surgery. Non-surgical strategies can help slow the development of a bunion. These exercises are meant to help relieve the pain, not fix the actual bone deformity. With any medical condition, it is best to explore conservative therapy before jumping into surgery. These foot exercises can help keep the joint at the base of the big toe mobile, maintain flexibility, and strengthen muscles. They are a great starting point for treatment and should be conducted every day, ideally in the morning and at night. A podiatrist has undergone extensive training in the causes and treatments for bunions, and should be consulted if the deformity gets worse or continues to cause pain.
Toe Stretches. This stretch will help keep your toes limber and offset foot pain. To stretch, point your toes straight ahead for 5 seconds and then curl them under for 5 seconds. Repeat this stretch 10 times.
Toe Flexing and Contracting. This is conducted by pressing your toes against a hard surface (such as a wall) to flex and stretch them. It is important to flex your toes in the opposite direction too. Each stretch should be held for 10 seconds and be repeated three to four times.
Stretching the Big Toe. Using your fingers, gently pull your big toe into proper alignment. Hold this position for 10 sec and repeat three to four times.
Resistance Exercise. Wrap either a towel or belt around your big toe and use it to pull you big toe toward you while simultaneously pushing forward, against the towel with your big toe.
Towel Curls. Strengthen your toes by spreading out a small towel on the floor, curling your toes around it, and pulling it toward you. Repeat five times.
Picking up Marbles. Place 20 marbles on the floor in front of you and use your foot to pick the marbles up one by one and place them in a bowl. Gripping objects with your toes like this can help keep your foot flexible.
Walking along the Beach. Walking on the sand will give a gentle foot massage and help strengthen your toes.