Bouncing Back from Bunion Pain: Try These Stretches

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BunionWhat could be better than combining two of kids’ favorite things: horses and stories? The Christmas Carriage Parade in downtown Parker, CO this Saturday (Dec. 12) features favorite storybook characters parading by in horse-drawn carriages. Be sure to wear comfortable shoes or boots for all that standing around, or your bunion could send you home with a sore and stiff big toe. If this happens, don’t despair: try these stretches for bunion pain and add a happy ending to your holiday event:

  • While seated, extend your leg and stretch your toes, pointing them forward for 10 seconds, then curling them up for 10 seconds. Repeat 10 times with each foot.
  • Next, scrunch up a small towel under your foot by pulling it with your toes. Picking up marbles with your toes also helps strengthen foot muscles.
  • Loop a belt or thin towel around each big toe and press against it while gently pulling back on the belt with your hands.
  • Still seated, put one ankle on the other knee. Pull gently on the big toe with your fingers until it is positioned correctly and hold for 10 seconds. Repeat 3 or 4 times, then switch to the other foot.
  • Now put a couple of golf balls under your arches and roll them around for 2 minutes. This massage action relieves foot cramps and relaxes the tissues.
  • To develop muscles that help keep your feet properly aligned, stand with a tennis ball placed between your ankles. Slowly raise both heels off the floor, holding the ball in place, then slowly lower them. Repeat several times.
  • Move to a wall, and place the toes of one foot against it—about 3 inches up from the floor. Gently push your foot downward, using the wall for resistance to stretch the toe.
  •  Stand and lift all the toes of one foot off the floor, leaving the rest of the foot in place. Now try to touch down just your little toe and lift it again. Do several reps, and then switch feet.
Doing these toe stretches every day can help relieve bunion pain and slow down its progression so you can live happily ever after! If you need more help, don’t hesitate to call foot specialists at Podiatry Associates, P.C. in Parker, Castle Pines, or Cherry Creek at (303) 805-5156 to set up an appointment.
Dr. Cynthia Oberholtzer-Classen, DPM
Founder and Owner of Podiatry Associates, PC
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