The following exercises and stretches focus on the smaller muscles of the foot, which is essential in managing bunions and the pain associated with them. 

Big Toe Strap With Extension/Flexion

Instructions:

• Apply a strap around the big toes.
• Pull the feet away from each other as to pull the big toe out of the squashed position.
• In this position, practice moving the big toe up and down without letting it go back to the squashed position.
• Repeat 20 times.

Alternate Toe Lifts

Instructions:

• Position 1: Lift up your big toe whilst pushing the other 4 toes into the ground.
• Position 2: Push your big toe into the ground whilst lifting the other 4 toes.
• Transition smoothly between these 2 positions.
• Keep your foot still. Your toes should be the only thing that is moving.
• Repeat 30 times.

Release The Adductor Hallucis

These muscles pull the big toe towards the inside.

• Locate the Adductor Hallucis.
• Place your foot on top of a massage ball.
• Position your foot so that the ball is covering the Adductor Hallucis muscle.
• Apply an appropriate amount of your body weight.
  • (Firm, but comfortable)
• Proceed to roll your foot on top of the ball.
• Continue for 1-2 minutes.

Toe-Spread-Out-Exercise

Maintain your heel and front of the foot steadily placed on the floor, raise your toes and spread them out. Lower the little toe back down to the floor while keeping others raised. Bring your big toe down toward the inside of the foot and hold it for 5-10 seconds, then bring your foot back to the normal position.

Heel Raise Exercise

Keep your affected foot firmly on the floor and raise your heel as high as possible while applying pressure on your bunion toe. Hold the position for 5-10 seconds and bring your foot back to resting position.

Short Foot Exercise

Make an arch in your affected foot while keeping your toes stretched out firmly on the floor. Avoid compressing of your toes while holding this position. Hold it for 5-10 seconds and bring it back to resting position.

Big Toe Side Tap

Instructions

• Lift up all of your toes.
• Move your big toe to the side and place it back on the ground.
• Return to starting position.
• Repeat 20 times.

Toe Stretches

• Place your ankle onto your other knee.
• Hold your big toe and 2nd toe with one in each hand.
• Proceed to pull the toes apart.
• Hold for 1 minute each.
• Continue the stretch with the big toe with each of the remaining toes.

• Sit down on a chair.
• Place your ankle onto the other knee.
• Hold the big toe with your fingers.
• Pull it backwards.
• Aim to feel a stretch underneath your foot.
• Hold for 30 seconds.
• Repeat 3 times.

Use your fingers to press your big toe down and hold that stretch for 30 seconds. Then position your toe in the opposite direction and use your fingers to help reach the end range of motion. Hold this stretch for 30 seconds. Do this 5 times on each foot.

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