How to Relieve Bunions

The most prevalent disorder of the foot is a hallux valgus deformity, or a bunion. Bunions develop when bone or tissue at the joint on your big toe shifts out of place. Narrow shoes, hindfoot malalignment and heredity all seem to contribute to the development of bunions, especially in women. The deformity is also seen in patients with rheumatoid arthritis and other inflammatory conditions. Pressure and abnormal motion on the joint will force your big toe to bend, causing a painful lump to develop, or a bunion. Having bunions on your feet can result in constant pain and discomfort, especially because your big toe carries so much of your weight when you walk, run, or play sports.^[1]

You can relieve bunions by adjusting your shoes, by wearing bunion splints and orthotic devices, and by doing home care to reduce the pain. In addition, you can also use massage and foot stretches to help relieve your bunions. Most bunions can also be treated with surgery. If your bunions become too painful, you may want to consider getting them surgically removed.

EditSteps

EditAdjusting Your Shoes

1. Wear shoes that have a wide toe box. You can relieve the pressure on your bunions by wearing shoes that have a wide, flexible sole that supports your feet. There should also be enough room in the toe box, or the part surrounding the front of your foot, to fit the bunion without it rubbing against the shoe. Shoes like sandals, athletic shoes, and soft leather shoes are all ideal as they will provide support and space for your bunions.^[2]
   
   • If you wear heels, you should try to keep your heels low, no higher than an inch off the ground. Your shoes should also have a sturdy heel counter so the heel of your shoes are snug and stay in place when you walk.
   • Avoid narrow shoes or slip on shoes as they will not provide the support and space your need to walk comfortably with your bunions.
   • If you have shoes that you find comfortable but cannot wear due to your bunions, you may be able to reshape them to make them less narrow using stretchers in the shoes. However, you should only do this if the shoes support your feet well.
2. Buy shoes that fit your feet properly. Do not believe the myth that your feet do not grow once you reach adulthood. In fact, your feet can get bigger and wider as the ligaments loosen and your arches flatten over time. When you are buying new shoes, you should ask a sales associate to make sure the shoes are not too narrow for your feet. They can measure your feet and help you find the right size so your new shoes do not agitate your bunion further.^[3]
   
   • You can also make sure the shoes fit properly by walking around in them in the store to ensure they do not pinch or squeeze your toes. There should be ample room in the toe box or front area of the shoe for your bunions.
3. Put orthotics in your shoes. Orthotics can be placed inside your shoes to help realign the bones in your feet. They can also reduce the amount of pressure on your bunions, which can make your bunions less painful. You can buy orthotics over-the-counter at your local drugstore or pharmacy.^[4]
   
   • You can also get prescription orthotics from your primary care doctor or from a podiatrist. Prescription orthotics are custom made for your feet so they will be fit your feet properly and provide the type of support you need.
   • Keep in mind orthotics are usually a short term solution to bunions and feet pain. You may need to have your bunions surgically removed if they continue to be painful and make it difficult for you to walk.

EditDoing Home Care

1. Tape and pad your bunions. You can tape your big toe with medical tape so it lays straight, forming a splint. You can also buy special bunion splints that are worn over the top of your foot and your big toe to help straighten the alignment. Only use a splint with the guidance of your doctor.^[5][6]
   
   • You can also use moleskin or gel-filled pads on your bunions to protect them and prevent them from rubbing on your shoe. You can get bunion pads over-the-counter at your local pharmacy or online. Some bunion pads stick right to the bunions and others stay on your foot with a small loop that fits over your toe.
2. Ice your bunions to reduce swelling. Your big toe joint may be painful and swollen due to the bunion. You can relieve this discomfort by applying an ice pack to the area several times a day. Icing your bunions can offer temporary relief.^[7]
   
   • Wrap the icepack or a bag of frozen vegetables in a cloth. Apply it to your bunions 20 minutes at a time.
   • You should also get in the habit of elevating your feet after a long day of standing or walking. This will help to reduce any inflammation on your feet due to your bunions.^[8]
3. Take over-the-counter painkillers. You can alleviate some of the pain and discomfort caused by your bunions by taking OTC painkillers like ibuprofen and paracetamol. Follow the directions on the label for dosage information.^[9]
   
   • Keep in mind taking OTC painkillers is only a temporary solution for your bunion pain. If your bunions become too painful and uncomfortable, you may need to consider surgery to remove them.

EditUsing Massage, Stretching, and Exercise

1. Massage your feet with your hands. You can do a quick ten minute foot massage at home using your hands. Massaging your feet can help to loosen the tight muscles around your bunions and on your big toe, reducing pain and cramping in this area.^[10]
   
   • Start by using your thumbs to massage right beneath the mounds of your toes. This will help to release these muscles and loosen any tension in this spot.
   • You can then massage from the base of your big toe and down through your inner arch. Use your fingers to massage along the little toe side of your foot and anywhere on your sole that feels tight.
   • Finally, stick your fingers between your toes as far as they will go. You may need to wiggle your fingers to get them between your toes. Work the toes back and forth with your hands to loosen them up further.
2. Do arch lifts. You can stretch your arches by doing arch lifts at home. This will help to stretch and strengthen your arches, making your feet feel less cramped and sore. You can do this exercise on an exercise mat.^[11]
   
   • Start by standing with your feet hip width apart. Then, lift all ten toes and stretch them upward. Slowly lower them back down one by one.
   • Raise only your small toes and keep your big toe on the ground. Extend your big toe forward and down toward the ground.
   • Then, ground your big toe mound and inner heel down to the ground. This will keep your arch lifted and strong.
3. Try toe stretches. You should also do toe stretches by moving your toes up and down on the ground. This will help to stretch and strengthen your toe joints.
   
   • Lift and extend your big toe several times. Extend it forward, like you are trying to push a button in front of your toe, and then slowly lower it down.^[12]
   • After you do this several times, you may notice the muscle that runs from your inner heel through your inner arch to your big toe is starting to ache. This is a good sign, as you want to work this muscle, the abductor hallucis.
   • Then, lift all of your toes and extend only your little toes out and down toward the ground. Do this several times.
   • Finish by lifting your middle toes and spreading them out. Then, extend only your big toes and little toes out and down toward the ground.
4. Do low-impact exercises. To avoid agitating your bunions, you should stick to low-impact exercises like walking, swimming, or stationary biking. These activities will not irritate your bunions as much as high-impact activities like running, martial arts, or contact sports.^[13]
   
   • If your bunions become less painful and uncomfortable over time, you may be able to resume high-impact activities and exercises.

EditGetting Surgery

1. Consider surgery if your bunions do not improve within a year. Surgery is a last resort, and it is is only recommended if your bunions cause you frequent pain and get worse within a year. Often, surgery is done if the bunion is causing other foot issues and negatively affecting the second toe on your foot.^[14]
   
   • Keep in mind that though surgery is the only way to get rid of your bunions, your bunions can grow back if your feet are agitated by improper shoes. You should always wear correctly fitted shoes to prevent your bunions from returning after surgery.^[15]
2. Discuss your surgical options with your doctor. There are several different surgical options to treat bunions and the type of surgery you get will depend on how severe your bunions are. Your surgeon may remove the bunions and use pins, wires, or screws to hold the bones in your feet in place to allow them to heal.^[16]
   
   • The most common type of bunion surgery is osteotomy. This procedure involves cutting and removing part of the bone in your toe. The surgeon will also realign the bone inside your big toe and move your toe joint back in line.
   • Your surgeon may recommend arthrodesis if your big toe is severely deformed due to the bunion and it is too difficult to fix the joint. This procedure involves fusing together two bones in your big toe joint. After this procedure, you will have limited movement of your big toe and you cannot wear high heels.
   • Most bunion surgeries take about one hour and are done under general anesthesia. Your surgeon should outline the procedure fully for you before you go under.
3. Allow time for recovery after the surgery. Post-surgery, your foot may be swollen for up to three months. You will need to rest your foot to reduce the swelling and use crutches so your foot can heal. You may also need to wear a cast and shoes specially made to allow you to walk on your heels.^[17][18]
   
   • After your foot has healed, you can go back to wearing normal shoes. However, you should always wear properly fitted and supportive shoes to prevent your bunions from appearing again.

EditTips

• To prevent bunions in the future, limit your wear of high-heeled shoes; stay active and maintain a healthy weight; eat a well-balanced diet; avoid prolonged standing; and decrease general inflammation in your body, if you have it.

EditVideo

EditSources and Citations

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