Start these exercises slowly and gradually increase the intensity and duration of each exercise as tolerated. If you experience pain or discomfort during any exercise, discontinue immediately and consult a healthcare professional.
Toe Stretching Exercise - Begin by sitting comfortably in a chair with your feet flat on the floor. Place a thick rubber band or resistance band around your toes, gently spreading them apart. Hold this stretch for 10-15 seconds, then release. Repeat the stretch for 2-3 sets, gradually increasing the duration as tolerated. This exercise helps improve flexibility in the toes and can alleviate tightness associated with bunions.
Toe Flexor Strengthening Exercise - Sit or stand with your feet flat on the floor. Place a small towel or cloth under your toes, gripping it with your toes. Slowly scrunch the towel towards you, engaging the muscles along the bottom of your foot. Hold this position for 5-10 seconds, then release. Aim for 2-3 sets of 10 repetitions, gradually increase the intensity as your strength improves. This exercise targets the toe flexor muscles, promoting better support and stability for the affected area.
Ankle Range of Motion Exercise - Sit on the edge of a chair with your feet flat on the floor. Lift one foot off the ground, keeping the heel in contact with the floor. Slowly rotate your ankle in a circular motion, first clockwise and then counterclockwise. Aim for 10 rotations in each direction, focusing on smooth, controlled movements. Repeat the exercise with the other foot. This exercise helps maintain flexibility in the ankle joint, reducing strain on the bunion and surrounding tissues. You can also do this exercise lifting your heel off the ground for slightly different muscles.
Adding these three easy exercises into your daily routine can provide relief from bunion pain and promote better overall foot health and mobility.
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