Bunion Rehab - How to Stretch and Mobilize Your Big Toe
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- Опубликовано: 11 июл 2024
- This video covers bunion rehab and shows how to stretch and mobilize your big toe, which can help reduce pain and improve your overall function with daily activities.
A bunion describes a condition where the big toe shifts toward the smaller toes, which can cause pain, reduce mobility and difficulty with daily activities. Mobilization and stretching techniques directed at improving mobility of the big toe (1st MTP) and ankle joint can help to reduce pain and improve function. Additionally, modification of an individual’s shoes including choosing shoes with a wider toe box to reduce force on the toe can also be helpful. Operative treatment involves surgical realignment of the big toe and is demonstrated in the before and after pictures on the thumbnail Image.
Give the exercises in this video a try if you are suffering from this issue. Please remember my posts are intended to be educational and not medical advice. If you have pain or are experiencing functional limitations, please see your local physical therapist.
1. Passive Range of Motion Mobilization: Stabilize the foot and then use the other hand to pull the toe to a straight or neutral position. Then, stretch the toe up and down through plantarflexion and dorsiflexion to improve joint mobility.
2. Dorsiflexion Stretch: Use a rolled towel or other accessory like this cool unit (Fasciitis Figher, amzn.to/3ICCPqd) to position the big toe in dorsiflexion. Take the stretch to a tolerable intensity that can be maintained for several minutes. Joint tissue takes longer than muscle tissue to respond to stretch, so these longer hold times are important when looking to impart more permanent changes range of motion.
3. Motor Control - With your foot flat on the floor, focus on extending and abducting your toe out to the side. By training the abductor muscle in this way, a person can learn to consciously maintain neutral toe alignment and may be able to slow worsening of their bunion.
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for bunions. Click the link below to learn more and order a copy! a.co/d/1q3BjgP
That big toe side movement is really impressive.
Haha! For some odd reason, that movement has always easy for me.
Solid video. Been watching different bunion videos. This one has good info, was short and to the point.
Glad you found it to be useful.
Saaweet!! This started helping in the first three days! Thanks @Rehab Science!!
So glad to hear that!
Fabulous! Thanks!👌🏾
You’re welcome!
Thank you for this very practical set of exercises which I am sure ,at least will be helpful for the pain relief . Best wishes from İstanbul.
You’re welcome! Thanks for commenting!
GOD bless you brother, the stretch works 💯 I tried it🔥
Glad they helped you!
I been trying to avoid bunion surgery hopefully these exercises help me avoid that imma give it a try 🙏🏾
I hope they are helpful!
How’s your mobility improved?
No it won't
there's finally a gap between my big toe and my other toes which means it's going well
Awesome!!
How long did it take for you to get the gap?
On it! I need that gap!
@@juanitoxciii ik this is a year later but for anyone wondering now it took me a week but it depends on how bad ur foot is mine wasn't too bad
Can you buy that bit of equipment above to please
Hey brother I had a small fracture on my big toe 2 month ago but i played a soccer after 2 month and I had a swelling but I can run and walk but I just want to ask what should do to heal quick and what is roughly time to heal
Thank you!
You’re welcome!
Good advice. I'm going to start doing these exercises. I've found that I am getting a callous on the right side of my left big toe, which is more painful than the bunion itself. P.S. Who else clicked on this and thought, "Hey! It's Jamie from the Progressive Insurance commercial." ?
Haha! I hear that a lot about Jamie from Progressive. Many people develop a painful callous on the side of the big toe. I hope these exercises are helpful to you.
I have a callous on my right big toe from a bunion. The bunion isn’t that painful or big. I’m constantly trying to shave it off with a callous remover or an Amopé. I’m a traveling nurse so half way through one shift it’s killing me.
How often would you incorporate the exercises? I know you said the range of motion movement 3-4 times per day but what about the other exercises? Once per day? Thank you? I’m a relatively new runner (6 months). Always have had left big toe slanted. Only recently I’ve begun having pain on the joint(bone). So I’m trying to be as preventative as possible, (toe spacers, barefoot shoes when not running, and these exercises)
Yes, that (1x/day) would be a good frequency for the other exercises.
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Thanks for your amazing Chanel and great content. I have a question. I developed right toe pain and a small bunion (7 years ago). I saw a feet specialist & was told my toe bone is not deviated, my bunion seems to be due to my feet collapsing slightly inwards. My right knee seems to be the origin. I injured it 15 years ago and never fully recovered. Mild to sharp knee pain after running or long walks (over 10Km). The physiotherapist told me to do leg raises. But also told me she is not an expert on feet. Can you recommend how I can strengthen my right foot muscles to avoid the collapsing. My right lower back is now starting to hurt. Can you help me identify which type of doctor I should see. I have been to 4 different physios and none has been able to diagnose the exact root of the issue (knee, foot, hips, muscle weaknesses etc?) So no proper treatment yet... 😅
Yes, I have some videos that can help. I would recommend performing the exercises in my tibialis posterior tendinitis video. Even though you don’t have tendinitis in this muscle, those exercises help to lift the arch. I would also recommend performing the exercises in my knee valgus video, which will help improve control, so that your knee doesn’t collapse inwardly. Here are the links to those two videos.
ruclips.net/video/SLYmvuofawY/видео.html
ruclips.net/video/r3d661CFZ_c/видео.html
I’m recovering after my second surgery within 6 months and this is super helpful. My surgeon did tell me to do the first one but not in much more detail than to move my toe with my hand, wear spacers and cushioning.
Without any actual therapy or rehab being offered but still in ridiculous pain I really appreciate how this helps so much.
Except for that last toe stretch. Neither foot understands how to make that toe stretch like that 😂
Same. My toe is stiffer after surgery than before. Horrible quality PT was offered, so I'm hoping this videos will help.
I started getting bunions when I was 12, and didn't do myself any favors by wearing 3-5" heels daily from about age 16-35ish. I'm 41 now and my left bunion is so arched, it's almost a triangular point, and I started developing redness from it wearing against my shoes in the last couple months (no more heels unless it's a *very* special occasion- lol) I've been doing the first exercise for 2 days, and I've been hearing little pops, but they're relieving. I'm very encouraged, and I'm looking forward to seeing how it progresses as I continue that and add the other two exercises. Thank you so much for this!
I’m so glad to hear you are already getting some relief. The small pops are likely an indicator that the joint is becoming more mobile. Keep you the good work!
Well done 👍 but I need More information because ihave like those problem
Informative video but I have just one question what do you supposed to do if that big toe joint is in so much pain that you can barely move it??? In my opinion you have to alleviate a lot of the pain first before you can do some of these exercises because when you're in that much pain you're going to have considerable loss of range of motion. Ty.
I am not a medical expert: my brother gets me to do 20-minute foot soaks, using ginger water mixed with the hot water. It has helped with some of the immediate pain.
Agree, soak in warm water to get blood to circulate more and move your feet and toes as much as you can while soaking. I am not sure about the efficacy of the ginger though.
Another solution is to first massage the painful area, keeping pain level below 3 out of 10 as frequently as possible within a day. After a few days, you will notice you can massage harder to keep pain at level 3 and this is a good sign.
You can then progress to add stretching like in this video, by bending the knee down in front of you while keeping the feet flat on the ground (without any gadget or towel). Keep doing this as many days/weeks/months until your knees can reach the floor. You will find that you can now comfortably tolerate pain level up to 5 without side effects like residual pain after exercising (even before your knees can reach the floor). You can now add strengthening exercises.
Whatever you do, keep pain level at 2 or 3 initially and then at 4 or 5 as a guide. This is the guide to tell you whether you are doing too much that will hurt you more than help you.
Hi! I had lapiplasty bunion surgery 6 weeks ago. I am stretching like this now and it's going slowly and I am wanting to be sure where to out my hand for counter pressure and to mobilize the joint, Is it under the ball of the foot? Can you go into more detail about stretching after surgery please?
Yes, the hand that is applying counter pressure is holding the ball of the big toe, so that only the toe moves during the mobilization.
@Rehab Science it's hard to visualize where the hardware is in my foot. Should I press right below where I am bending on the top of my foot? Then under the ball or in the middle of the ball of my foot? Will this help scar tissue from the surgery? Any other suggestions for me?
@@hodgepodgemomentswithrenee6857 - I'd be going back to my surgeon for advice rather than asking someone who doesn't know me personally or the work that's been done. Imagine going through all that and then risking it!
Just found your channel! Please explain why the big toe joint accumulates calcium deposits and enlarges this joint and causes the lateral deviation. Is there anything one can do to help your body RE-absorb/REVERSE the calcium deposits?? Much THANKS 🙏!
Much of this is thought to be related to one's genetics. Our best strategies are to implement the exercises shown in this video, wear shoes with a wide toe box and try to avoid nutritional behaviors that promote inflammation.
Epstein-Barr virus - look it up.
@@RehabScience ....wide toe box shoes aren't often in style so we're at the mercy of what's available or paying a small fortune for footwear at upscale stores. I also have to try on shoes before I buy. Thanks to my bunions I can't wear stiff leather, opting for suede, fabric or a soft synthetic.
For my foot it was a repetitive injury that caused my bunions, I was a ballerina up on toe shoes, in excruciating pain. I had to stop after nine years. Calcium built up just like a bone spur where the injury was happening. I find that dorsal flex ion is fine it is plantar flex ion that has become impossible. The top lying tendons have shortened and the adductor is tight, so now instead of just a bunion I have fallen arches, no dorsal flex ion and the big to is pulled toward the second toe due to shortened tendons, pronation, and disfunctional arch. Is there a way to strengthen the arches and stretch those top tendons.
I'm not aware of calcium deposits causing enlargement and lateral deviation. The visual bump is caused because the first metatarsal bone has moved towards the outside of the inner foot. You can pull your big toe over all you like, but it isn't going to change the position of the metatarsal and consequently, the location of the joint - although it will make your foot more comfortable while the joint is displaced. Our muscles and tendons are attached in such a way that, once the metatarsal and joint have moved, the big toe must be pulled over towards the other toes, and it just gets worse from there. You need good orthotics made to keep your arch in place and take the pressure off your now dysfunctional big toe joint. You cannot restore a fallen arch if the big toe is pointing towards the others - it's the big toe which supports the end of that arch, so the slanting toe and fallen arch are effectively the same thing. This video gives a great explanation of how all the bones hang together and interact with our muscles and tendons.
ruclips.net/video/p8ttNMNAX5k/видео.html&ab_channel=Technesoma
I don't know why people try to avoid surgery. I just developed a bunion literally in the space of 8 hours after wearing a pair of snug flat boots without my orthotics one day. I had no pain but when I took the boots off, my left foot had rolled inwards so much while weight-bearing that the metatarsal had shifted and I no longer had a normal foot. I want surgery asap - two podiatrists have said bunions get worse over time, so I will likely need surgery one day in which case, why put myself through years of dysfunction which can only place abnormal pressures on the rest of the foot and distort other joints? The sooner it's fixed the better, I say!
I realize there are many variables but how long for improvement to be seen?
In terms of pain and mobility, you should begin to see some changes after 2 weeks of consistent practice.
Do you have any actual case studies to share?
I don't know if I have a bunion. But I just woke up one day with the pain! Then I touched my foot where it hurt and I felt kinda a bony bump where there used to be none.
Its so hard to find good videos on bunions
Make a video for people large bunions and can't open or stretch the big toe abductor
I will try to do another one soon for people with more severe bunions.
What's the name of the tool for dorsiflexion? I couldn't find the link in the description to buy this tool
It’s called the Fasciitis Fighter.
I just had bunion surgery on my right foot and working on stretching the joint. Are these same stretches good for after a Bunionectomy?
Yes, these can be used after surgery as well.
How is your foot doing after surgery? Can you run now? Were you a runner before? What kind of surgery did you have? How severe was your bunion?
how long would it take to see improvement? weeks months?
In many cases, alignment of the toe doesn’t change much, but pain and function will improve. You would expect to start seeing some small changes within a few weeks of consistent work.
What tool are you using under your toes?
It’s called the Fasciitis Fighter
I had bunion surgery 2 years ago and have a couple screws in the bone. The dorsiflexion mobility is half of my other big toe. When I try to lift it up I can't even see the big tendon that runs from the big toe to the base of the shin. I am a football player and I get a lot of pain in the surgery toe while playing, it's causing more issues than the bunion did. Is this fixable?
Once this much time has passed, it is very difficult to gain joint mobility. It doesn’t hurt to try, but it might not change things much.
Sir, if we did this regularly, does it helps our toes to be normal
It depends on the severity of the malalignment. In more severe cases, these exercises will not permanently change the position of the toe, but will help improve joint mobility and reduce pain. In less severe cases, they can help restore alignment and help prevent the issue from getting worse.
Hi may I know how fast it can be straightened.. And can we still wear heels at the same time..how it helps model in runway
These exercises won’t usually make the toe straighter. Typically only surgery can fix the alignment of the toe. Rehab exercises really help with reducing pain and improving mobility and function. Trying not to wear high heels and shoes with a narrow toebox is really important in terms of helping prevent this from getting worse.
@@RehabSciencemine hurts even try to move now .but I like to exercise and practice again to wear heels. What happen to the leg if they wear too much
What about help for flat feet? That's the intimate cause of my bunions
Please see the other post on my page on strengthening exercises for flat feet.
Hi how do u make your toes straight please?
It's usually difficult to straighten them without toe spacers or surgery. Physical therapy really just helps with pain and function, but doesn't typically alter alignment much.
My big toe bends in a bit. My pinky toe hits the side of the Toebox and the 4th toe curls. Idk if I am a candidate for custom shoes and the local custom shop doesn’t want to communicate. They’re watching their ass.
Idk what to do. I’ve been trying to find shoes for a year. I’m losing my mind😢
Surely you need to be pretty careful with trying to mobilise a joint which is in the wrong position? The joint is in the wrong position because the first metatarsal is in the wrong position, having drifted over towards the mid-line of the body. None of it can function as it's meant to and did before the bone and joint moved.
please show people with the problem and experience positive results with proof, not instructors ho not have the Bunion
Sorry, I don’t record my patients.
That's exactly what I thought. It's all very well showing the motion of a normal foot but each bunion is individual and the joint is out of place, so it can no longer function normally.
I can’t get my toe to pull out like the 3rd exercise. How can I do it with severe bunions?
That one can be difficult if your bunion is more severe and the joint has become more deformed. I would continue to practice the exercise, but you might also consider getting toe spacers to help improve the alignment of the toe.
@@RehabScience thanks. I have worn spacers but my big toe presses so far over that it just shifts all the pressure to my smallest toe and smashes it against the side of my shoe, causing pain on my smallest toe. I’m trying to wear a mobile night brace during the day in my shoes to pull my big toe into place, because using the other toes to put pressure to push it back is not working since the big toe and all the other toes except the smallest one have turned out so much.
Sir I have seperators on
Those can be a useful tool
Should you do these stretches when it's in extreme pain like any amount of weight applied to the foot with the bunion cause extreme pain you can't even walk or should you wait until the inflammation goes down
You may be able to perform some gentle mobility work (through a pain-free range of motion), but letting the inflammation calm down first would be a good first step.
My toe bending oudwarf(not towards fingers)any exercise for that (83 years old)
It’s a bit hard to say without knowing more details about your situation, but the toe dorsiflexion stretch shown here and neuromuscular control exercises where you try to pull the toe toward the other toes might be helpful.
You could just wrap tape from big toe to next toe over snuggled up a little more each day
@@A-mechanics-review-4U ,did this for 15 minutes,then release it ,doing it 3 times a day,I think it might take one year because it took 5 years to reach ,patience ,thanks for non surgical remedy
I did my tries at 4:11 and now im getting big toe cramps
When these small muscles aren't used to being strengthened they can cramp. I would let the muscles recover and return to training them once they are better.
What about the big bony growth?
That can only be corrected with surgery.
4 inch grinder out in the garage
Ohh goodie! I can also use it for my tile and toe 🤣
holy crap... i cant move my toe sideways at all!....
Haha! It definitely takes some practice to learn how to activate those muscles.
@@RehabScience do you have any suggestions to help get that abduction working for someone who can’t get it?
I tried and got cramps
Is it ok to move the toe with my fingers? I can’t get it going to the side much at all but will keep trying, very grateful for these tips! I wore high heels in NYC, pounding the pavement! Sometimes I bought shoes that were a bit small but were the look I wanted and those were “the pair.”
My left foot has a Morton’s neuroma that flared, but hasn’t bothered me since I gave up the heels- and the bunion is on the right.
One doesn’t know how important feet are until they start to hurt! : )
When I even move my big toe away from the second toe the pain is awful 😢
Sorry to hear that. Have you seen a physical therapist who specializes in manual therapy? Sometimes, the joint can be mobilized, which can help reduce pain with movement.
Ugh! Cramping.... I'm going to take it slow doing these exercises.
These muscles are small and cramp easily, so, yes, it is a good idea to progress slowly.
I have no idea how to move my big toe side to side 😭
Haha! That one definitely takes some practice.
@@RehabScience I mean I can with my right foot but not my left and I highly believe that's why I having pain on the side of my knee near the fibula
@@MrHotJohnson its absolutely why. I have the same issue with my right big toe. Had extremely limited mobility with it and a lot of pain and extremely weak. Ive been doing these movements for months now ive seen progression however i still have slightly limited range of motion and practically no foot strength.
I don't have pain, but my big toe is going inward, slanted
I would start adding these exercises now to help reduce the likelihood that it moves farther inward.
"Bunion" has to be in the top 10 worst medical terms. It's not bad enough I've somehow developed one, it has a stupid name! Even sounds gross. 😂 Anyway, will give these exercises a go.
You can’t abduct that when you have a bunion
Less severe cases can
@@RehabScience - Yep I think that needs to be stated in the video.
I don’t know, man. This hurts like a mother. I’ve just come across this video, but I’ve been manipulating big toe in these ways for a few weeks now. I’ve seen no improvement in alignment, nor pain. And I’m wearing squishy “recovery” flip flops or wide Skechers with toe spacer to keep the alignment. Haalp!!!
Sorry to hear that! Some cases don’t improve much with rehab exercises. I would suggest finding an orthopedic physical therapist who specializes in manual therapy as they can mobilize the joint with their hands and you may see better improvements in pain, mobility and function. Look for a PT with the letters ‘OCS’ after their name of you’re in the US and find one that says they specialize in manual therapy.
Those photos are the biggest joke - ever! The ONLY way a bunion that size could be corrected, is through surgery. People, seriously - if you believe otherwise, you’re in for a huge disappointment.
The image is a post-surgical case! In no way am I suggesting in this video that rehab can alter toe alignment in such a dramatic way! Did you even watch the video?!?!
I can't believe how naive he must think his aduience is. In the video promo, he uses a surgically corrected bunion as the AFTER photo....LIAR BIGTIME
The thumbnail isn’t meant to suggest that rehab will create such a change in alignment. You can clearly see the hardware in the image. Take your offensive comments somewhere else!
@@RehabScience bull shit is still BULL shit in trying to sell this FICTIONAL CRAP about helping bunions.....THey are OSTEOARTHITIC joints.
If that alignement protrayed is FALSE say so and DON'T promote the bull shit as anything other than it is A LIE
@@RehabScience offensive...YOU mistake what I said and learned in MEDICAL SCHOOL as TURTH against your bull shit
@@RehabScience not OFFENSIVE, just accurately the TRUTH...This is a bucnh of LIES.
DO NOT LISTEN TO THIS UNEDUCATED QUACK!