LIFE

Foot Exercises That Could Prevent Expensive Bunion Surgery

by Elyse Wanshel
Elyse is a Senior Writer at LittleThings.com. She enjoys tacos, kickboxing, and naming animals. In fact, she named two of her mother’s six cockatiels Mr. and Mrs. Featherbottom.

I love a sporting a pretty pair of heels. But I don’t love the idea of developing some brutal bunions — especially if that means that I’ll one day have to undergo pricy surgery to get them removed.

Bunions occur when a foot is squeezed into a narrow shoe with a pointed toe on a regular basis. The big toe pushes against the other toes, and as a result, the base of the big toe juts out creating a tiny nub on the inside of your foot. According to Harvard Health Publications, it’s a deformity, and people who have jobs like teaching, nursing, and serving are the most susceptible.

However, much like placing a clothespin on different parts of your ear to relieve pain, there is a natural, simple, and at-home way you can prevent yourself from sprouting some unsightly — and uncomfortable — bunions.

All you have to do is a few simple and easy exercises two to three times a week to keep bunions at bay. Best part? You don’t even need to stand up to do them. You can sit in a chair and do it while you’re watching TV!

So how do you do these simple routines? We break it down for you in this LittleThings exclusive!

Please SHARE if you might try some of these exercises out at home!

Heel Raises

Heel Raises
LittleThings / Maya Borenstein
  1. Start in a seated position with your feet shoulder-width apart.
  2. Keeping the balls of your feet on the ground, slowly lift your heels.
  3. Hold for five to 10 seconds then drop your heels.
  4. Do this 10 times.

Toe Raises

Toe Raises
LittleThings / Maya Borenstein
  1. Start in a seated position with your feet shoulder-width apart.
  2. Keeping your heels on the ground, slowly lift the balls of your feet.
  3. Hold for five to 10 seconds then drop the ball of your foot.
  4. Do this 10 times.

Toe Curls

Toe Curls
LittleThings / Maya Borenstein
  1. Place a toe separator between the toes of your right foot.
  2. Slowly flex and bring your toes together.
  3. Hold for three to five seconds.
  4. Relax and repeat.
  5. Do this 10 times on your right foot.
  6. Repeat these steps on your left foot.

Toe Extensions

Toe Extensions
LittleThings / Maya Borenstein
  1. Place a toe separator between the toes of your right foot.
  2. Spread your toes.
  3. With the toes separated, lift the ball of your foot, keeping the heel on the floor. Hold for three to five seconds.
  4. Drop your foot so it is flat on the floor.
  5. Relax your toes.
  6. Repeat this on your right foot 10 times.
  7. Do the same on your left foot.

Arch Tilts

Arch Tilts
LittleThings / Maya Borenstein
  1. Sit down and place both feet flat on the ground.
  2. Tilt your right foot to the left, lifting your arch and shifting the weight evenly too the outside of the foot.
  3. Drop the arch so the right foot is completely flat on the floor again.
  4. Do this 15 to 20 times on the right foot.
  5. Repeat these steps on your left foot.

Ankle Eversions

Ankle Eversions
LittleThings / Maya Borenstein
  1. While seated, place a therapy band around the outsides of your feet.
  2. Keep your heel on the floor, lift the ball of your right foot, and pull to the left so the sole of your foot faces out.
  3. Hold for a beat and then bring your foot back.
  4. Only move your ankle and avoid pushing and pulling with your knee.
  5. Do this 15 to 30 times on your right foot.
  6. Repeat these steps on your left foot.

Ankle Inversions

Ankle Inversions
LittleThings / Maya Borenstein
  1. While seated, place one end of a therapy band around something stable, like a bed or chair leg.
  2. Place the other end of the band around the inside of your right foot.
  3. Slowly pull the therapy band towards your left foot.
  4. Hold for a beat and then bring your foot back.
  5. Do this 10 to 15 times on your right foot.
  6. Repeat these steps on your left foot.

Do you have a bunion nightmare story? Let us know in the comments below!

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