Hallux Valgus exercises
A hallux valgus (bunion) is often caused by an imbalance in the muscles of the big toe. To prevent the condition from worsening and to reduce or prevent symptoms, it is effective to exercise the muscles of the big toe and the arch of the foot. The podiatrist advises you to do these exercises every day.
Exercise for the small foot muscles
This exercise strengthens the muscles of the arch of the foot. In the short foot exercise, you try to lift the arch of the foot by pulling the ball of your big toe towards your heel. You do this using the strength of the arch of the foot, without tensing the toe muscles or turning your ankle outwards.
Let’s go! Start by sitting down and tensing the arch of your foot. Hold this position for 5 seconds, then release. Do this for three minutes per foot. If this goes well, try performing the exercise whilst standing or on one leg. To make it even more challenging, whilst standing on one leg, bend your knee.
Big toe exercises
This exercise is designed to activate the muscle that moves the big toe inwards (abductor hallucis). This muscle is often inactive in cases of hallux valgus.
Let’s go! Sit down and place your finger next to your big toe. Push your finger inwards against your big toe. If you do this correctly, you’ll feel a sensation of activation on the inside of your foot. Try this for 3 minutes every day until you can easily activate this (toe) muscle.
Toe spread-out exercise
In the ‘toe spread out’ exercise, you lift your toes and then spread them as wide as possible.
Let’s go! Hold this position for 5 seconds, for about 3 minutes per foot. Start by doing this whilst sitting down until your coordination is good. Once you’re comfortable with this, stand up, first on both legs and then on one leg. Then try slowly lifting your heels and slowly lowering them again whilst keeping your toes spread apart.
Bending the big toe
Take an elastic band and place it around your big toe.
Let’s go! Press your big toe down as far as possible. Hold this position for 5 seconds, then release. Do this twice for 10 seconds on each side. Start with a lighter resistance band and then make the exercise a bit more challenging by using a heavier band.
Big toe pulling force
Use an elastic band and place it around both big toes.
Let’s go! Place your feet flat on the floor and then spread them apart. This will pull both big toes inwards. Hold this position for 30 seconds, three times. Start with a lighter resistance band and then make the exercise a bit more challenging by using a heavier band.
