A Complete Guide to At-Home Bunion Treatment

Are you dealing with big toe pain? Do you notice a bony deformity near your big toe? If so, you may be dealing with a bunion, otherwise known as hallux valgus. Conservative treatment is usually the first line of defense for bunions. And there are things you can do at home to help with bunion treatment. Physical therapy is often a useful tool for learning how to keep your bunion from getting worse and to help prevent it from happening in the first place. This post will review what a bunion is, bunion treatment at home, and exercises that can help relieve your big toe pain.

*This post includes links to items I recommend, but are not sponsored. It is simply here as a recommendation based on what I have tried and used and have found helpful through experience and hope that this information might help someone else.

**This is not medical advice. Please consult your medical provider for more information.

Causes and Symptoms of Bunions

A bunion, aka hallux valgus, is a bony deformity that forms at the base of your big toe. It occurs when there is malalignment of the 1st MTP (metatarsophalangeal) joint. This misalignment leads to the big toe veering towards the other toes. This often causes pressure point, pain, and discomfort. The discomfort can range from a mild inconvenience to a severe pain, affecting not only foot health, but also your quality of life. Common symptoms can include swelling and soreness around the joint.

While it is not fully understood why bunions form, there are some contributing factors that can predispose you to developing hallux valgus. Risk factors for developing a bunion include:

• Genetics (women are also more likely to develop hallux valgus compared to men)
• Ill-fitting footwear
• Rheumatoid arthritis and other inflammatory conditions
• Certain professions (athletes, ballet dances, servers, etc.)
• Muscle and joint imbalances in the foot

Understanding the Foot

As a physical therapist, it is my job to determine how well (or poor) foot posture and biomechanics are affecting function. There are many factors at play, but joint and muscle imbalances can significantly impact the foot. Lacking ankle dorsiflexion and great toe extension range of motion, a collapsed medial longitudinal arch, and weak calf muscles can all contribute to an increase in chances of developing a bunion.

By understanding the root causes, especially when related to foot posture and biomechanics, it becomes more feasible to take bunion treatment into the home.

Step #1: Evaluate Your Footwear

When dealing with a bunion, or hallux valgus, the first step towards comfort involves taking a close look at your footwear. The shoes you wear can play a significant role in not only providing relief, but also preventing further progression.

Shoes with narrow toe boxes or shoes that are too small for your feet are not ideal. Taking time off from wearing high heels will also be recommended. Look for a shoe that offers a wide toe box that allows your toes to spread out naturally. Additionally, arch support is also ideal. Having proper arch support ensures that weight is evenly distributed throughout the foot. It removes excess pressure through the 1st ray and MTP that could potentially contribute to further malalignment.

By selecting shoes that fit well and support the natural shape of the foot, you’re taking proactive measures not only for comfort, but of your foot health too.

Orthotic Solutions: Bunion Guards and Insoles

Bunions can sometimes bring discomfort and pain. Especially when even with a wide toe box, the bony prominence can still sometimes rub on shoes and socks. If you find this happening, bunion pads or inserts may be helpful. While it won’t fix the bunion, it can help provide some relief, acting as a guard against friction and pressure exerted on the most prominent part of the big toe. There are many different types of guards, so some trial and error may be needed when finding the right guard for you. Here are a few different options to look into:

Bunion guards can be useful for helping protect the big toe from rubbing and chafing, but to help with overall foot health and foot posture, orthotics are highly recommended. Orthotics help evenly distribute weight throughout the foot as it was intended. They help properly align the joints and help prevent collapsing of the medial longitudinal arch, which can place extra stress on the big toe. Not only does it help with the big toe, but it can also help with plantar fasciitis, Achilles tendinitis, and many other foot and ankle related pain or injuries. Here are a couple of recommended options:

Remember, trial and error may be needed with orthotics. If you are unsure or have multiple foot issues to worry about, speaking with your podiatrist or getting a custom orthotic may be beneficial.

Ice for Inflammation and Pain Management

Ice can be a welcome help when it comes to discomfort and inflammation from bunions. It is great for bunion treatment as it offers quick, natural pain relief and can help reduce swelling.

If you have a gel cold pack, you can wrap it in a towel and apply the compress right over the area of discomfort and swelling. Ice cubes can also do the trick. Take one or a few and wrap it in a towel. This provides a protective barrier between the ice and your skin. You want to avoid direct contact with the ice on your skin. No ice burns here! With the ice cubes wrapped in your towel, you can hold it directly on the bunion and surrounding area or move the ice in small circular motions. Either way, keep the ice there for 10-15 minutes or less based on your comfort level. If it becomes uncomfortable, remove the ice. You can use this method after exercise, after a long day on your feet, or any time you notice increased swelling or pain.

Physical Therapy Exercises for Bunion Treatment

Conservative bunion treatment should be the first step you take towards alleviating pain. Surgical intervention should only be looked at as a last resort due to failed conservative treat attempts or very severe cases. Your surgeon can provide more information on which approach is best for you and review all of your options.

For those looking to treat a conservative approach, physical therapy exercises geared towards emphasizing foot biomechanics, foot posture, joint mobility, and reducing muscle imbalances can greatly help with pain reduction and slowing the progression of your bunion. While physical therapy cannot fix the bunion once it has become apparent, these exercises can offer significant improvement in quality of life when performed consistently. Here are a few options to try:

Towel Scrunches

Toe Spreading

Short Foot

1/2 Kneel Knee to Wall

Seated Heel Raise with Resistance Band

The Role of Toe Spacers in Bunion Treatment

Ever heard of toe spacers? Now you can say you have. Toe spacers are exactly what they sound like. They provide space between your toes. And how exactly is this important and relevant to bunion treatment? Let’s explain…

Remember earlier when we discussed how narrow toe boxes or shoes that are too small for your feet may contribute to hallux valgus. Well, both of these scenarios squeeze the toes together in an adducted position. Toes spacers do the opposite; they abduct the toes, helping them spread further apart. this helps with toe alignment.

It is important to remember that toe spacers will not fix any problem or undo any damage that has been done. They can help, however, provide some temporary relief if you are dealing with pain, discomfort, or tension within the feet.

Soothing Soaks: Epsom Salt and Beyond

When your feet bear the brunt of bunion discomfort, a soothing soak may just be the relief they’re yearning for. Epsom salt, a time-honored remedy, works wonders to reduce inflammation and ease pain. To create this therapeutic soak, fill a basin with warm water and dissolve a handful of Epsom salt. For an added anti-inflammatory boost, consider infusing the water with a few drops of essential oils like lavender or peppermint. These essential oils not only enhance the anti-inflammatory effects but also provide a calming aroma, turning your treatment into a spa-like experience. Submerge your feet for about 15 to 20 minutes, allowing the natural remedies to work their magic, soothing the bunion pain, and promoting foot health. This simple act of self-care can significantly help in reducing the swelling and discomfort associated with bunions, offering you a gentle, yet effective, approach to bunion treatment at home.

Natural Anti-Inflammatory Remedies

Turning to natural anti-inflammatory remedies can be helpful in long-term bunion care. However, it’s crucial to remember that while these remedies offer a gentler option for pain relief and reducing inflammation, they are not a one-size-fits-all solution. Each individual’s situation is unique. What works for one person may not be effective for another. Before incorporating any new remedy into your routine, consult with your healthcare provider first.

Options for anti-inflammatory remedies include known anti-inflammatory ingredients and therapeutic soaks. Turmeric and ginger are staples within the kitchen that you can attempt to incorporate into your diet, as they both contain anti-inflammatory properties. An Epsom salt bath can also soothe inflammation and ease pain. Create a self-care ritual by adding a few drops of your favorite essential oil and allow the calm and soothing aromas create a spa-like experience. This can effectively lower stress and help calm your nervous system, further aiding in pain relief.

Massage Techniques to Alleviate Bunion Pain

Massage can help relieve tight tissues and provide tension relief after a long day on your feet. Use a lacrosse ball, tennis ball, or other firm object that can act as a self-massager. You could also attempt to freeze a water bottle and combine ice with the massage—you can roll the bottom of your foot out with the frozen water bottle and also benefit from the icing, as well. Remember that this is only a temporary solution to pain and will not fix anything. Combine the massage with exercises for more lasting results targeting pain relief.

When to Consider Professional Help

It’s crucial to recognize when home remedies and preventive measures cease to suffice. Professional medical advice is needed when symptoms continue to worsen or when the pain significantly impacts your activities of daily living and quality of life. Always stop if pain gets worse when trying something, aside from normal muscle soreness from new exercises.

Remember, early intervention plays a critical role in bunion management. By seeking the advice of a medical professional, you’re preventing further complications that could necessitate bunion surgery down the line. This early action aids in preserving the health of your feet.

Other Articles Related to Foot/Ankle Pain

• Pain When Walking First Thing in the Morning? Try These 7 Exercises for Plantar Fasciitis
• Understanding the Connection Between Foot Posture and Back Health
• What to Know About the Achilles Tear Recovery Time
• Ankle Pain When Walking? Why it Hurts and How to Fix It
• How to Fix Weak Ankles: The Ankle Support You Need
• Managing Pain in the Back of the Ankle
• What to Know About Calf Strains: Prevention, Treatment, and Recovery

References

Farzadi M, Safaeepour Z, Mousavi ME, Saeedi H. Effect of medial arch support foot orthosis on plantar pressure distribution in females with mild-to-moderate hallux valgus after one month of follow-up. Prosthet Orthot Int. 2015;39(2):134-139. doi:10.1177/0309364613518229

Tehraninasr A, Saeedi H, Forogh B, Bahramizadeh M, Keyhani MR. Effects of insole with toe-separator and night splint on patients with painful hallux valgus: a comparative study. Prosthet Orthot Int. 2008;32(1):79-83. doi:10.1080/03093640701669074

TL;DR

Conservative treatment is usually the first line of defense for bunions. There are things you can do at home to help with bunion treatment. Physical therapy is often a useful tool for learning how to keep your bunion from getting worse and to help prevent it from happening in the first place. This post reviews what a bunion is, bunion treatment at home, and exercises that can help relieve your big toe pain.