How to Fix & Prevent Bunions Without Surgery!
TLDRIn this informative video, specialist physiotherapist Will Harow offers practical advice on how to address and prevent bunions without resorting to surgery. He explains the anatomy involved in bunions, identifies common causes, and provides a series of exercises and tips focusing on proper footwear, foot and ankle exercises, and the use of toe spacers to improve foot mechanics and potentially alleviate bunion symptoms.
Takeaways
- 👣 Bunion prevention is key, and conservative methods should be tried before considering surgery.
- 🧍♂️ Will Harow, a specialist physio for over 50s, provides insights on non-surgical bunion treatment.
- 🦶 A bunion is a deformity of the first metatarsophalangeal joint, causing the big toe to cross over the foot.
- 👡 Genetics, poor footwear, and poor foot/lower limb mechanics are the three main causes of bunions.
- 🥿 To prevent bunions, wear wide-fitting, soft upper shoes that don't compress the toes.
- 💆♂️ Massage the dorsal interossei and adductor hallucis muscles to reduce tightness and bunion formation.
- 🤸♂️ Exercises to strengthen the abductor hallucis muscle can help realign the big toe and prevent bunions.
- 👉 Use toe spacers to keep the big toe and second toe apart, correcting the position and reducing bunion severity.
- 🚶♀️ Hip and ankle exercises are crucial for improving overall foot mechanics and reducing bunion risk.
- 📚 For more comprehensive guidance, consider Will Harow's book 'Thriving Beyond 50'.
- 📢 Always consult a healthcare professional before starting any new exercise or treatment regimen for bunions.
Q & A
What is a bunion and how does it affect the foot?
-A bunion is a deformity of the first metatarsophalangeal joint of the foot, causing the big toe to cross over the foot towards the second toe. This results in a valgus deformity, which can lead to an enlarged and arthritic joint, often causing a lump on the side of the foot. Bunions can be very painful, make it difficult to wear shoes, and cause various discomforts for those who suffer from them.
Why is it important to address bunions before they become severe?
-It's important to address bunions early because bunion surgery is notoriously difficult and does not have an amazing success rate. By focusing on conservative methods to improve the bunion deformity, such as foot mechanics and footwear adjustments, it's possible to prevent the bunion from worsening and potentially avoid surgery altogether.
What are the three major reasons people develop bunions?
-The three major reasons for developing bunions are genetics, poor footwear, and poor foot and lower limb mechanics. Genetics can predispose some individuals to bunions, while tight or ill-fitting footwear can compress toes and contribute to bunion formation. Lastly, stiff and tight feet or improper muscle function in the legs can cause inward foot pressure and lead to bunions.
Shoes with a wide fit at the front and preferably a soft upper material are recommended to prevent or manage bunions. This ensures that the toes are not compressed. Running shoes with a wide toe box and flexible upper material, like certain Nike Pegasus models, can be beneficial.
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How can massage help in treating bunions?
-Massage can help reduce tightness in key muscles that contribute to bunion formation, such as the dorsal interossei and the adductor hallucis. By applying gentle but firm pressure in the gap between the big and second toe, and around the ball of the foot, the muscles can be loosened, potentially improving the bunion's alignment.
What exercise can be done to strengthen the muscle that abducts the big toe?
-An exercise that involves pulling the big toe outwards can strengthen the abductor hallucis muscle. This is done by using a finger to hold the toe wide and then contracting the foot to keep the toe in that position. This exercise helps to improve the muscle's control and prevent the big toe from crossing inwards.
How can a toe spacer be used to correct or improve a bunion?
-A toe spacer is placed between the big toe and the second toe to space them out and maintain the correct position. This can be done using a folded tissue or a specially designed toe spacer. It helps to prevent the big toe from adducting across the foot, which can contribute to bunion formation.
What are the two exercises recommended for improving leg mechanics to prevent bunions?
-The two recommended exercises are the clam for the hips and the standing inversion for the ankles. The clam exercise strengthens the hip abductors to prevent thigh bone rolling inwards, while the standing inversion strengthens the invertor muscles to improve foot arch and reduce pronation, both of which can help prevent bunions.
How often should the exercises and massage techniques be performed to manage bunions?
-The exercises and massage techniques should be performed regularly to be effective. For the dorsal interossei massage, it is recommended to do it for at least 5 minutes per day. For the exercises like the clam and standing inversion, performing them to the point of fatigue two or three times a day is suggested.
What is the purpose of the clam exercise for the hips?
-The clam exercise aims to strengthen the hip abductor muscles, which are crucial for keeping the knees open during walking and preventing the thigh bone from rolling inwards. This, in turn, reduces pressure on the feet and helps in preventing bunions.
What book is recommended for further information on managing bunions and foot health?
-The book recommended for further information on managing bunions and foot health is called 'Thriving Beyond 50', which can be found on Amazon.
Outlines
🦶 Introduction to Bunions and Non-Surgical Treatment
This paragraph introduces the topic of bunions, a foot deformity affecting the first metatarsophalangeal joint. Will Harow, a specialist physio, discusses the importance of addressing bunions before resorting to surgery. He emphasizes the value of conservative methods to improve bunion deformity and prevent its progression. The paragraph also highlights the significance of footwear in bunion development and suggests the types of shoes that can help prevent or alleviate bunion issues.
👣 Massaging Techniques for Bunion Prevention
In this section, the focus is on massage techniques that can be done at home to reduce the tightness of muscles contributing to bunions. The dorsal interossei and adductor hallucis muscles are specifically targeted, with instructions on how to locate and massage these areas effectively. The paragraph provides a step-by-step guide on how to perform the massage, including the use of moisturizer or massage lotion, and the recommended duration for the treatment.
🏃♂️ Exercises to Strengthen and Realign the Foot
This paragraph presents exercises aimed at strengthening the foot muscles, particularly the abductor hallucis, to prevent bunion formation. The exercises include a combination of mobilization and isometric contractions to improve muscle control and toe alignment. Additionally, the use of a toe spacer to maintain correct toe positioning is discussed, along with a DIY method using a folded tissue as an example.
🦵 Upper Leg Mechanics and Bunion Prevention
The final paragraph addresses the role of upper leg mechanics in bunion development, focusing on the control of the ankle and foot arch, as well as hip strength. Two exercises are recommended: the clam for hip abductor strengthening and the standing inversion for ankle eversion muscle strengthening. These exercises aim to improve overall foot mechanics and reduce the risk of bunions by addressing the root causes in the ankle and hip muscles.
Mindmap
Keywords
💡Bunion
💡Metatarsophalangeal Joint
💡Valgus Deformity
💡Footwear
💡Foot Mechanics
💡Conservative Treatment
💡Massage
💡Abductor Hallucis
💡Toe Spacer
💡Hip and Ankle Exercises
Highlights
The video provides methods to fix bunions without surgery, focusing on conservative approaches.
A bunion is a deformity of the first metatarsophalangeal joint of the foot, causing the big toe to cross over the foot.
Bunions can be very painful and make it difficult to wear shoes, affecting the quality of life.
The key to dealing with bunions is prevention, and non-surgical options are preferable due to the complexity and variable success rate of bunion surgery.
Three major reasons for bunions are genetics, poor footwear, and poor foot and lower limb mechanics.
Tight, ill-fitting footwear that squashes the toes is a significant cause of bunions, especially among women who often wear high heels and court shoes.
Recommended footwear for bunions includes shoes with a wide fitting area at the front and a flexible upper material.
Massage techniques can be applied to reduce tightness in key muscles that contribute to bunions, such as the dorsal interos and adductor hallucis.
Exercises to train the abductor hallucis muscle can help prevent the big toe from crossing inwards, reducing bunion formation.
Toe spacers can be used to keep the big toe and second toe apart, preventing adduction across the foot.
Problems with the mechanics higher up the leg, such as poor ankle control and hip weakness, can contribute to bunions.
The clam exercise can strengthen the hip muscles, improving walking mechanics and reducing pressure on the feet.
The standing inversion exercise targets the tibialis posterior muscle, helping to fix foot pronation and prevent bunions.
These methods aim to improve the foot's mechanics to prevent or correct bunions, emphasizing the importance of addressing both local foot issues and overall body mechanics.
The video is designed to provide tips and exercises for individuals to try at home, but it is not a replacement for professional medical advice.
If the exercises cause pain, they should be avoided, and individuals should consult with a healthcare professional before proceeding.
Transcripts
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