From rubbing to simple movements. Loosen up bunions with an exercise recommended by a physiotherapist. For more acute cases, we recommend visiting a physician. But start exercising regardless – it’ll help you slow the progression of the problem or even stop it completely.

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Here’s how – just go through these three exercises:

1) Rubbing to active the muscles around the big toe
You might be thinking: What? Using rubbing as an exercise? Yes, and it’s a very effective one at that!
Many foot problems don’t occur because of a weak muscle, but because your brain has stopped perceiving and controlling a certain part of your body. By rubbing, you’re telling your brain: “See? You can engage this part too.”
With bunions, the weakened muscle on the outer side of the big toe is to blame. When you rub this part of the foot, you’re re-acknowledging the fact that you can use it. You’re pointing it out to the brain and activating the given muscle.
Rub intensely using your whole palm. Feel what’s happening under your hand. Does it feel “squishy”, like soft, slack muscles? Then you need to wake up the muscles by intensely rubbing them. Do you feel high tension? If so, you can reduce it by rubbing gently.

2) Moving the big toe with the hand
Grab the big toe with your hand and try to gently straighten it. Is it working? Great. That means the joint of the big toe is ok and you can straighten it through exercise. All you need to do is adjust the tension in the muscles around the big toe and activate them.

3) Moving the big toe on its own.
Can you move the thumbs of your hands? Of course you can! You should also be able to do the same with your feet. For most of our lives, however, we constrict our feet in narrow shoes. Thus, over time, the brain ceases to acknowledge the muscles that control them.
Practice using them. Focus and try to move the big toe from side to side. Not working? That’s normal. Be patient and over time you’ll manage.

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