Bunions! What are they and what can you do?

Bunions, AKA Hallux Valgus

Bunions are a very common foot pathology and many of us have them.

A bunion is where there is an opening at the first metatarsal joint, where the big toe starts to move or deviate inward toward the little toes.

Not all bunions are the same!

You could have a bunion where there is a really large deviation of the big toe inward and a large bump that forms on the inside of that joint line where there is calcification.

You could also have a bunion that has less of an opening at the first metatarsal joint with less deviation and calcification.

You could have a bunion that causes you consistent pain or progressive pain (pain gets worse over time). You could also have a bunion that only causes you pain from time to time or is relatively asymptomatic.

There are 26 bones and 33 joints in EACH foot and they all need to be able to both open and close at various points during the gait cycle to both absorb force and propel us forward efficiently and effectively.

Problems may arise when there is an opening of joint and it is stuck open. Joints need to be able to open and close for efficient function in the foot and the ability to both pronate (joints opening on the medial and plantar surfaces of the foot) and supinate (joints closing on the medial and plantar surfaces of the foot).

What happens when a joint gets stuck open, like in this case of the bunion at the first metatarsal joint, is that we lose movment options in the foot. As a result, other structures in the foot and up the kinetic chain of the leg into the hip and spine can start to compensate to make up for the fact that something isn't moing oiptimally down below.

The first step in helping your bunion is to find the tripod of your foot.

Learn how to do that here:

https://www.giuliapline.com/post/tripod-foot-for-healthier-better-functioning-feet

Next, work on the ability to pronate your foot efficiently.

Exercises like these are helpful:

Pronation drill with socks

Pronation drill with foot wedges

Now work on the ability to supinate your foot efficiently.

An exercise like this is helpful:

Supination exercise using socks

Next, try a big toe dexterity drill like this to light up your big toe & foot and learn to move your big toe independently:

*The band will help keep your toe more "straight" and less deviated.

Big toe lifts with band correction

Lastly restore your foot to hip connection to light up the entire kinetic chain!

These 3 exercises are a game changer:

As always, seek out the advice of a skilled professional for individualized care and treatment. Use the information in this post to help you understand and appreciate the complexity of the body and human movement, and as a guide post to inspire deeper understanding and learning.