Hi everyone, today we're going to talk about bunions, or hallux valgus. So what is hallux valgus exactly? It's a deformity affecting the big toe joint. The toe bones drift inward and form an angle with the metatarsal.
Where does it come from? With hallux valgus, there's often a family history involved, meaning a genetic factor that predisposes you to this deformity. It can also be made worse by wearing shoes that are too tight, or by wearing very high heels too often.
So what should we logically do about it? The first step is to take your shoes off and let your foot rest flat, to take the pressure off the forefoot. You can also wear toe spacers, which create a bit of distance between the toes and help realign that joint.
Exactly, and we can add two exercises to that, which we'll show you right now. Keep in mind that if the pain persists, don't hesitate to see a podiatrist, or even book an appointment with an orthopedic foot surgeon.
Let's get started with the exercises!
First exercise: you'll need two things, a resistance band and a block, or a thick book. Place the block at mid-calf height, loop the band around your big toe, and then get moving. I'm going to try to spread my toe outward, keeping it comfortable. The goal is to release muscles that are very tight. This should never turn into an unpleasant stretch or become painful. You want just the right amount of tension, one that feels good.
Once it feels comfortable again, how can you progress the exercise and take it further? With this band, I'll keep my big toe aligned with my metatarsal. With the block, you could angle it one way or the other to find the right alignment. Once my big toe is aligned with my first metatarsal, I'll work on its ability to flex and extend while staying well aligned with that first metatarsal.
Here, more than counting reps or timing yourself, listen to your body. The real goal is to gain mobility and release muscle tension, as Gwen just explained. Consistency matters more than volume. Try to make this a daily routine as much as possible to make progress on this. And again, we're not trying to trigger any pain, that's important.
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