Did you know you can check out www.walkers.meetup.com for walking groups in the Ladera Ranch area? Sometimes it is hard to keep up with an exercise program, and having walking buddies can really help. Another thing that can keep you from activity is developing a painful bump at the base of your big toe. Thankfully, we have some tips to get rid of bunion pain that you can do at home as part of your daily routine.
Bunions can cause red, irritated skin from rubbing against your shoes, and pain in the joint between the foot and toe. We know you would rather just get rid of the bunion, but that is not possible without surgery, and not everyone is ready for that major step. These self-care remedies, however, may bring enough relief so that surgical correction may be delayed for a period of time:
- The first is to rest the foot. We don’t mean stop your walking program completely, but mix it up with biking, swimming, elliptical machine, and so on, to reduce some of the pressure on your feet.
- The second is to check your footwear. We all have those favorite dress shoes that make us feel classy, but save them for special occasions. For daily wear, the toe of the shoe should be wide enough to not pressure any part of your feet and allow your toes lie straight and wiggle around. It should also have low or no heels, so your weight doesn’t shift to your forefoot, and fit snugly on the heel so it doesn’t slide off.
- Try icing the area and using bunion pads to relieve the irritation, pain, and swelling. We can also recommend a pain reliever that is safe for you, and design custom orthotics to redistribute your weight away from the painful joint.
- Use a variety of toe stretches, massage, and strengthening exercises to develop flexibility and muscle strength in your forefoot. Pointing and flexing your toes, rolling a golf ball under your foot, scrunching a towel under your foot using your toes, and trying to pick up marbles are some common ones to try.
We can give you many more tips and stretches to help relieve your bunion pain. Simply call Southern California Foot & Ankle Specialists in Ladera Ranch, CA at (949) 364-9255 (WALK) or contact us online through our website. We’ll help you get walking without pain again.