Bunions Prevention: 5 Essential Foot Exercises and Stretches

Most people don't realise their shoes are actively shaping and deforming their feet. Over time, the foot starts to adapt to the restrictive shape of modern footwear without us even noticing. This happens with many popular brands, like Nike, Adidas, and New Balance. Unfortunately, this slow, silent transformation often leads to common foot deformities, such as bunions.

Bunions occur primarily due to prolonged use of shoes with narrow toe boxes, tight fits, and elevated heels. While genetics can predispose someone to bunions, footwear is typically the main driver. The good news? There are specific exercises and stretches that can target the muscles and tendons responsible for foot alignment, helping to prevent bunions from developing or worsening.

Below, we’ll outline some targeted exercises to strengthen the muscles and tendons involved in bunion prevention.

1. Toe Spread and Squeeze (Abductor Hallucis Activation)

One of the primary muscles responsible for proper big toe alignment is the abductor hallucis. This muscle runs along the inside of the foot and helps to keep the big toe from drifting inward. Weakness in the abductor hallucis can contribute to the development of bunions.

How to do it:

• Sit or stand with your feet flat on the ground.
• Focus on spreading your toes as wide as possible, engaging the abductor hallucis to move the big toe away from the second toe.
• Hold the spread for 5-10 seconds.
• Next, squeeze the toes back together, which helps to strengthen the adductor muscles of the toes.

Perform 2-3 sets of 15 reps each day to strengthen and improve control over the muscles that stabilise your toes.

2. Toe Flexor Strengthening (Flexor Hallucis Longus & Flexor Digitorum Longus)

The flexor hallucis longus (FHL) and flexor digitorum longus (FDL) are critical muscles responsible for toe flexion. These muscles run from the calf down to the toes, and their tendons allow for proper toe movement and strength during walking and running. Strengthening these muscles helps maintain balance and stability, which are crucial for bunion prevention.

How to do it:

• Place a small towel on the floor in front of you.
• Use your toes to scrunch the towel towards you, engaging the flexor hallucis longus (big toe flexor) and the flexor digitorum longus (flexes the four smaller toes).
• Perform this exercise slowly, focusing on the contraction of the muscles in the bottom of your foot.

Repeat 10-15 times on each foot to improve the strength of your toe flexors and support better alignment.

3. Big Toe Stretch (Flexor Hallucis Longus Stretch)

Keeping the big toe flexible is crucial for maintaining proper foot mechanics. The flexor hallucis longus tendon, which controls the movement of the big toe, can become tight over time, contributing to the inward drift seen in bunions. This stretch helps elongate the muscle-tendon unit, maintaining range of motion in the toe joint.

How to do it:

• Sit down and cross one leg over the other.
• Gently pull your big toe upward to stretch the flexor hallucis longus tendon.
• Hold the stretch for 20-30 seconds, ensuring you feel a gentle stretch along the underside of your foot and toe.

Repeat 2-3 sets per foot to improve mobility and prevent stiffness in the big toe.

4. Foot Doming (Short Foot Exercise – Strengthening the Intrinsic Foot Muscles)

This exercise strengthens the intrinsic foot muscles, specifically the flexor digitorum brevis and the abductor hallucis, which form the arch of your foot. Weakness in these muscles can lead to flat feet or collapsed arches, contributing to improper big toe alignment and the formation of bunions.

How to do it:

• Stand or sit with your feet flat on the floor.
• Without curling your toes, press the base of your toes into the ground and lift the arch of your foot. This action activates the flexor digitorum brevis and other small muscles in the foot.
• Hold the contraction for 5-10 seconds, then relax.

Perform 2-3 sets of 15 reps daily to strengthen the intrinsic muscles of the foot, which play a critical role in maintaining proper foot structure.

5. Toe Abduction with Resistance Band (Targeting the Abductor Hallucis)

Another effective way to strengthen the abductor hallucis is by using a resistance band to provide extra tension. This exercise helps prevent the big toe from drifting inward by actively pulling it away from the midline of the foot.

How to do it:

• Secure a small loop resistance band around both big toes.
• Sit with your feet flat on the ground and spread your big toes outward against the resistance of the band.
• Focus on activating the abductor hallucis to spread the big toes apart.

Perform 2-3 sets of 15 reps, aiming to increase the resistance as you get stronger.

Why Footwear Matters

While strengthening and stretching the muscles of the feet is critical, it’s equally important to consider the shoes you wear daily. Shoes with wide toe boxes and zero drop (no elevation between the heel and forefoot) allow your feet to function more naturally. Tight, narrow shoes with pointed toes and elevated heels force your toes into unnatural positions, weakening the muscles over time and contributing to bunions.

If you want to prevent bunions, the combination of regular foot exercises, mobility work, and proper footwear is key. These exercises target the small but vital muscles and tendons that keep your feet functioning optimally, preventing the deformity before it even starts.

Remember, bunion prevention is not just about your toes—it's about maintaining the entire foot’s natural function!

References:

1. Rossi, W. "Why Shoes Make ‘Normal’ Gait Impossible." Podiatry Management, 1999.