Home Running Running with Bunions: Treatment and Prevention Techniques

Running with Bunions: Treatment and Prevention Techniques

17 min read


Those unpleasant protrusions from the bottom of your massive toe that make running painful and put holes within the sides of your footwear.

Even the scientific identify is horrible: hallus valgus.

These embarrassing foot situations have an effect on a couple of quarter of the inhabitants and may cause extreme ache and even hinder every day actions like strolling and running. Fortunately, there’s a approach to forestall them reaching such an excessive degree.running bunions

So what precisely are these bumps and what can we do about them?

What Causes Bunions?

Like any foot concern, there are a variety of causes of bunions.

  • low arches
  • flat feet
  • free joints and tendons
  • weak foot muscles
  • runs in households, as some foot shapes are extra susceptible to them
  • Those who work in occupations that require lengthy intervals of standing, reminiscent of nurses, academics, or cooks and servers in eating places
  • Pregnancy also can result in bunions due to hormonal modifications that may loosen the ligaments and flatten the arch (which is why insoles are useful).

But, essentially the most notable trigger is probably going on account of sporting slender footwear with pointed toes.

A tapered toe field forces the large toe joint (identified medically as the primary metatarsophalangeal joint, or MTP for brief) into the area the place the second toe belongs. Prolonged stress causes the MTP to protrude outward and the large toe to level inward, generally crossing over or underneath the second toe, inflicting a hammertoe. Sometimes, the identical concern happens within the fifth metatarsal (pinky toe) inflicting a bunionette.bunion causing shoes

Probably goes with out saying, that is an instance of pointy footwear and not supreme for running, ha! (picture from Getty).

Is a bunion a bone progress?

Contrary to what most assume, the bump that stands out is just not a bone progress, it’s the first metatarsal bone pushing outward, whereas the large toe factors towards the second toe.

Women are 10 occasions extra probably than males to expertise bunions, largely on account of excessive heels. Heels over two inches tip our body weight ahead, squishing the toes into the entrance of the shoe, creating the proper scenario for bunion formation.

Unfortunately, most footwear available on the market, together with running footwear, are designed with this tapered toe leaving many people prone to bunions. YESSS for this reason I’ve talked quite a bit about lower profile shoes, you don’t have to go barefoot, however start watching the heel drop they record in descriptions.

Up till two years outdated, infants’ footwear are designed to accommodate our pure foot shapes, so as to make steadiness for strolling simpler. After that, we start to see the tapering of the toes in footwear.shoes

Image source

Notably, bunions (amongst different foot issues like plantar fasciitis and hammertoes) in barefoot societies are uncommon. So that complete barefoot running thing, perhaps there’s one thing to it, in spite of everything…thought I’d a lot choose you checkout a shoe like Altra.

Does Running make Bunions Worse?

Running is just not on to blame for inflicting bunions, somewhat they’re brought on by ill-fitting running footwear.

We usually hear the phrases “zero drop” or “2-mm drop” in relation to running footwear. What this refers to is the distinction in height between the heel and the forefront of the shoe. Most running footwear are designed with elevated heels and and tapered toe field.

Mile after mile, significantly for lengthy distance runners, this will result in or exacerbate bunions.altra zero drop

Runners with bunions or those that want to forestall the deformity, ought to search for properly-fitting footwear with the next options:

  • A large toe field that permits the toes to unfold absolutely.
  • A versatile sole, which helps strengthen the foot muscle tissue against a inflexible sole that limits vary of movement within the foot.
  • Zero toe spring. Shoes have included a toe spring that lifts the toes and overextends the plantar fascia. This is usually the wrongdoer for different foot issues reminiscent of shin splints, plantar fasciitis, neuromas, and extra.
  • A flat heel, which promotes correct alignment of the body.

Best Running Shoes for Bunions

Again, I’m not a physician, nonetheless these are the footwear that got here most extremely really helpful by them and by runners I do know who deal with this concern.

Running footwear that match the invoice embrace:

Finding shoes with a wider toe box for a better fit and less foot pain! Click To Tweet

Bunion Pain Relief Home Remedies

Most assume that their solely remedy are bunion surgical procedures, nonetheless these are actually solely really helpful as a final resort, when the ache is impacting your every day life.

Recovery from surgical procedures can take anyplace from six months to a yr, so should you’re a runner, that’s not precisely supreme. Often, the surgical procedure doesn’t final, and the bunion returns as soon as once more.

The excellent news for these affected by bunions is that there are many at-home remedies that may assist relieve ache and even right the bunion in some instances.

Wear Appropriate Shoes

The first step is altering your footwear.
All  of your footwear.
Not simply your running footwear.

The manufacturers listed above additionally design daily footwear, some even work-appropriate. There are loads of firms who make footwear that accommodate the toes correctly. Here’s a list of Correct Toes-approved footwear that others have compiled.

Wear Toe Spacers

Think of toe spacers like braces to your ft. They assist right the alignment of the toes over time. Bodhi Feet and Yoga Toes are two well-known manufacturers designed to assist right the foot form.

You’ll have to construct up your tolerance at first. Wearing them too lengthy may cause painful leg cramps. Eventually, you’ll put on them all through the day, so it’s vital to discover a shoe that accommodates your foot throughout use.bunion treatment

Alternatively, you can even put on a splint at night time to assist hold the toe within the right place.

Add Padding

Moleskin and gel pads may also help shield the bunion from rubbing towards your shoe. Both are extensively accessible in drugstores. You also can strive shoe inserts designed to place the foot appropriately and increase the arch.


Over the counter painkillers like ibuprofen and acetaminophen may also help quickly alleviate the ache, nonetheless be sure you read all about how to use them safely. Take them pre-run can do every kind of dangerous issues to your liver.

Which is why you usually hear me discuss in stead about CBD pain relief muscle rub and turmeric.

Bunion Exercises and Massage

There are easy foot exercises and toe stretches you are able to do to assist train the large toe to return towards alignment and enhance flexibility. Practiced daily, they’ll make a major influence within the ache related with bunions in addition to gradual the development.

Toe Yoga

Jay Dicharry, director of Rep Lab in Bend, OR and writer of Running Rewired suggests every day “toe yoga” to develop muscle coordination within the ft.

  • With your ft flat on the ground, carry simply your massive toe and maintain it within the air for one second.
  • Lower the toe and carry the remaining 4 toes for one second.
  • Alternate between the sets for 2 to 3 minutes on every foot.

toe stretches

(Image Source)

Big Toe Stretches

With your foot flat on the ground, take your massive toe with one hand and slide it away from the remaining toes into its pure alignment, whereas nonetheless holding it on the bottom. This stretches the muscle accountable for controlling the large toe, the adductor halas.

  • While holding your toe out, therapeutic massage this muscle by running your thumb down your foot between the primary and second toe.
  • You could discover a set off level, which signifies an space to pay extra attention to in the course of the therapeutic massage.
  • Hold the toe on this place for 10 seconds whereas massaging and repeat three to 4 occasions.

Resistance Exercises

Take your hand or a resistance band and pull your massive toe towards you whereas utilizing your massive toe to push towards the resistance. Keep your ft both flat on the bottom or flexed in entrance of you whereas sitting on the ground.

Towel Scrunches

Place a towel on the bottom and use your toes to scrunch the towel towards you. Repeat 5 occasions. An identical exercise is to select up marbles or different small objects with your toes. Place 20 or so on the bottom and choose them up one after the other with your toes and place them in a bowl.

Ball Rolling

Get a textured foot massage ball and therapeutic massage your ft for a number of minutes every day. Be certain to roll the ball alongside every metatarsal of the foot. This is a wonderful exercise to stretch the muscle tissue and relieve rigidity.

Are you a runner with bunions?

What suggestions do you’ve for fellow bunion victims?

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