What Causes Bunions?

Bunions commonly form due to your foot being repeatedly squeezed into narrow, tight, (uncomfortable) shoes — but this is not necessarily the underlying cause, according to Harvard Medical School. 

In fact, bunions may run in your family. 

Yes, they have to do with genetics … well, kind of. 

What do we mean? 

The shape of your foot is hereditary — and if you have low arches, flat feet, or loose joints, you may be more likely to get bunions. 

Additionally, 35% of women over the age of 35 are affected by bunions. Women are more likely to get bunions than men for several reasons, including:

1. Wearing tight shoes — women who wear high heels regularly are more likely to develop bunions. 
2. Pregnancy — Hormonal changes during pregnancy loosen ligaments in the foot, increasing the risk for bunions and other foot problems.  

Ballet dancers, teachers, nurses, or anyone that stands for long hours have a higher chance of developing bunions due to repetitive stress on the feet.

Other causes of bunions include:

• Some types of arthritis — like rheumatoid arthritis 
• Conditions that affect your nerves and joints — like polio or Charcot-Marie-Tooth disease
• Foot injuries — sprains, fractures, or nerve injuries
• Congenital deformities

Physical Therapy After Bunion Surgery

Your doctor will likely recommend post-op physical therapy in order to restore range-of-motion and foot strength. 

After bunion surgery, you will likely be required to wear a protective boot or shoe for at least four weeks. During those four weeks, you will need to keep pressure off your foot during bunion surgery recovery.

Physical therapy teaches patients how to use crutches, a cane, or a walker during this time. 

Physical Therapy to Manage Bunion Symptoms

A physical therapist can also teach you different ways to manage the discomfort caused by bunions. They may teach you how to use:

• Periodic foot elevation
• Ice pack/heating techniques
• Self-massage 
• How to apply therapeutic compression tape 
• Balance training

During bunion physical therapy, your provider will teach you exercises that can help reduce symptoms and help you recover after surgery. 

What does bunion physical therapy involve?

• Hands-on therapy — massages and manual therapy that helps manipulate your toe and ankle to improve the toe’s position and range-of-motion.
• Balance training
• Exercise — tailored to your unique situation 
• Symptom management
• Activity training
• Instruction on using orthotics and other assistive devices — as needed.

By working with your physical therapist, you will develop an exercise and rehabilitation plan for your unique needs. 

Best Bunion Exercises

Bunion physical therapy exercises can be done as preventative measures, as well as rehabilitation after surgery. 

Common Exercises to Relieve & Prevent Bunions

Performing certain exercises on a regular basis can prevent bunions from forming and can treat bunions that have already formed. Some of these bunion stretches and exercises include:

• Toe Abductors — these help strengthen the muscles that control side-to-side movements.
• Toe Extensors — extensors may help slow down the joint enlargement process. 
• Downward Facing Dog — this yoga pose strengthens your feet while stretching your toes, calves, and hamstrings.
• Heel Raises — these stretch and strengthen the muscles that control your big toe.

Common Exercises After Bunion Surgery

After bunion surgery, there are a number of exercises and stretches a Doctor of Physical Therapy may have you slowly incorporate into your daily routine in order to regain strength and range-of-motion in the affected area. 

Some of these common exercises and stretches are:

• Basic foot manipulation — doing these stretches can help you regain toe movement
• Foot “letters” or “ABCs” — during this stretch, you are supposed to imagine you are drawing out letters with your foot. This strengthens not only your foot but your ankle too. This is especially important after surgery. 
• Aerobic Exercise — riding a bike and swimming (once approved by your doctor) are great exercises to incorporate small amounts of weight-bearing exercises into your daily routine to help strengthen your muscles without aggravating your foot and ankle.