Stay Running with Stretches for Bunion Pain
Although it is still several months away, wise runners are already training for the Santa Rosa Full and Half Marathon, which is set for this August. It can be difficult to run and train well when you’re suffering from bunion pain. These bulges bump and rub against your footwear, as well as change the way you push off your feet when you run. The good news is that you can perform the following stretches for bunion pain to alleviate your symptoms:
- Big toe stretch – Sitting with your foot in front of you and your heel touching the ground, pull your big toe out to the side, away from its neighbors. Hold it for a few seconds, then relax. Repeat ten times.
- Toe spreads – With your feet flat on the ground, spread your toes apart as wide as you can and hold them there for a second. Then relax and repeat ten times.
- Object pick-ups – Try to pick up marbles or other small objects from the ground and put them in a cup using just your toes.
- Big toe towel stretch – Loop a towel around your big toe and pull it back toward yourself. At the same time, push against the towel with your toe.
You may still need to make other accommodations for your feet. Taping your digit so it stays correctly aligned, or using toe separators, can help keep your foot in the right biomechanical position and prevent pain. You’ll still need shoes that have sufficient support and a wide enough toe box for your feet as well.
Don’t let discomfort keep you from training for the big race or enjoying your daily routine. Try some stretches for bunion pain before and after you run. If the pain is still too much to maintain your normal activities, contact John D. Hollander, DPM in Santa Rosa, CA, for more information or an appointment. Call (707) 578-1222 or use our online request form to reach us.