5 Ways to Keep Your Bunion Pain to a Minimum

Bunion pain can make even the simplest daily tasks like walking uncomfortable. While surgery can be an option for severe cases, many people with bunions manage their pain through lifestyle adjustments and non-invasive treatments. 

At Family Foot and Ankle Center of South Jersey, our providers  offer various treatment options to minimize your bunion pain. In the meantime, we’ll offer five effective strategies to help keep your bunion pain from negatively affecting your life.

1. Choose the right footwear

One of the easiest and most effective ways to manage your bunion pain is to select shoes that support and protect your feet. Here’s what we recommend: 

Wide-toed shoes

Opt for shoes with a wide toe box to give your toes enough room to spread out. Try to avoid shoes that pinch or crowd your toes, as these can make your bunion pain worse. 

Low heels 

Unfortunately, high heels force your toes into a cramped position, which can aggravate bunions. Stick to low or no-heel shoes whenever possible. 

Supportive soles 

Shoes with cushioned, supportive soles can reduce pressure on your bunions. This can make walking more comfortable. 

2. Use bunion pads and orthotics 

Additionally, bunion pads and orthotics offer another form of relief by cushioning your bunion and redistributing pressure across your foot. Consider the following: 

Bunion pads 

These gel or fabric pads protect the bunion from friction and irritation inside your shoe. They’re available over the counter and can be easily slipped into your shoes. 

Custom orthotics 

For more severe cases, we may recommend custom orthotic inserts. These help improve foot alignment and reduce the strain on your bunion to ease pain and discomfort. 

3. Stretch and strengthen your feet 

Don’t underestimate the power of regular foot exercises to help alleviate bunion pain. These can improve flexibility and strengthen the muscles around the joint. We recommend: 

Toe stretches 

Stretching your toes daily helps keep your joints flexible. Try gently pulling your big toe away from your other toes and holding for 10 seconds. 

Towel curls

Strengthen the muscles in your feet by placing a towel on the floor and using your toes to scrunch it up. Repeat 10-15 times. 

Marble pickups 

Scatter a few marbles on the floor and use your toes to pick them up. This exercise helps with both strength and coordination. 

4. Apply ice and elevation

Along with regular foot exercises, applying ice and elevating your foot can also help reduce pain and swelling. If your bunion becomes inflamed or swollen, try the following: 

Ice 

Apply an ice pack to your bunion for 10-15 minutes at a time. Be sure to wrap the ice pack in a towel to avoid direct contact with your skin. 

Elevation

Whenever possible, elevate your foot to reduce swelling. Try to keep your foot raised above the level of your heart for maximum effectiveness. 

5. Maintain a healthy weight

Last but not least, it helps to remember that excess body weight puts additional pressure on your feet. This can exacerbate your bunion pain. Here’s how to maintain a healthy weight to reduce the strain on your feet: 

Balanced diet 

Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can help you maintain a healthy weight. 

Regular exercise 

Incorporate low-impact exercises like swimming, cycling, or yoga to stay active without putting too much pressure on your feet. 

By making these adjustments, you can significantly reduce bunion pain and improve your overall quality of life. And while these tips won’t cure your bunion, they can help you manage your symptoms and keep discomfort to a minimum. 

If your pain persists, don’t hesitate to make an appointment with Joseph DiMenna, DPM or Jacques Tran, DPM at Family Foot and Ankle Center of South Jersey today.