How to prevent bunions
WHAT ARE BUNIONS?
A bunion is a bony bump that develops at the base of your big toe (the metatarsophalangeal joint). If you think of the inner ball of your foot, this is where the joint is located.
The first stage of developing bunions is when you start to notice that your big toes are starting to deviate inwards towards your second toes instead of pointing directly forward. It is at this stage that you still have the opportunity to correct and prevent them from progressing further.
The second stage is when the joint at the base of the big toe starts to develop scar tissue and you will notice a lump on the inside of your foot. This lump can be sensitive and easy to knock, as well as making it uncomfortable in certain shoes and potentially painful to walk.
When they become very painful surgery is often recommended, so it is worth doing what you can to prevent further progression regardless of which stage you are at.
WHY DO THEY DEVELOP?
It is thought that there is a genetic factor to developing bunions - but that doesn’t mean that you can’t do things to prevent them from occurring or minimise their impact if you already have them. One of the most common causes is wearing shoes that are too narrow at the top and don’t allow the toes to spread inside the shoe. As well as this, wearing high heels transfers a large amount of weight onto the ball of the foot (where the metatarsophalangeal joint is) which compounds the problem even further. In my experience, women who have very flexible feet tend to be more prone to developing bunions, so it’s important to be aware of and take care of your feet for the future.
WHAT CAN YOU DO TO CORRECT THEM?
IN DAILY LIFE:
Wear the right shoes (ones that give your toes space). If your shoes are squeezing your toes inwards they will make everything worse. Make sure they are not too small or tight and only wear high heels occasionally. When walking long distances make sure your shoes allow your toes to spread and move. I personally find running shoes to be great for this as they allow movement in the ball of the foot as well as giving you room for your toes. They are flexible but still give support.
IN YOGA PRACTICE:
Whenever you are practicing a standing posture, you need to “set up” your big toes before you move into the posture. That means once you have placed your feet in the position they need to be for that pose, look down and notice if your big toes are deviating inwards towards your second toes. If they are, bend down and lift your big toes, one at a time, with your fingers and pull them out to the side and place them on the floor. You are manually placing the toes so that there is a proper gap between the first and the second toes. Once all of the toes are in the right position, actively press your big toes (and the rest of your toes as well) into the floor so they remain in position and continue into the pose. Keep your toes active throughout the whole pose until you have exited. Keep the inner arches of your feet lifted and don’t allow your ankles to collapse inwards, as this loads the inner balls of the feet and causes the toes to deviate inwards more. You will need to do this for every standing pose.
Eventually, one day you will look down and your big toes will be pointing forward without you having to move them with your hands. That is when you don’t need to do it anymore. It took me about six months to correct the deviation in my toes. I know that seems like a long time of practising and moving your toes with your fingers for EVERY SINGLE STANDING POSE but it means now (27 years later) that I don’t have bunions even though all of the women in my family do.
WHAT IF I ALREADY HAVE BUNIONS?
If you have already developed the bony bumps you can still prevent them from progressing any further and possibly reduce some of the symptoms. Follow the steps above during your practice, wear the right kind of shoes and also try wearing toe spacers at night while you sleep to keep your joints in a better position.
written by Jean Campbell
Interested in learning more about how anatomy relates to yoga practice?
Have a look at my Online Dynamic Yoga Anatomy Course.