Bunions are no fun, that's for sure. What can start as a mild annoyance with minor foot pain can, over time, turn into a painful condition that has a major impact on your lifestyle and quality of life.
In fact, about 33% of people over the age of 65 have a bunion. In fact, bunions are one of the most common foot maladies out there. And even though dealing with the pain isn't fun, there's actually a lot you can about it -- even while you're sleeping!
Keep reading for the six tips you need to experience bunion relief. With these tips, you can stand on both feet without constant pain slowing you down.
1. Start with the right shoes.
What's important to understand about bunion is that it's a deformity of the foot. With bunions, the bump that develops on the side of the foot can actually stick out significantly, increasing the overall width of the foot. This means shoes that are improperly fitting and too tight, or shoes that improperly designed, can create a lot of pressure on the bunion and significantly increase foot pain.
That's why recommend avoiding tight, narrow dress shoes or shoes with pointed or tapered toe boxes. Instead, you should be wearing appropriately-sized shoes with a roomy toe box. Fortunately for you, all Apex shoes and boots come in multiple widths and are all designed with roomy toe boxes.
2. Ice 'em.
One of the easiest ways to reduce bunion pain is to ice it.
The cool temperatures will help numb your nerve endings, providing relief. Meanwhile, the ice will also reduce your inflammation, which often causes the swelling and pain you experience.
Make sure to keep the ice wrapped instead of applying it directly to the skin. Otherwise, you could risk frostbite or ice burns. Try holding an ice pack to your bunion for up to five minutes throughout the day or as needed.
3. Wear a night splint.
Another easy way to get relief from bunion pain is to wear a night splint. Splints are toe-spacers or toe-supporters that are designed to keep your toe in a normal position. Wearing a splint at night can relieve your symptoms and slow the bunion's progress.
During the day, make sure you wear comfortable shoes that fit properly.
4. Do some stretching.
Stretching is a great way to keep your foot mobile and flexible while strengthening the muscles that control the big toe. And fortunately, there are a lot of quick and easy exercises you can do at home:
- Toe stretches. Point your toes straight ahead for 5 seconds and then curl them under for 5 seconds. Repeat this 10 times to keep your toes limber and flexible.
- Big toe stretches. Use your fingers to pull your big toe over into proper alignment. Hold it in position for 10 seconds and repeat 3 to 4 times.
- Pick up marbles. Another way to keep your toes flexible is by putting 20 marbles on the floor in front of you and then using your toes to pick them up and place them in a bowl.
5. Go for a long walk on the beach.
If you live close to a beach or sandy area, spending time walking on sand can give your foot a gentle massage, exfoliate dead skin and help you strengthen your toes and feet.
Bringing along a picnic basket full of treats and your significant other are entirely optional, but also recommended!
6. Get help when you need it.
If you have a more advanced bunion with the big toe starting to overlap the second toe, or these home remedies aren't doing the trick for you, it's time to call the experts. Speaking with your healthcare professional will help you understand your options and decide what kind of action you want take.
Ready to kick bunion pain to the curb? Shop for a comfy pair of shoes and a bunion night splint now!
The information presented in this article is not intended to prevent, diagnose or cure any disease. This content has been created for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions or concerns you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.