How to Prevent Bunions
Bunions can be painful and stiff and make walking challenging. A surgical operation is the only way to get rid of bunions. So, many people with bunions in their genetics or who notice a suspicious lump forming on the side of their foot are best suited to preventing them from worsening.
Let’s take a look at ways to prevent bunions or slow down their development.
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Can you prevent bunions?
Bunion prevention is more difficult than you might think. Unlike what many people believe, bunions do not actually ‘grow’ on your feet. These hard bony protrusions result from displacement of the metatarsal joint at the base of the big toe.
The leading cause of bunions is genetics. The way your foot is shaped and the positioning of your individual bones and joints are what make you more or less prone to developing a bunion. If your metatarsal joint is positioned in a certain way, it can put force on the joint in such a way when you bend your toes as you walk that causes the bone joint displacement.
Because bunions are caused by the natural make-up of your foot and exacerbated by walking, it’s not possible to prevent them from happening altogether. But, there are ways to slow their development, make them less likely, and eliminate them.
How to Prevent a Bunion From Forming
So, how can you prevent bunions from forming on your feet? 100% prevention is not possible, but there are some actions you can take to tackle a developing bunion.
1. Wear the right shoes for you
While shoes aren’t necessarily the cause of bunions, wearing tight, pointed, or high-heeled shoes can certainly make them worse. You want to ensure there’s no uneven pressure on your toes, especially pressure that makes them bend incorrectly when you walk.
It’s normal for shoes to feel a bit uncomfortable when you first wear them, but any serious aches and pains when trying them on should be noted. Take a few good laps around the shoe shop before making a decision, or wear the shoes around your house for a few days to decide.
Opt for shoes with a broad toe box to ensure your toes have space to point forwards instead of inwards and take note of the instep (the top of your foot) and how difficult it is to slip into the shoes. Arch support is also essential. Flat soles can contribute to bunion development. This is particularly important if genetically you have flat feet.
2. Don’t overwork your feet
While you can’t exactly ask for more annual leave because you’re worried a bunion might develop, taking active time off your legs throughout the day is a good way to keep potential bunions at bay. Many long periods of standing or jobs where you’re constantly on your feet can make bunions develop more easily as your feet are forced into difficult positions more frequently.
Likewise, give your feet a rest from high-heeled shoes when you can. High-heeled shoes put a lot of stress on your toes with small tight toe boxes and the added pressure of gravity pushing the weight of your body onto your toes. Only wear them occasionally.
3. Stretch your feet
While we use our feet every day, we don’t actually bend and stretch them as much as we should. Carrying out certain exercises can help strengthen the tendons and muscles in your feet and give your joints the full range of motion to keep them working correctly.
Regular stretches and exercises will also maintain good blood flow to your feet, making using them more comfortable and less stiff when bunions develop.
Try these exercises:
- Sit on a chair with your feet flat on the ground and your legs at a 90-degree angle from the ground. Place a spherical object like a ball under your foot and slowly roll it back and forth with your foot applying firm pressure.
- From the same seated position, place a small object on the floor and use your toes to pick it up by curling them around it and ‘clenching’.
- From the same seated position ‘scratch the floor’ with your toes by curling them up and then straightening them out. Then, bend your toes toward the ceiling as much as possible.
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How to Prevent Bunions From Getting Worse
If you notice a bunion forming, it’s not cause for alarm. Bunions form slowly, and oftentimes they’re not painful and don’t obstruct normal foot movement. You should keep an eye on your bunion and talk to your doctor if it starts to interfere with everyday life. The only way to actually get rid of a bunion is through surgery, but this is treated as a last resort.
If your bunion is uncomfortable and you’re looking for how to prevent bunions from worsening without seeking professional advice, there are some first aid supplies you can use.
Padded foam blister plasters are useful for taking the edge off the pain of small bunions. Just like any other plaster, foam plasters come with a wound pad and adhesive edges. The thick foam pad on these plasters creates a cushion around a bunion and absorbs any impact from walking, making the action more comfortable.
Foam plasters are highly convenient. You can carry them in your bag and put them on or change them quickly if you’re finding a bunion uncomfortable.
Podiatry or chiropody is another good option for easing the pain and discomfort of a bunion. These large sheets of thick felt can be cut to the exact shape and size you need, making it an excellent versatile tool for managing a bunion of any shape or size on any foot.
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