How to Shrink Bunions Naturally: Home Remedies

whiBunions can be a real pain, literally. Although there is no way to actually shrink bunions, there are natural approaches to manage discomfort and potentially reduce their severity. 

This article explores some effective ways to alleviate the pain and discomfort caused by bunions and prevent bunions from getting worse.

Introduction to bunions

What is a bunion? 

A bunion, medically referred to as Hallux Abducto Valgus or Hallux Valgus, is a deformity of the big toe area of the foot. It appears as a prominent bump on the inside or medial side of the foot, just behind the big toe on the first metatarsal head. This bump is essentially the first metatarsal head that has shifted away from the foot, causing the big toe to angle towards or even overlap the second toe.

This protrusion can enlarge due to inflammation caused by the pressure and friction from shoes. As a result, bunions can lead to pain, poor shoe fitting, balance issues due to biomechanical changes in the foot, and other complications.

The primary cause of bunions is typically biomechanical flaws in the foot, which are either genetic or congenital. These flaws can lead to the bones shifting and forming bunions. 

You may be asking, “Are bunions genetic”? The condition tends to run in families, and most commonly affects women. Women are more prone to bunions because they have more flexible joints and ligaments, which is necessary for childbirth but also increases foot motion, exacerbating any biomechanical flaws.

Addressing bunions early can help alleviate symptoms and prevent the condition from worsening.

Recognizing symptoms 

Recognizing the symptoms of bunions is essential for early intervention. Typical signs include:

• A visible bump on the side of the big toe joint that may or may not hurt
• Swelling, redness, and inflammation around the big toe joint
• Corns or calluses at the tip of the affected toe, or at bottom of the second or third toes 
• Persistent or intermittent pain in the area of the big toe
• Restricted movement of the big toe or the entire foot
• Changes in the shape of the foot, making it difficult to find shoes that fit comfortably. In fact, this discomfort in footwear might be the very first sign you notice

“It’s important to remember that the symptoms of a bunion are progressive. You may never develop all of them, and you certainly won’t develop all of them at once,” write Suzanne M. Levine, DPM [1]. 

The role of proper footwear in bunion prevention

Wondering how to shrink bunions naturally? You should know that proper footwear plays a significant role in managing the severity of bunions and alleviating associated symptoms. 

If the problematic area of the bunions is jammed in the shoe, as is the case with shoes that are too tight, the forefoot is pushed forward into the toe box. This crowds the toes, applies pressure on the big toe, exacerbates the defective foot structure, and worsens the symptoms of bunions.

Podiatrist Dr. Steven Gershman explains that “Although preventing bunions is not possible, shoes can and do affect the severity of the anatomical changes that occur in bunion formation and the associated symptomology. Basically, the more the shoe forces the big toe toward the second toe and allows excess motion, the worse the deformity.”

While tight shoes are a major culprit, other footwear choices can also exacerbate bunions. This includes high heels, narrow pointed shoes, and spending long hours on your feet wearing inappropriate shoes. Proper footwear is crucial, especially considering the different types of bunions.

Selecting the right shoes & recommended shoe features

When choosing shoes for bunions, it’s essential to focus on features that alleviate pressure on the big toe and create adequate space. For those looking into how to shrink bunions naturally, consider the following shoe features.

Wide, round, and high toe box

The best shoes for bunions should have a spacious toe box that is wide, round, and high. This design minimizes pressure on the big toe and allows for comfortable movement.

Extra depth 

Shoes with extra depth are beneficial as they offer additional room for the big toe. Extra depth also provides stability and reduces motion, making it easier to accommodate orthotics.

Extra width

Opt for Wide or Extra Wide shoes. Many specialty footwear brands offer extended widths, from Narrow to Extra Extra Wide, which are essential for relieving bunion pain.

Soft and stretchable materials 

Shoes, such as our men’s shoes for bunions and women’s bunion shoes, are made with stretch knit uppers or supple leathers are ideal as they conform to the contours of your foot, creating a pressure-free environment around the bunion. Ensure the upper material is free of overlays or stitching across the sensitive bunion area to avoid irritation. Low heel or flat

Shoes should have a low heel or be flat to prevent forcing the forefoot into the ground. High heels exacerbate bunion issues by increasing pressure on the toes.

Ergonomic sole

Look for shoes with an ergonomic sole featuring a mild rocker bottom. This design helps facilitate foot motion and evenly distributes weight from the rearfoot to the forefoot, reducing stress on the bunion area.

Orthotic insoles

Prefer shoes designed with orthotic insoles to support the arch, control overpronation and the excess movement it causes, and align the feet to correct the gait and prevent pressure on the bunion.

Home remedies for bunion relief

Finding relief from bunion pain doesn't always require medical intervention. Incorporating simple home remedies into your routine can help manage symptoms and improve foot health. Here are some effective strategies to alleviate discomfort and prevent further complications.

Exercises to Strengthen Foot Muscles

Short foot 

• Sit or stand with your heel and the front of your foot on the ground
• Shorten your foot by pulling the base of your toes toward your heel without curling your toes
• Hold for 5 seconds. Repeat until muscles feel tired

Toe spread out 

• Sit or stand with your heel and the front of your foot on the ground
• Lift and spread your toes
• Push your little toe down and out toward the floor
• Push your big toe down toward the inside of the foot
• Hold for 5 seconds. Repeat until muscles feel tired

Heel raise 

• Stand with your knees slightly bent
• Elevate your arch while keeping your heel turned in
• Raise your heel off the floor while keeping pressure on your big toe
• Hold for 5 seconds. Repeat until muscles feel tired

Note: Perform all bunion excersices daily and barefoot. Progress from sitting to standing on both feet, and finally to standing on one leg [2].

Ice therapy

Apply ice to the bunion for 20 minutes several times a day to reduce swelling.

Wrap the ice in a thin cloth before applying it to the skin.

Epsom salt soak

Soak your feet in warm water with Epsom salt to soothe them and reduce inflammation.

Non-surgical approaches to managing bunions

Bunions can often be managed without surgery using devices that relieve pressure and correct foot alignment. Using aids such as a bunion pad, shoe inserts, bunion socks, and toe spacers can provide significant relief from bunion discomfort and help correct foot alignment. These include bunion pads, splints, and custom orthotics.

• Bunion Pads

Bunion pads protect the bunion from friction and pressure, preventing irritation and pain. Non-medicated pads are recommended to avoid skin burns.

Bunion splints worn at night help realign the big toe, reducing pain and misalignment. 

• Bunion Splints and Socks

Bunion socks separate the big toe from other toes, minimizing friction and irritation. Made from soft, moisture-wicking materials, they offer added comfort.

• The role of orthotics 

Orthotics are crucial in bunion treatment, especially for managing overpronation, which causes excess foot motion. Orthotics support the arch, control overpronation, and correct gait, providing significant relief. 

In severe cases, custom rigid orthotics may be needed. Many podiatrists believe that early use of orthotics can reduce bunion severity and slow progression.

Lifestyle adjustments for bunion management

Making thoughtful lifestyle modifications can play a significant role in managing bunion symptoms and preventing their progression. Taking proactive steps such as wearing proper footwear and maintaining a healthy weight can help prevent bunions and bunion pain from developing.

Here are some effective adjustments to incorporate into your daily routine.

• Diet and weight management

Keeping your weight within a healthy range reduces the pressure on your feet and big toe joints, minimizing the risk of bunions developing or worsening.

• Suitable activities

Choose activities that are gentle on your feet and avoid those that put excessive pressure on your toes. Walking on soft surfaces and swimming are excellent options.

•  Elevate your feet

When sitting down, elevate your feet to reduce swelling and alleviate pain.

• Rest your feet

Take regular breaks to rest your feet throughout the day, especially after prolonged periods of standing or walking.

• Massage your feet

Regularly massage your feet and manually move your big toe to keep the tissues soft and the toe flexible. Rolling a tennis ball under your foot is an effective way to massage it [4].

When to seek professional help

While home remedies and lifestyle adjustments can significantly alleviate bunion symptoms, there are times when professional medical advice is necessary. Recognizing these signs can help prevent further complications and ensure you receive the appropriate treatment.

• Persistent pain

If you experience ongoing pain that doesn't improve, it's time to consult a podiatrist. Persistent discomfort may indicate that your bunion is progressing and requires professional intervention.

• Interference with daily activities

When bunions begin to interfere significantly with your daily activities, such as walking, exercising, or wearing shoes comfortably, seeking medical advice is crucial. 

• Visible deformity

If the bunion becomes increasingly noticeable or if you observe significant changes in the shape of your foot, it’s advisable to get a professional evaluation. on whether a surgical treatment may be more effective in correcting the deformity. If conservative measures fail to provide adequate bunion pain relief, a podiatrist might recommend bunion surgery as a more definitive bunion treatment.

• Swelling and inflammation

Persistent swelling, redness, or inflammation around the bunion area that does not subside should be assessed by a healthcare professional.

• Limited mobility

If your big toe’s mobility becomes restricted or if you experience stiffness that affects your foot's overall function, a podiatrist can offer treatments to improve movement and reduce discomfort.

References

[1] Suzanne M. Levine, Susan Jacoby. Your Feet Don't Have to Hurt: A Woman's Guide to Lifelong Foot Care. July 15, 2014. Accessed June 23, 2024.

[2] Deydre S. Teyhen, PT, PhD, Editor. Bunion: Strengthening Foot Muscles to Reduce Pain and Improve Mobility. Journal of Orthopaedic & Sports Physical Therapy. June 30, 2016. Accessed June 23, 2024. https://www.jospt.org/doi/10.2519/jospt.2016.0504

[3] Sarah Charmley. What are some natural treatments for bunions?. Medical News Today. February 10, 2022. Accessed June 23, 2024. https://www.medicalnewstoday.com/articles/natural-bunion-treatment

[4]  The Healthline Editorial Team. Minimize, Manage, and Prevent Bunions. Healthline. March 8, 2019. Accessed June 23, 2024. https://www.healthline.com/health/how-to-get-rid-of-bunions