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If you have bunions, you already know that too-tight shoes are an open invitation to lots of pain and discomfort.  And to make matters worse, they will exacerbate the condition. If you own a pair of shoes that are too narrow for your feet and you suffer from bunions, you have two options: Stretch them so that they fit you more comfortably. Purchase shoes that are specifically designed for feet with bunions.   How to Stretch Shoes for Bunions Take it to a shoemaker Naturally, shoemakers or shoe repair shops are skilled in stretching shoes, using professional tools and machines. Unfortunately, these shops are becoming more and more rare, but if you can find one in your area it can be a good solution.  Use a professional shoe stretching tool Shoe stretchers usually come with a liquid or spray that you apply on your shoe before you insert the stretcher into it. Stretching liquids and sprays are available for a variety of shoe materials - fabric, leather and vinyl - and they loosen up the material, making the stretching process more effective.  Once you insert the stretcher, you need to twist its widening handle to expand the shoe. Then, leave the shoe stretcher inside the shoe for 24 hours, until your shoes are wide enough.  Apply heat This simple method is best used on shoes made from leather or suede, because other materials could be ruined by the heat.  Before heating your shoes, put on a thick pair of socks and slip your feet into your shoes. Then, take a hair dryer, turn it on high and point the hot air toward the tight areas of your shoe. Continue blowing the hot air, while simultaneously stretching the shoe by wiggling and flexing your feet and toes.  Once you’ve shut off the dryer, continue wearing your shoes with the thick socks for a little longer. Spray rubbing alcohol. First, mix 50% water with 50% rubbing alcohol and spray or rub it on your shoes. Next, wear the shoes immediately after treating them with the alcohol, repeating the process if necessary. However, don’t overuse the spray as it could damage the shoe fabric. This method works best on natural fabrics. Stuff your shoes with potatoes or wet newspapers. Take a potato large enough to stretch out your shoe, or wet newspapers that have expanded to a size large enough to stretch out your shoe, and insert them into your shoes.  After two days, your shoes should be stretched out enough.   Insert a bag of ice Fill freezable plastic bags with water, put them inside your shoes. Make sure the bags are completely sealed! Then, put the shoes in the freezer overnight. As the water freezes, it will expand and stretch out your shoe. When you remove the shoes and take out the bag in the morning, let your shoes dry before trying them on. Shop Now for Bunions Shoes Do tight shoes make bunions worse?  The short answer is: yes! The more detailed answer is that bunions are usually caused by genetic or congenital biomechanical defects in the foot. Bunions are more common in women, because their joints and ligaments are more flexible, resulting in increased motion. This excess motion exacerbates the faulty foot structure, causing bones to shift and resulting in bunions.  Bunions can also develop due to other foot conditions, such as flat feet and abnormal bone structure.  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.  “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,” explains Dr. Steven Gershman, a podiatrist. “Basically, the more the shoe forces the big toe toward the second toe and allows excess motion, the worse the deformity”. Still, tight shoes are not the only culprit and there are other causes that can make things worse for your bunions: High heel shoes and narrow pointed shoes that also crowd the toes.  Spending long hours on your feet.  Foot conditions such as arthritis, overpronation, flat feet and more.  Can shoes be stretched to accommodate bunions? Bunions create a bump on the interior side of the foot, just under the big toe, angulating the big toe toward the second toe. Naturally, this bump adds width to the foot and can become larger due to pressure applied by the shoe.  So basically, bunions don’t only cause pain and even balance issues, but can also make it hard to find shoes that fit properly.  Stretching shoes to accommodate bunions can help and you can even find good stretchers that push the toe box in one specific spot, directly over the bump of the bunion.  But, although stretching can help, the width of the shoe is not the only factor to take into account when looking for shoes that are best for bunions. Why it's better to buy shoes for bunions rather than stretch them? We’ve already established that increased motion in the foot is a major cause of bunions, while various foot conditions, such as overpronation, can make matters worse. So, buying shoes that help address these issues can also help your bunions. More specifically, good quality orthotics that support the arch, align the foot, help straighten the toes and correct the gait, can treat overpronation and the increased motion it causes, and therefore alleviate bunion symptoms, pain and discomfort. Moreover, using orthotics in the early stages of bunions is believed by many podiatrists to significantly slow down the progression of the bunions.  But orthotics are not the only design feature that can treat and even prevent bunions. Look for the following design features and shoes: Wide enough front to accommodate your toes and bunions comfortably. The best toe box for bunions is wide, high and round, with extra depth for the big toe. Extra depth shoes also allow you to insert custom orthotics if you need to, and help reduce excess motion.  Wide width shoes that, together with the deep toe box, can make all the difference to your bunions, provide relief and prevent the bunions from getting worse.  Shoes made from a stretchy material that eliminates pressure on the bunions. The best pressure-free material would be one that can not only stretch, but also conform to the contour of your foot and bunion.  Shoes with straps or laces that allow you to adjust the fit if you need to, because the size of your bunion can change over time and even during the day.  Low heels or flat shoes that don’t push your feet into the ground, applying pressure on your toes.  Ergonomic sole, preferably with a mild rocker bottom that decreases joint movement and disperses the pressure evenly across the foot.  Finally, here’s a tip on how to lace shoes for bunions.  Use the bunion step-over technique. With this technique, you simply bypass the eyelet that overlays your big toe joint. This lacing method significantly minimizes the pressure on the bunion.  

Understanding bunions: causes and impacts Bunions. Those knobby nuisances that turn finding cute shoes into an Olympic feat. But beyond literally cramping your style, bunions, also known as Hallux Valgus in the medical world, can be a real pain in the... well, foot. These bony bumps at the base of your big toe form when the joint gets misaligned. Often, it's thanks to faulty biomechanics you inherited from your lovely family, yes, bunions are genetic, while women are especially prone to bunions because of, well, biology. Individuals with flat feet are particularly susceptible to developing bunions, as the lack of arch support can exacerbate the misalignment of the big toe joint.  But, just because bunions are common doesn't mean you have to suffer. Here's the thing: bunions left unchecked can become real troublemakers, causing pain and inflammation, and making even comfy slippers feel like torture devices. The good news? Early intervention is your best friend. By taking charge early on, you can potentially prevent the pain and deterioration, and keep your feet happy. This is where bunion exercises become your best friends. Specific exercises designed to strengthen your foot and realign things can make a big difference. Consulting a physical therapist can provide personalized foot exercises that target bunion pain and offer effective pain relief. These exercises are particularly beneficial depending on the different types of bunions you might be dealing with. Essential exercises for bunion management Here's your arsenal of bunion exercises and bunion stretches to mitigate pain and discomfort, and keep your feet feeling happy. 1. Toe (bunion) stretches The goal: Improve flexibility and reduce tension Sit comfortably and gently pull your big toe upwards for 10 seconds, then push it down for another 10.  Repeat these bunion stretches 10 times on each foot. 2. Toe circles  The goal: Improve mobility and circulation While seated, lift one foot and use your hand to make gentle circles with your big toe, 10 times clockwise and 10 times counter-clockwise.  Repeat on the other foot. 3. Toe curls The goal: Strengthen toe and foot muscles Sit with your feet flat and scrunch your toes down as if grabbing the floor. Hold for 5 seconds, then release.  Repeat 10-15 times on each foot. 4. Foot flexes The goal: Improve flexibility and stretch under-foot muscles and tendons Sit with one leg extended, point your toes away for 5 seconds, then flex your foot back for another 5.  Repeat 10-15 times on each foot. 5. Heel raises  The goal: Strengthen the muscles in the feet and calves   Stand with your feet shoulder-width apart and slowly lift your heels off the ground, balancing on your toes for 3-5 seconds. Lower your heels back down slowly.  Repeat 10-15 times.  6. Marble pickup The goal: Improve dexterity and flexibility Sit comfortably and use your toes to pick up marbles one by one, placing them in a container.  Do this for 5 minutes with each foot. 7. Towel scrunches The goal: Strengthen the muscles in your toes and feet  Place a towel on the floor and use your toes to scrunch it towards you.  Repeat 10-15 times with each foot.  8. Resistance band toe pulls The goal: Strengthen and improve flexibility in the toes Wrap a resistance band around your toes and gently pull them apart, hold for 5 seconds, then release.  Repeat 10-15 times on each foot. 9. Toe spreaders The goal: Reduce pressure on bunions and improve toe flexibility Use toe spreaders or simply your fingers to gently spread your toes apart. Hold the position for 10 seconds.  Repeat 10-15 times on each foot. 10. Arch lifts The goal: Strengthen inner foot muscles, and improve stability and support Sit comfortably with your feet flat on the floor. Lift the arch of your foot while keeping your toes and heel on the ground. Hold for 5 seconds, then lower the arch back down. Repeat 10-15 times on each foot. Remember, consistency is key. Aim to do these bunion exercises daily or a few times a week to see the best results in managing your bunions. Combining these exercises with techniques to shrink bunions naturally can provide comprehensive relief. Integrating supportive tools in bunion care Bunions caused by foot structure may be unavoidable, but Dr. Steven Gershman, DPM, tells us that "The speed of formation and severity of deformity can be affected and slowed." This means incorporating supportive tools into your daily routine can make a significant difference in managing bunions and them from worsening. Here's how some key tools can become your allies in bunion care. Supportive footwear Dr. Gershman emphasizes the crucial role of proper footwear: "Shoes can and do affect the severity of the anatomical changes that occur in bunion formation".  He highlights the dangers of narrow, pointed-toe shoes and high heels, which force the big toe inwards and contribute to the deformity. Instead, opt for orthopedic shoes or shoes with wide-toe boxes that allow your toes to splay naturally. Specifically, consider investing in shoes for bunions, shoes for women with bunions, or men's shoes for bunions to ensure proper fit and support. Orthotics provide targeted support to the foot, promoting proper alignment and reducing excessive motion that can exacerbate bunions.  Dr. Gershman recommends orthotics "designed to support the arch, control over pronation, align the foot, and correct the gait." He finds good over-the-counter orthotics very helpful for many patients. In severe cases, custom orthotics might be necessary.   While research is ongoing, "it is believed by many podiatrists that orthotics started early can significantly alter the severity of bunions and slow down the progression," says Dr. Gershman. When selecting orthotics for bunion relief, consider the severity of your condition.  For severe bunions, prioritize orthotics with ample support and cushioning. Look for options with substantial arch support to distribute pressure evenly across your foot and metatarsal padding specifically designed to cushion the bunion area and reduce pain. Breathable materials are also key to prevent sweating and keep your feet comfortable throughout the day [1]. How to use bunion socks, and toe spacers While not a preventative measure, bunion socks offer valuable relief, especially for those with mild bunions. These socks have a separator built-in, keeping the big toe from rubbing against other toes and reducing irritation. Look for comfortable, soft materials that wick away moisture. Bunion pads are also helpful, offering a simple solution to protect the bony bump from friction and irritation caused by shoes or other objects. Dr. Gershman warns against medicated pads with acid, which can damage the skin. Opt for simple, protective pads instead. Using a toe separator or toe spacer can aid in bunion correction by realigning the big toe joint, with combined toe stretches, which can significantly alleviate foot pain and prevent further bunion formation. By incorporating these supportive tools into your routine, you can effectively manage bunion discomfort and potentially slow down their progression. Talk to your podiatrist to determine the best approach for your individual needs. References [1] Russell Pate, Pedorthist. Expert Advice: Picking The Right Orthotics For Bunion Relief. The Shoe Doctor. Accessed June 23, 2024. https://theshoedoctor.biz/expert-advice%3A-picking-the-right-orthotics-for-bunion-relief