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Do Yoga Toes Help Bunions

Feel Like Youve Tried Everything Talk With Your Podiatrist About Surgical Options

Seated Yoga Exercises For Bunions (Sefali’s Yoga)

For many, bunions and the pain they cause can be effectively managed without surgery. But surgery is the only way to get rid of bunions.

If more conservative treatments are becoming less effective or have stopped working, or if you daily life is being impacted by bunion pain, it may be time to talk with a podiatrist about how to correct bunions with surgery.

Many podiatrists are also foot and ankle surgeons, and those that arent can refer you to colleagues who are.

Will Yoga Toes Magically Fix My Bunion

Ever seen the beautiful before and after photos of a big bunion that magically returns to a perfectly anatomical foot by just wearing something between your toes while you sleep? I have and obviously so have many of the patients that come in to my office. It’s a hot topic!


Unfortunately as beautiful as those pictures are, it’s just not possible! A bunion is a bony abnormality and a malalignment of the joint and there is no brace in the world that can make it go away. What the yoga toes do help with is keeping the soft tissues loose and pliable. Thus sometimes making the bunion less painful, but often really doing not a whole lot.

So if you are interested in yoga toes you are probably trying to avoid surgery and wondering what you can do short of undergoing “the knife”. Many times a correctly prescribed orthotic or custom insert for your shoe can help relieve the pain of walking, standing or exercising. Wider toe boxed shoes help and sometimes padding the area for cushion.

If the joint aches, we can consider oral or topical anti inflammatories and occasionally cortisone injections into the joint to alleviate it.

In the end, the only way to FIX a bunion is to move the bone, loosen the soft tissues and realign the joint. No one ever wants to undergo surgery, but you don’t want to live in pain the rest of your life either.

Call my office today so we can get some x-rays and discuss your options.


How Do You Use Yogatoes

Using YogaToes is pretty simple. Simply insert the device between each bare toe and wear it for a period of 15 minutes to an hour each day. Its made of medical grade silicone gel and is more firm than squishy.

Once your toes are separated, pull on each diamond-shaped separator to make sure your toes are evenly separated and secure. The first time I put on YogaToes Gems my foot arch cramped slightly for a few seconds, but then my foot and toes relaxed into alignment. After 15 minutes, I took the Toes off and my feet felt fantastic. Almost as if Id just had a strong foot massage.

Dr. Pruthi recommends a slow build up to avoid injury. To start off, wear YogaToes for five or 10 minutes at a time, she says. As you feel more comfortable, work up to wearing the Toes up to 30 minutes.

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Feet Together Nicely With Bunions

The first step is to work on correcting the pronation and find your neutral foot position. One way to do this is perform short foot, an exercise that works by contracting the underneath of your foot to strengthen and lift your arch. While keeping your toes on the floor, scrunch up your arch like you are picking a tissue up with the bottom of your foot. This contracts the abductor hallucis and pulls your big toe back towards centre a little.


Now keeping the arch in its upward position, lift all five toes of each foot off the floor. Maintain the arch height and feel the pressure beneath the big toe mound . Now equally find the same pressure underneath the small toe mound. Slightly harder isnt it? Try to ground all four points of your foot in this order. One: under the outside edge of your heel, two: under the little toe mound, Three under the inside edge of the heel and lastly Four: under the big toe mound. Try to share the weight equally across all four points.

Figure 6

Toe Stretch For Plantar Fasciitis Relief

How to Use Yoga Toes for Bunions &  Does it Work ...

A yoga asana/pose I like to include in all of my Flow classes is a toe stretch. We dont tend to typically stretch out our feet enough, so it can feel pretty extreme to begin with, but start slow and and build up to a couple of minutes held here .

  • Sit on your heels and then bring your weight forward onto your knees.
  • Slowly tuck all of your toes and then sit back, bringing your weight back onto the balls of your feet.
  • Stay in this for one-to-three minutes.
  • If you struggle with knee pain, be mindful of this pose .

    Another great pose for plantar fasciitis and for stretching out your calves is to come into a high lunge and slowly lower your heel to the earth to stretch through the back of the calf.


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    Make Sure Your Foot Has The Proper Support And Is Aligned Properly

    If your foot isnt properly aligned or you have flat feet , wear over-the-counter or prescription orthotics in your shoes. This ensures your foot is aligned correctly and well supported.

    A podiatrist or someone at a home medical supply store can take measurements of your foot and recommend the best shoe and insert for your foot.

    There are also splints you can buy that keep your big toe straight but still allows you to walk. Inserts and orthotics also help distribute your weight more evenly on your foot.

    Flat Feet Could Be Causing Your Shin Splints Heres How To Fix Them

    It turns out that in addition to collective anguish and anxiety, the pandemic has been wreaking havoc on the feet of women everywhere. Research from Sole Bliss found that 66% of women felt their feet had spread in recent months, causing pain and difficulty wearing high heels a phenomenon referred to in the US as Flintstone feet.


    Plantar fasciitis, a common cause of heel pain due to inflammation in the bottom of the feet , has been another increasingly common complaint in recent months.

    People have been at home for months and their feet have got weaker during lockdown, explains foot and ankle physio , who works in rehabilitation clinic Physio Remedies. Baker is seeing more people than pre-pandemic, and not just for ankle sprains and stress fractures associated with increased activity. Clients are coming to her in pain, with worsening bunions, hammertoes and metatarsalgia .

    As someone whos had such bad bunion issues recently that Ive even contemplated surgery , I need to sort my foot issues out so I can keep working out daily. If I cant exercise, my mental health is in tatters. Which is why Ive been trying out toe yoga .

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    Alignment Issues With Standing Poses

    The alignment for some yoga standing poses — like Mountain pose, Forward Bend and Chair pose — asks you to place your feet together, with your big toes and the insides of your feet touching. But if you suffer from bunions, this alignment might be difficult to achieve. Marcia Monroe, yoga teacher and author of “Yoga and Scoliosis,” offers a postural cue, recommending that you either place your big toes together and allow your heels to spread apart slightly or create space between your feet and stand with your feet slightly apart. If you choose to keep your feet apart, make sure that your feet spread no wider than hip-distance apart.


    References

    Establishing Balance And Posture

    YOGA FOR BUNION – How To Correct A Bunion Without Surgery

    As mentioned, deformed toes can result in poor balance and posture, especially because your feet are primarily responsible for how your body is balanced throughout the day. If you are standing on curved toes, your feet do not have the right surface area to maintain a sturdy and strong stature.

    Instead, you might find youll be a little clumsier and off-kilter.

    As your toes begin to move into their correct position, your feet can finally be planted firmly on the ground, giving you the resilience you need to overtake any feelings of being off balance.

    Recommended Reading: Cool Handstand Poses


    What Do Podiatrists Say About The Benefits Of Yogatoes

    YogaToes has an obvious online fan following, but what do podiatrists think?

    YogaToes can work to some degree, says Rebecca Pruthi, DPM, a board-certified podiatric surgeon in New York City. Full-on bunions and hammertoes are a structural problemYogaToes cant realign bones. But even if you dont have foot pain, its a good idea to use YogaToes to get a good stretch.

    That made sense, but what about my issue of overlapping toes? Dr. Pruthi agrees YogaToes can provide relief for some foot issues. By stretching your feet, youre relaxing the muscles and creating elasticity of the tissues, she says. Your foot is more pliable, more flexible, and feels more comfortable during the day in your shoes.

    Bingo. Thats exactly what I wanted from YogaToesfor my feet to feel stretched and relaxed, kind of like my hamstrings feel after downward dog yoga poses.

    Still, Dr. Pruthi advises that anytime a person has foot pain they should get it checked out by a professional. She also suggests regular foot stretching for good foot care practice in general, especially if you have a specific foot type. Flat feet or high arches will especially benefit from YogaToes, she says.

    Yoga Toes: The Missing Manual

    How to wear them

    My advice is that you wet your toes before putting the stretchers on. Also, it is a good idea to perform a preliminary stretch by gently bending the toes back towards you. This will loosen the muscles a bit and make the initial experience easier. Just a small reminder, it’s normal to feel some discomfort the first time you use yoga toes. For me, this was the case the first few times I used them. That being said, if you feel the need to take them off after a few minutes, then by all means, do so. It’s completely normal to start slowly and build your way up to longer usage times. Not to worry though, eventually your muscles will get used to it and you’ll look forward to putting on your toe stretchers.

    How often to wear them

    As long as you’re not standing, you can wear yoga toes. Like I said earlier, they’re great to use while watching TV or just while sitting down and relaxing. You can even wear them overnight if you’d like. There is no downside to wearing yoga toes for as long as you feel comfortable.

    General care and cleaning

    Yoga toes are made of a non-porous plastic and gel combination. This makes them resistant to dirt and also easy to clean. Mild soaps and sanitizers will easily do the trick. They can also be put in the dishwasher if you’d like.

    Recommended Reading: Yoga Poses To Avoid With Lower Back Pain

    Toe Strengthening Exercise At Your Desk

  • If youre sitting down, move onto the ball of your foot so youre lifting your heel, almost like youre in a pair of high heels
  • You can lift your toes up and then place them down onto the floor.
  • All you have to do is sit in a chair, pretending to wear a pair of high heels and then release. Remember to breathe.
  • If you want to try doing that standing then it becomes about balance. It can help to come up onto the toes like youre wearing a pair of stilettos. And then release the heels down. Youre strengthening the ankles, youre stretching out the front side of the foot, youre also stretching the toes.

    What Are Some Benefits From Wearing Yoga Toes

    Yoga Toes Review: Do They Really Help?

    Yoga Toes are a brand of plastic toe separators intended to stretch and strengthen the feet. The design is similar to the foam toe separators used during pedicures, but Yoga Toes are made of a squishy, plastic material. This material is BPA and latex free, and pliable to the shape of your particular feet. According to the manufacturer and some experts, the product can alleviate foot pain, increase flexibility, and correct toe alignment when used properly and consistently. More research is needed to confirm these effects, however.

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    How To Wear Yoga Toes And Other Toe Separators

    Contrary to popular belief, toe spacing devices are meant to be worn while a person is resting rather than when theyre being active. Most people wear them while theyre sleeping, working, reading a book or watching TV.

    The companies that produce toe stretchers say you should start out by wearing your gel toe stretchers or sock stretchers about 15 minutes per day, and gradually increase your daily toe stretching time to at least one hour per day for best results. Rushing right into wearing the separators for long periods of time can lead to uncomfortable foot and toe cramps.

    What Do Yoga Toes Look Like

    Yoga toes might appear to be strange at first, but youve surely seen a variation of them in salons, hanging on the shelves of beauty supply stores, or at a gym supply store. They are unique little devices that have short individual nubs attached to a long piece of material .

    The individual nubs are designed to fit in between each of your toes and separate them from one another.

    There are plenty of purposes for yoga toes ranging from helping to improve your balance to keeping you from getting nail polish on the skin of surrounding toes.

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    Bunion Pictures Before And After Bunion Surger

    Recovery time after a bunion surgery could last from 6 weeks to 6 months, depending on the severity of your bunion. Complete healing may take up to 1 year. The amount of pain experienced after a bunion surgery differs with each individual. Most patients feel uncomfortable for a period of 3-5 days For example, I had noticed two things after my second surgery, which he discussed with me before I had a chance to bring them up. One, is the way my foot set on the floor, and the second is that the bunion protrusion on my right foot was still pronounced more so than my left foot after my surgery on that foot Exercises can help slow or even halt the progression of your bunion, preventing the need to eventually get surgery. Try the following exercises every day, especially after removing your shoes: Stretch your big toe. Use your fingers to pull your big toe into proper alignment with the rest of your toes. Stretch the rest of your toes There are over 150 types of surgeries for bunions. Generally speaking, the following procedures are used: 3. Bunionectomy: Removal of the bony outgrowth, plus realignment of the muscles, tendons, and ligaments surrounding the affected joint. Osteotomy: Cutting of the toe bone in order to realign the affected joint in a straighter position with.

    Can I Wear Yoga Toes Overnight

    Yoga for Bunions, Toe, Ankle & Foot Tension

    As long as youre not standing, you can wear Yoga toes. As I mentioned earlier, theyre great to use while doing anything sedentary. You can even wear them overnight if youd like. There is no downside to wearing Yoga toes for as long as you feel comfortable.

    Read Also: Best Underwear To Wear With Yoga Pants

    Shop For Shoes In The Evening

    This is the best time to look for shoes. Your feet normally swell during the day, so theyre biggest in the evening. If you buy shoes early in the day, they may end up being tight in the evening.

    Your shoes should be comfortable as soon as you buy them. You shouldnt have to break them in before they are comfortable.

    Walk around and make sure the shoes are comfortable and fit well before you buy them. In properly fitting shoes, your toes dont touch the front of the shoe and you can wiggle them comfortably.

    Invest In Comfortable Shoes That Are The Right Size And Fit

    Choosing the right footwear can help prevent bunions. But once a bunion is formed, there are certain things you should look for in a shoe.

    Shoes for bunions

    The best shoes for bunions have a few key features:

    • A wide toe box to give your toes enough space. This helps make sure your toes arent squished or rubbing together, which can lead to more pain and bunion problems.
    • A firm, yet cushioned sole to give you comfort and support.
    • No heel or a low heel to reduce pressure on your toes and bunion.

    Everyday shoe brands like New Balance, Nike, Birkenstock and Naturalizer have several styles that have all these features. But there are also shoe brands like Sole Bliss that specifically design shoes for people with bunions.

    Every shoe brand is different, so when you go shopping try on different shoe styles. This will help you see how different shoes feel and fit around your bunion.

    Custom orthotics

    You can find orthotic shoe inserts at pretty much any drug store. And they can be a good starting point for giving your feet more cushion and support. If those arent enough, specialty shoe stores often sell their own inserts, which can be more effective.

    But if youre still having trouble finding the right fit or theyre not as effective as they once were, custom orthotics may be the next step and thats where a podiatrist can help.

    Custom orthotics are specially made for your feet to give you greater support, balance and bunion relief.

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    A Conventional Toe Stretchers

    Conventional toe stretchers, like the Yoga Toe, are the mostpopular type of toe separators on the market. Made of gel, plastic or silicone, they slide in between your toes andsit above, between and below your toes. Thishelps to spread the toes apart and away from the ball of your feet. They are usually sold in pairs so you onlyneed to buy one set.

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