In the United States, an average of 1 in 4 adults experience bunions each year. While bunions are extremely common, they can hinder the quality of one’s life due to excruciating pain, especially when left untreated. While the only way to treat a bunion at the source is by undergoing a bunion removal procedure, there are ways to alleviate some of the pain and discomfort associated with this condition at home. One of the most popular ways to manage pain is by doing regular bunion exercises, which help to relieve pressure in the foot and rehabilitate the muscle structures that are affected when bunions form. Today, we will be sharing 3 simple bunion exercises that you can do at home to help reduce pain.

1. Big Toe Circles

A bunion is a bump that forms at the base of your big toe joint as a result of an imbalance of pressure being placed on your foot. One of the best exercises you can do to alleviate pressure in this area and relieve pain is big toe circles; plus, this simple exercise is perfect for those with severe foot pain or those who have difficulty walking, standing, or performing more intense exercises. While seated, use your hands to slowly rotate your big toe in a circular motion 20-30 times in each direction. Perform this exercise once a day on each toe to help reduce pain and prevent additional complications from arising in the future.

2. Towel Grip

This exercise is simple, effective, and requires no equipment besides a clean towel; plus, it can be completed while seated or standing, depending on your personal preferences and comfort level. Place a towel on the ground with your feet on top. Then, using one foot at a time, scrunch your toes to pull the towel closer to your body, keeping your toes tense for five seconds at a time. Alternate feet and try this exercise for 5 minutes each day.

3. Heel Raises

This bunion exercise can help strengthen your big toe muscles as well as the tendons in your calves. Heel raises should be performed while standing if you are able to do so. Stand and bend your knees slightly, then raise your inner arch with your heel turned inwards. Raise your heel off the ground using your toe as support, and repeat for 1-2 minutes. This exercise can be challenging for those with severe bunions but should get easier with time and can be greatly beneficial in reducing bunion pain.


While these 3 bunion exercises effectively reduce the pain associated with bunions, the only way to alleviate pain once and for all is by removing a bunion at the source. If you have been reluctant to undergo a bunion removal procedure due to hesitancy to undergo surgery, a minimally invasive procedure from The Bunion Cure at Northwest Surgery Center could be a solution. Don’t let bunion pain reduce your quality of life – contact the team at The Bunion Cure today to schedule an appointment and treat your bunions once and for all.

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