How to Exercise Comfortably with Bunions

If you have a bunion, a bony bump that develops on the joint at the base of your big toe, you know it can cause pain, swelling, and stiffness, making it difficult to stay active. 

But while exercising with bunions can be uncomfortable, it’s not impossible. If you’ve been avoiding exercise because of your bunions, you don’t have to anymore. 

The board-certified podiatrists at Arlington/Mansfield Foot & Ankle Centers in Texas understand the challenges bunions pose and offer personalized solutions to keep you moving comfortably. 

Take a moment to explore our top tips and strategies that will help you exercise without aggravating your bunions. 

1. Choose the right footwear

Choosing the right shoes is one of the most important things when exercising with bunions. 

The wrong footwear can make your pain worse and increase pressure on your bunion, leading to further discomfort and even damage. 

Look for shoes that are wide enough to accommodate your bunion without squeezing your toes together with these features:

• A wide toe box to give your toes space to move
• Cushioning in the sole to absorb impact
• Good arch support to keep your foot in a neutral position

If you’re unsure which shoes to choose, a podiatrist can help you find the best option for your foot shape and activity level. Custom orthotics can also be added to provide additional support and relieve pressure on the bunion.

2. Focus on low-impact activities

High-impact exercises like running or jumping place excessive stress on your feet. As a result, these exercises can aggravate bunion pain. 

Instead, focus on low-impact activities that are gentler on your joints. Low-impact exercises reduce the risk of making bunions worse while still offering cardiovascular and strength benefits.

Here are a few low-impact alternatives to explore if you have bunions:

• Swimming or water aerobics
• Cycling
• Walking
• Elliptical training
• Rowing
• Yoga or pilates
• Golf
• Skating

By sticking to low-impact activities, you can stay active while ensuring your bunions don’t get irritated.

3. Stretch and strengthen your feet

Exercising with bunions isn’t just about what you do during your workout — it’s also about preparing your feet before and after. 

Stretching and strengthening exercises can help reduce your bunion pain and improve foot mobility. 

Strengthening the muscles in your feet and legs may help prevent further progression of your bunion. Here are a few exercises that can support exercising with bunions:

Toe stretches

Sit in a chair, and place a towel under your foot. Use your toes to scrunch and pull the towel toward you, then release. Repeat several times on each foot.

Foot rolls

Roll your foot over a foam roller or a tennis ball to massage the muscles and release tension in the foot.

Calf raises

Stand with your feet hip-width apart, slowly raise your heels off the ground, and hold for a few seconds before lowering. This exercise strengthens the muscles around the ankle, offering better foot support.

4. Use protective padding

If your bunion is painful during exercise, protective padding can provide relief. Padding cushions your bunion and helps prevent rubbing and irritation. 

Bunion pads or gel sleeves can be placed over the bunion to reduce friction with your shoes. For added support, you can also use bunion splints or tape.

This helps keep your big toe in alignment while you’re exercising, stopping your bunion from worsening and making physical activity more comfortable.

5. See personalized help for bunions

If your bunions are causing pain or discomfort, the board-certified podiatrists at Arlington/Mansfield Foot & Ankle Centers are here to help. 

From noninvasive treatments like custom orthotics and anti-inflammatory medications to advanced surgical options, we offer a comprehensive approach, personalized to meet your needs. 

Whether you want to manage symptoms or explore corrective surgery, our team is here to help. 

Schedule a consultation online or over the phone with a provider at Arlington/Mansfield Foot & Ankle Centers for help exercising comfortably with bunions.