As the marathon season nears, foot pain—especially from bunions—can be a real obstacle to staying on track. The good news? Bunions don’t have to slow you down. By addressing footwear choices, hip mobility, and running form, you can keep bunions in check and continue training with confidence.
Bunions: What’s Happening Beneath the Surface?
Bunions, known medically as hallux valgus, are bony bumps at the base of the big toe. Though genetics play a part, factors like narrow shoes, limited hip mobility, and certain running patterns often contribute more to their development. The result? Foot pain that interrupts your goals. The right steps, however, can help ease this pain and slow bunion progression.
Key Causes: Footwear, Hip Mobility & Running Form
1. Choose Footwear Wisely
When your toes are cramped in narrow or high-heeled shoes, pressure on the big toe increases, which can speed up bunion development. Here are tips for choosing runner-friendly shoes:
● Wide Toe Box: A wider toe box lets toes spread out naturally, reducing big-toe pressure.
● Arch Support: While long-term orthotic use isn’t ideal for everyone, some arch support can help align your feet and relieve toe joint pressure in the short term.
● Avoid High Heels: Reserve heels for special occasions and stick to supportive footwear to protect your big toe joint.
2. Improve Hip and Pelvis Mobility
When hips and pelvis lack mobility, your feet often bear the extra load. Try these moves to enhance flexibility and alignment:
● Hip Flexor Stretch: Hold a lunge stretch for 30 seconds on each side to improve hip mobility.
● Glute Band Side Steps: Perform 3 sets of 5-8 reps, 3-4 times a week, to increase hip stability.
● Seated Hip Rotations: Rotate hips in and out to build flexibility for better alignment.
3. Fine-Tune Running Form
A misaligned running form, like overpronation, adds strain to the big toe joint. Focus on these points:
● Cadence: Aim for 170-180 steps per minute to lighten impact on the feet.
● Foot Strike: Land softly, with a midfoot or forefoot strike.
● Posture & Arm Swing: Keep an upright posture with a slight forward lean, swinging arms forward and back to stay balanced.
Key Exercises to Help Reduce Bunion Pain
1. Heel Raises
Strengthen calves to lessen load on the big toe joint.
3 sets of 15-20 reps, 3-4 times per week.
2. Side Steps with Resistance Bands
Strengthen hips for improved alignment and reduced foot strain.
3 sets of 15 steps each direction, 3-4 times per week.
3. Toe Spreads (Yoga Toes or Toe Bands)
Encourage toe flexibility to relieve bunion pressure.
10-15 minutes daily.
4. Toe Curls
Build foot muscle strength to enhance mechanics.
3 sets of 10 reps, 3-4 times per week.
5. Arch Lifts
Lift and support the arch to ease big toe stress.
3 sets of 10 reps, 3-4 times per week.
Advanced Treatments & Manual Therapy
1. Manual Therapy for the Big Toe
A physical therapist can perform joint mobilizations for pain relief and improved joint function.
2. Shockwave Therapy
This non-invasive treatment promotes healing by stimulating blood flow, which reduces inflammation in the bunion area.
3. Dry Needling
Targets tight muscles to release tension, improving foot mechanics and mobility.
4. Toe Joint Mobilization
Simple massages increase circulation, easing muscle tension and reducing bunion discomfort.
Hip and Pelvis Exercises for Lasting Alignment
1. Hooklying Breathing
Deep diaphragmatic breathing for core stability and pelvic alignment.
5-10 minutes daily.
2. Front Foot Elevated Split Squats
Strengthen quads and glutes to support hip stability.
3 sets of 10-12 reps per leg, 2-3 times per week.
3. Slant Board Squats
Improve hip and ankle mobility to reduce compensatory foot strain.
3 sets of 10-15 reps, 2-3 times per week.
4. Hip Abductor Strengthening
Use a resistance band around thighs to enhance hip stability.
3 sets of 15 reps per leg, 3-4 times per week.
5. Pelvic Tilts
Enhance pelvic mobility and reduce lower back tension.
3 sets of 15 reps, 3-4 times per week.
Maintain Alignment: Building Your Stack
Keeping the hips, pelvis, and torso aligned—also known as “stacking”—reduces strain and compensatory movements that lead to bunions. Here’s how to keep a proper stack:
● Stand Tall: Shoulders back, chest lifted.
● Engage Your Core: Keep a gentle tension in your abs for stability.
● Distribute Weight: Evenly balance weight across both feet.
● Check Your Posture: Regular posture checks throughout the day support alignment.
Consider a Professional Running Analysis
If you’re struggling with bunion pain, a professional running analysis can help identify the causes. At Next Level Physio, our Runner’s Foot Analysis looks at gait, hip and pelvis mobility, and footwear fit to create a plan that keeps you running strong. With 25+ years of experience and thousands of runners helped, we’re ready to support you in reaching your goals—bunions and all.
Book your Runner’s Foot Analysis today and take a confident step towards pain-free running!