Bunions | Hallux Valgus (Diagnosis, Exercises, Treatment)
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- Äas pĆidĂĄn 20. 05. 2024
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In this video, I explain what bunions are, discuss the various non-operative treatment options, and show you the 3 exercises you can do for bunions.
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Introduction - 0:00
Overview - 0:39
Orthotics - 2:33
Splints, Toe Spacers, Taping - 3:17
Exercise 1 - 3:59
Exercise 2 - 4:50
Exercise 3 6:16
Can you change the severity? - 7:51
Activity/Exercise Modification - 9:05
Summary - 10:43
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Disclaimer: This video is not meant to diagnose you, nor is it meant to be a self-guided rehab program. Each individual will have unique medical histories, goals, desired activities, etc. The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thank you so much for watching! Want to learn more about strengthening your feet? Check out this video: czcams.com/video/6WF4KHZBriA/video.html
You need a CORRECTIVE chiropracter to work on your cervical spine where your problem probably stems from. Xx
Try to fix and do exercises for knee valgus (ankles and hips exercises) and same for tibial external rotation. You are a complete kinetic chain and your bunions arenât only a feet issue
Hello certainly liked the exercises, thank you.
What I find in nearly all similar videos on hallux valgus (attempts at correction or pain relief) is there seems to be no emphasis on balance exercises which I found crucial since we are upright creatures and use our feet for standing walking running etc.
Wish you could address corrective and strengthening balance exercises
Can you please tell me the brand of shoes you use for walking and running?
OP and thats it.
Thank you. Talking from experience and showing your feet, makes it realistic
OMG basically no one talks about this. I truly appreciate this video. Thank you!!
I lived with bunions for over 20 years and had tried exercises and orthotics but nothing helped. I was in constant pain. I eventually had a bilateral bunionectomy in 2019. It was the best thing I have done. A week after the op I was already in less pain than pre-op and I resumed running again 3 months later. If you have bunions and have pain, get them sorted sooner rather than later.
I wish I had my bunion surgery when I was younger.
I did too. 7 years ago. Both at the same time.
Try correct toes and using wide toe box shoes like ultras
i contemplate getting it but if there is failure, it may affect my job where i am on my feet all day. did you get a orthopedic surgeon to do it, and why are you getting them sorted again?
@@richardvaldez7693
I can tell you having more room in your toe box makes NO difference whatsoever. In fact it makes it worse. I'll go for the surgical option when offered it.
Thank you for these exercises and actually showing your feet in the video (very courageous!) It makes me more comfortable knowing that I am one of many suffering with this deformity.
Hello, do you have pain? Iâm a physiotherapist and my thesis was about hallux valgus
@@alexis4252 I only experience pain if Iâm wearing tight, uncomfortable shoes. My bunion is pretty moderate, I believe, but still unsightly.
@@marquisdee can we talk about your case? I can give you a rotutine for them, my Instagram Is Alexisk96, I can help you
@@alexis4252 i have a problem đ
@@alexis4252 i have a problem đ
I give you big props on this. I know this video wasn't easy to do. After about 2 yrs ago I decided not to worry about it as much anymore and tend to walk barefoot more so now than before. I would always have socks on to hide it or mask it away. This was really informative and helped me understand more about my bunions.
I had severe bunions and hated wearing sandals because I didn't want to draw attention to my feet. In the late 90's, I finally went ahead and had the surgery done. It was one of the best decisions I ever made. I had to have pins in both toes, but I opted to stay awake during the surgery. I didn't have nearly the pain so many people talked about, and I refused to stay off my feet. I did have a boot with one of the feet for about a week, but I went out for my long, long, walks right away. I LOVED my new feet! I felt no pain, and was so proud of the way my feet looked without those unsightly bumps on the side of my foot. I would definitely opt for surgery. I recovered from swelling and whatever pain there was in less than a month.
Wow, good for you. I wonder do you feel pain when you run or jog?
@stolenelection they do! My brothers wife is a prime example. Paid quite a bit to have the bunions come back after 5 years. They arenât nearly as bad, but they formed again.
My 17 year old just had the Lapiplasty surgery... She did great. and her last surgery was March 12th. She is already putting full weight in her boot. Insurance totally covered it after deductible met. It was the right choice for her.
I lived in absolute agony for years with Mortens Neuroma. I was fear mongered by multiple sources not to get corrective surgery. As time went by I slumped into depression as I lost friends due to a dramatic drop in physical abilities due to unbearable pain, I stopped going to the gym lost muscle gained 30lbs and the life I had ended. One day out of desperation I took the first step towards surgery and within a few months had the surgery. I have my entire fucking life back again and live completely pain free and can do everything I was able to do as a young man without MN. Be smart do your research and don't be fear mongered out of doing what's best for you in your particular situation. This surgery saved my life
Applause for putting your feet (and embarrassment) on the worldwide web. I agree - we should focus on our ability instead of outward appearance. Thanks for the information. Would appreciate some on the knees as well- pain, causes, prevention, rehab, etc. Thank you!
He could have washed them..đ€ź I hate feet đ
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Thankyou, I appreciated seeing feet with real bunions just like mine. I've watched so many videos of exercises for bunions, describing what they are etc but using normal feet, not a bunion to be seen Thankyou.
I have bunions on both feet too! Thank you so much for sharing this video
I have a bunion on my right foot! I am not wanting to get surgery.
@@karengray8891 hold off - surgery can seriously impair mobility forever. Really think about it (Source: I had bunion surgery)
@@austinjoseph2881 thank you! And yes I am definitely not getting the surgery!
Thank you for putting this information out there. You are the first to actually disclose that your have the condition on UTube , show pictures of your feet and share your experience. I too have the Hallux vaglus on both big toes and have always being very self conscious about it. Thanks for building my self- confident and helping me not feel so embarrassed. I will definitely incorporate the exercises in my weekly schedule.
Yeeaaa the first honestly, props to my guy much appreciated. I am going for surgery
I stretch my left toe and can hear it crack. Flat feet and squeezy shoes can contribute.
@@indriadrayton1132 yes but no exercise will fix bunions.đą
Thank you sooo much! I really appreciate all you shared and it has helped me a lot to understand the options and realistic expectations for my bunions.
Thank you so much for an informative vlog. I will watch this a few more times to help myself too.
Really appreciated this video. It was certainly the most honest video I've watched on this subject. Thank you!
I appreciate your video. I find it VERY honest and realistic. Unlike other videos I found regarding this matter and âpromisingâ false results. Blessings.
Finally I've found relief!! Thank you.
Hello, I myself feel ashamed of my bunions as well being a woman. It definitely is an issue for me in the summer time... Thank you for cheering us up!
Thank you for your real and personal video. Your education and explanation are super helpful for me as I am experiencing an apparent bunion on my left big toe. I'm searching for prevention and mitigation ... and your message gives me hope of both.
Thank you par.
Thank you. I found your video very helpful. I have had bunions since the age of 12 and, apart from when I first had them (my feet grew 2 sizes very quickly but I was wearing the same shoes!) they don't really cause me pain. I can do everything I need to do including exercising and walking and have always been very active. I do some of the exercises you describe already (I wasn't aware that they help bunions) but will now add the others. Thank you for explaining that things like spacers don't work - will save me lots of money in future. I have tried some things already without success.
Thank you for this honest, realistic, and relatable video. There are so many people offering a "cure" for bunions, but few of them offer any evidence, or any guidance for those of us whose current foot anatomy doesn't allow us to even get started with some of the exercises (as you demonstrated in this video). I remain hopeful that some techniques will show a long-term benefit for people with bunions, but we just don't know which, if any, will.
Another thing most videos fail to mention is: are there any actual benefits to having foot/toe dexterity? Yes, it looks cool and impressive (and it's fine to be interested in it for its own sake), but does it help you do anything else better and/or avoid injury--and can they cite any proof beyond their own theories? I appreciate that you got into functional adaptations and how bunions do and don't affect various activities.
Thank you for these very important and useful exercises for halux valgus, I will do its đđ
Thanks for being brave in showing your feet and providing the studies. My feet look like yours and I wont get surgery. Right now I am focused on keeping the big toes mobile. Also thanks for the exercise tips. Good info.
Great vid doc. I have bunions but it's more about pain and function for me than esthetics. Can't do toe abduction at all despite my angle being milder
Mine started out more moderate, but Ive worn CorrectToes nearly every day for over five years and my better foot is back to normal and my worse foot is much improved. The research doesnt show the long term. For people with mild to moderate deformity, go for it. if you change all of your shoes, do the exercises, and were a good active splint, over the years it really makes a difference.
What did you change your shoes to?
Great Video..great information....i like your professional but honest views on the topic ...
Thank you so much! Just doing one set of the excercizes helped my pain so much!
you can wear a bunion sleeve/sock with a gel separator, it gives instant pain relief, I'm wearing it when running, maybe checkout this link , you can read more and decide halluxcare.com
My prob is about my three toes starting from the middle up to the smalest one seem i had a hard time of stre3tching and it pains me n seem numb what i do is i srecth with massage nis this correct way of doing it to my toes thank i p,ease help:me
Another i have seen a toe separator is thatrer wAy to wear thank u helpâ please
I have bunions. Iâve noticed the way you walk. You keep your feet heading very straight. I just started walking this way. It has made my bunions more pain free.
Agreed. I saw another video explaining that the duck walk "walking tough" actually messes up the muscle on the side of inner foot also making bunions worse
Have you considered manual trigger point therapy to address potential neuromuscular restrictions in the extensor hallucis longus, or adductor and abductor hallucis muscles which are responsible for great toe function and position?
Very great summary for the topic, loved that you included researchs.
Thank you very much for sharing exercising
Very informative, thanks for the video!
This is very helpful. Thank youđ
This condition starts from muscle and tendons being over stretched when weight bearing on big toes while kneeling.
I corrected mine with deep tissue massage therapy, splints and no longer placing all my weight on right toe.
Yours is past that stage for massage to reverse or slow down worsening.
But, can still be corrected wth surgical procedure using small rods to realign the bones.
It's worth the search, cos you still quite young to have that level of misalignment.
Being comfortable is extremely important. G'luck
Very interested I have my toe problems painful.. Thankyou
đWow! This is fantastic info. Very helpful. Thank you. đđđ€
Thank you for your video Iâm starting doing that exercises I hope it will work out thank you again
My feet have always been wide at the front (narrow at the ankles) and in my early 40s I developed a bunion on my left foot. Another one has started on my right foot, which is probably mild; the left one is maybe moderate. I suspect this has happened because I've been cramming my feet into shoes that were too narrow for my feet for years. Shoes tend to be designed for people with fairly narrow feet. I now only buy shoes that have a wide toe box. Up to when I was 13 years old, my mum always insisted on buying shoes for me that had a wide fitting. I should have listened to her!
I'm proud to say that Toe Stetchers have corrected my bunions and a girlfriends bunions! They do WORK! It takes wearing them daily over a period of time. depending how bad the bunions are. From reading ancient healing books, Ill fitting shoes from the time we start walking thru life is the reason for bunions. Our toes have been squashed together in shoes thru our lives. Plus, if we lay on our backs in bed, the weight of the sheets and blankets train our toes to flow with grain of the weight, causing the big toe to be trained to lay crooked. Pay attn to how your toes lay in bed under the blankets, we invite bunions! Learn to go against the grain with your big toe under the blankets... stretch the toe the opposite of where it naturally lays so it will become second nature. We all have worn ill fitting shoes because we were never taught to wear shoes that keep our feet in the proper form, and most only know to go get surgery on their feet which is NOT the answer. The Bed is also a culprit. The answer is to seek correction which will take time and persistence to correct, coupled with some feet habit changes!
I have them, done a lot of reading, and found the same. I quit tucking our sheets and blankets in years ago.. thank you for sharing.. would you mind mentioning which correctors you used with success? Thank you in advance!
Yes I found that my blankets were hurting my bunion so no heavy ones for me and I do the exercises to stretch the bunion. I want to know what steps you took and toe exercises you used. Thank you
Wow, yeah. I was having pain this past week. My foot was killin' meh while sleeping. I thought since I was off my feet, I shouldn't have pain. Huh, never connected my bed blankets. Thanks for that. đđœ
Thanks for the advise .I m gonna try this.đ
Great video with a lot of helpful graphics and visuals!
Iâve seen successful treatment for mild bunions which involved painful stripping of the plantar fascia.
Nice vid. Thanks for sharing. đđœ
Thank you so much for the video!đ€
Thanks for sharing. This was an excellent review and case study.
Glad it was helpful!
Great video. Thank you.
Thank you so mĂșch im doing the exercises
Cool video, kinda "nice" to see someone else have the same size of bunions as myself. But I dont have any problems either, even though I run and do crossfit/weightlifting. As long as I have shoes that fit my excercises.
Excellent information thanks
Super interesting
I wonder if bunions can be caused by tight tendons at the front of the ankle. I'm trying to make progress on the Thunderbolt pose - I'm awful at it now. My wife finds it trivial (and she does not have bunions). Thoughts on tight front ankle related to bunions?
Tony, if you still haven't discovered what caused bunions in your feet, and in your particular case, watch the way you walk at 4:59 frame exactly - from behind... (not visible that clearly from top or from the front). You walk with your feet rolling inward - that is overpronation, you know that. Additionally your walk looks kind of flatfooted. You need to support your feet and arches against both. Your heels are rolling inward, especially left, didn't you notice that? It's clearly visible. Check this out and correct the way you walk. Another reason for bunions is ingrown nails, ppl change the way they walk to avoid pain in their toes. Good luck and take care. Btw. good video.
Toe spacers makes no difference in the short term but Iâm interested in knowing the long term effects, since such deformities took years to form, it makes sense that non-surgical methods may also take a long time to reverse the deformities? Thanks.
It hurts your hips aswell because the inside of your foot turns in, best operation I ever had đ
Thank you very much for this excellent review and guide. I have Hallux valgus too, and I would like to ask a question: can this condition cause a loss of feeling to the fourth toe?
I hv bunion is.it ok to wear silicone on the feet n also do some exers. U hv shown .pl let me know tks
Great video and very informative. But how do you find wide width shoes for your bunioned feet? I have to wear size 4E and I have found very few brands that fit my feet. In addition, do you know of any shoe companies that propose tailor-made shoes, I mean to say made just for your feet after having taken into account the specifc measurements of your feet?
Thank you. In appearance I have very mild bunions. I will try these exercises for sure. I am 51 years old and blame mine on all the walking I do. As a letter carrier walking 16 to 20 km, five days a week, I get some irritation when I canât wear comfortable runners in the winter. In the winter I have to switch to a boot. I buy menâs boots/hikers as they are wider than womenâs boots. In Canada I buy superfeet orthotics at MEC and these help with all the wear and tear I put on my feet. I also recently started using Dr. Hoâs foot massager and the silicone toe spreader. Cheap solutions to at least try as I do not want to have surgery someday. Wish me luck,
Good luck, Moe!
nicely done.
This was great information. Thank you! In addition to bunions, I have pretty bad hammertoes, rheumatoid arthritis and have developed bumps on my Achilles tendons that frequently burn when I walk much. I had the hammertoes fixed on my left foot, which ended up requiring titanium implants in 3 out my 4 toes. I didn't start developing a bunion on that foot until after the surgery and it is relatively mild. My right foot is a mess and very painful as I have a severe bunion along with severe hammertoes. The lump on my Achilles tendon is fairly large and burns most of the time. I also have a fairly large bursa under the right lateral foot (next to the arch) which is very uncomfortable - I hope that makes sense since it is on the bottom of my foot. Walking is painful as I have virtually no metatarsal padding on the balls of my feet. Finding shoes is very difficult and so far I have not been successful in finding comfortable shoes. Do you have any suggestions as to what exercises that may help? I definitely will be trying the extensions you show being done manually as I think that may help relieve pain. Thank you again for the info. If anyone has any good shoe suggestions I would be appreciative.
Altra shoes are the only one I can wear, they're shapedd like the human foot..I also wear injinji socks. Wearing boths I feel no pain or discomfort.
In praise gratitude and compassion
I have a mild to moderate bunion on my left foot and very mild on my right foot. My right foot use to be as bad as my left but has gotten considerably better over the last 10 years. I broke both ankles on 2003 and had surgery on both ankles. But on 2010, I had my right ankle fused with a double fusion due to a collapsed talus. Since then, my bunion on that foot has gotten better. Some day I would like to bet the bunion on my left foot fixed. It doesn't bother me too much unless I have a shoe that is tight across the big toe knuckle.
Your ankle bones must have made the toe bones more aligned.
Thank you so much! đđđ
Very informative and helpful. I have HV on both feet , one worse than the other. I have been physically active my whole life and they have never bothered me or prevented me from any activity. I am a personal trainer, taught group exercise etc. My concern, however, has always been are my feet creating issues with the alignment of my body. What are your thoughts?
Thank you!
This is great info! Thank you! Would you be able to do one for pinky toe bunions?
Tailor bunion.
Hello, I hop your read this, I have had issues for 2 year Now seen various Persons with a lot of expirerende but no1 found the real cause, I have pain when cycling, after 20 minutes if I do big efforts, and after 45 minutes with a Normal pace. I think the pain is located in the pectineus, aductor longus or Sartorius. The pain is when I push down so I think it is called the extension phase. I was very tight in that area so I stretched a lot and now it is normal but still have the same pain, I have also tried dry needling. Didnât help either.
Hope you have any ideas, I can talk to the specialist again with some info from you maybe.
Thanks already! I
Thanks so much Dr đ„đ„đ„
Thank you for sharing! Do you have demonstrations on massage techniques?
Thank you sooo much!
Good info. Iam RA positive. Recently I have burning sensation at side of foot below toe. I can see my toe is changing position. When I try to make circular movement of toe I feel Iam moving it in a very narrow space . The Space around the boan is filled with water or air. If I do this movement regulerly that feeling reduces. can you suggest some specific exercise ?
Good content as usual. Can you do a video about behind the neck presses? Whether or not they are safe, and other important aspects of them.
Yes we can!
@@E3Rehab I'll be waiting for the video. đ
Such good analysis.
Thank you!
Thank you very much for this guide
No problem!
Iam a soccer player ,I just finished my rehabilitation of groin injury but I hade problems on the ground , can i ask you about it , thank youu
Great video, thank you!
TOP INFO! CONGRATS! THANKS! FROM BRAZIL!!!
Thank you!
Hi Doctor, I think my bunions affect my balance (yoga poses and in general) so i was very interested in your vlog post.
Im the same, really hinders my balance
I agree. I have bunions and I've struggled with balance in yoga for years, especially in one-legged poses. I have found that doing foot-strengthening exercises, such as "short foot", has helped tremendously.
Good information
Tq dr for this vlog
I cannot spread the toes on my left foot and never have been able to. I was told by a PT I was probably born without that muscle.I have had surgery on both feet for bunions. The right foot is good but the bunion grew back on my left foot. I have worn orthotics for 20 years due to severe pronation and I can't go without them. I JUST received CORRECT TOES and I love them. I am a fitness instructor of 32 years and want to continue. I will start to do the exercises that you recommend. Thank you
Thank you for sharing your own experience in Hallux Valgus management.
I am a PT that specialized in non surgical correction of Bunion using bio electric current and active correction with a success rate of over 95% on more than 500 cases.
In my opinion, one should avoid Toe spreading exercise for bunion cases as this would only make the condition worse. One should emphasize on Intrinsic foot muscle control to bring the 1st metatarsal close to rest of the foot. In addition, a thorough gait training is also very important so every step would help to correct the alignment and prevent further deterioration.
sound interresting, any links or ressource to check intrinsic foot muscle control and gait training for people with bunion (even though conditions may vary for one case to another)?
Toe spreading DOES bring the 1st metatarsal in as the big toe splays out. So the foot becomes not narrower, but rather fan shaped. Like a baby's foot.
Bunion is absolutely correctable non surgically and nothing to feel ashamed of.
Hi thanks for the video. Do you think that HV conditions increase the risk of injury especially knee injuries in activities like hiking or sports such as basketball or tennis which require a lot of jumping and abruot change of motions. And those sport actually accelerate the HV conditions as well
Yes
I do the elastic toe stretch 10 minutes a day is that good or bad im going to try the toe excersize in the video i hope it works for me hoe long does it take before i see a difference in my big toes
Very appreciative of this video
Iâve been dealing with a mild degree of hallux valgus and ordered a splint/toe separators to help correct and minimize pain. This video was super informative! A question I have is does hallux valgus effect a stable foot position during an exercise like squats?
Potentially. It does alter the intrinsic foot muscles so any smaller movements of toes and foot can be impacted. But it can be improved if that is a goal.
Did your toe separate help?? Just wanna know an update coz I have bunion as well and don't know how to make it better even a little bit so any advice would be appropriate
@bina nocht This is all incredibly helpful! Thank you!
Thank you
I fully agree of what u saidđđ
thank you for sharing :-) regards from Denmark....
E3..Thank you for your video. I found the part when doing push-ups to add a dumbbell or weight leaned at an angle . I can follow that part to ease the pain of my toes being extended as I do push-ups or heel raisers.
A really good overview of a very common condition.I see this condition daily with my work as a podiatrist and a number of the treatment modalities you have discussed I also recommend. I wouldnât poo poo the use of custom foot orthoses in cases of mild HAV though, Iâve seen it be very help with numerous patients. The main concern I receive from patients is the improvement in appearance of the deformity and unfortunately this is also seen when the joint deformity is severe. In my experience, the only way to âfixâ the bunion is through surgery.
If it doesn't HURT non wt bearing. treat conservatively as long as possible
Mine seem moderate to severe in both feet, but I have no pains. Is surgery painful a lot or any risks?
This video really gives me hope and puts some of my fears to rest
Do you have them? My thesis was about bunions. My instagram is Alexisk96, I can help you đđœ
@@alexis4252 i have them they are not severe but moderate and i want to get rid of them because i want to join army in future. Please help me if you can
@@justice1872 send me a DM on Instagram or write your account so I can write you
I admire most of the content on your channel guys but this video should be titled "I cannot fix my bunion".
You disregarded a bit the best options such as working out the adductors and other small foot muscle to restore it's shape and you show how you can do other exercises with your bunions. This is not problem solving but problem avoiding.
What I'd recommend the most is to put a small mini-band, a really thin one between your big toes, make it tensed and then work some exercises such as calf raises and other. You can use thicker band or multiple if you get stronger with time. This will work wonders.
tq for ur suggested exercises. I must try
I just had Lapiplasty done on both feet. Iâm very happy with my results.
Did u get put to sleep for it and did u wake up straight away because Iâm thinking about getting invasive bunion surgery which has no screws or pins
@@eliselawless5410 Yes I was in general anesthesia. Lapiplasty is permanent fix, bunion will not come back. And I had very minimal pain.
What type of procedure are you getting done without any hardware?
@@MsLipsandLashes Iâm thinking about getting invasive minimally bunion surgery as they donât have 3D lapiplasty in UK
@@eliselawless5410 wishing you all the best đ
@@MsLipsandLashes thanks
thank you so much!
Hi , basically im a athlete and i have bunions , my daily routine involves high intensity workouts and put pressure on my toe ,do i need to give up on my workouts ?
My partner has hallux valgus. Seems to be hereditary because his mother had it as well. I'm not sure but can you get it in your fingers? The top of his mother's index fingers did the same thing.
Interesting, I have mild bunions but it hurts. Toe spacers helped with alleviating pain. I don't care about how they look, I'd just like to be pain free.
great video! do you have any experience with the short foot exercise by janda or spiral dynamics? or any litetature suggestions testing their use with bunions? thanks
Thank yu