Bunion exercises
Bunion exercises: 6 gentle moves to try at home
Last updated · Written by the BunionEase UK team
Quick answer
Gentle bunion exercises such as toe spreads, towel scrunches, big-toe stretches and marble pick-ups can help keep the joint moving and the foot muscles working. They won't remove a bunion, but done regularly they may help your feet feel more comfortable. Stop any exercise that causes pain.
Why exercise feet with bunions?
A podiatrist may suggest exercises as part of looking after a bunion. Moving the big toe through its range and working the small foot muscles can help with stiffness. Exercises don't change the bone, but they're free, easy and can be done while you watch TV.
Your 10-minute routine
| Exercise | Reps | Helps with |
|---|---|---|
| Toe spread | 10 x 5 seconds | Toe control |
| Big-toe stretch | 3 x 20 seconds each way | Stiffness |
| Towel scrunch | 10 | Foot muscle strength |
| Marble pick-up | 10 marbles | Toe dexterity |
| Toe circles | 10 each direction | Joint mobility |
| Ball roll | 1-2 minutes | Relaxing the sole |
How often should you do them?
Once or twice a day is plenty. Little and often works better than one long session. Keep movements slow and gentle.
Safety tips
BunionEase is a comfort and support device. It is not intended to diagnose, treat or cure any medical condition. See your GP or a podiatrist if pain is severe or getting worse. Do not use the EMS function if you have a pacemaker or other implanted device, are pregnant, have epilepsy, or have broken skin on the foot.
- Never push into sharp pain
- Skip exercises if the joint is hot, red or swollen
- Sit down if your balance isn't great
- Ask a podiatrist or physiotherapist for a plan that suits you
Exercises plus BunionEase
Exercises keep your feet moving; BunionEase gives your big toe structured support while you rest afterwards. Its aluminium splint and gentle AlignPulse EMS take about 15 minutes, controlled from a wireless remote.
Choose the Left or Right Single Pack, or the Both Feet Duo Pack with free tracked UK delivery, backed by a 90-day money-back guarantee.
Step by step
- 1Toe spreadSit with feet flat. Spread all your toes as wide as you can, hold for 5 seconds, relax. Repeat 10 times.
- 2Big-toe stretchGently pull your big toe away from the other toes with your fingers and hold for 20 seconds. Then gently bend it up and down. Repeat 3 times.
- 3Towel scrunchPlace a small towel on the floor and use your toes to scrunch it towards you. Repeat 10 times.
- 4Marble pick-upPick up 10 marbles one by one with your toes and drop them into a bowl.
- 5Toe circlesHold your big toe and slowly circle it 10 times each way.
- 6Ball rollRoll a tennis ball under the sole of your foot for 1 to 2 minutes.
Common questions
Can exercises get rid of bunions?
No. Exercises can help with stiffness and comfort, but a bunion is a bone change only surgery removes.
How long until exercises help?
It varies. Give a regular routine a few weeks.
Are bunion exercises safe?
For most people, yes, if done gently. Stop if anything hurts.
Should I exercise a painful bunion?
Rest a hot, swollen joint. Restart gently once it settles, or ask your GP.
Do toe yoga exercises help?
Toe control exercises like toe spreads and lifts are a popular part of foot routines.
Can I do exercises and use a corrector?
Yes. Many people exercise, then rest with a corrector like BunionEase.