How to Prevent Bunions and Hammertoes From Progressing
Wiki Article
Foot pain is more common than you might think, especially when it comes to conditions like bunions and hammertoes. While they may start out as mild annoyances, they can progress into painful, mobility-limiting problems if not addressed early. The good news? There are proactive steps you can take to slow or even stop their progression.
Whether you're starting to notice changes in your feet or you’re trying to manage a family history of foot issues, here’s how you can keep bunions and hammertoes in check.
First, What Are Bunions and Hammertoes?
Bunions are bony bumps that form on the joint at the base of your big toe. Over time, the big toe pushes against the next toe, causing the joint to stick out and often become red or sore.
Hammertoes occur when one of the smaller toes bends downward at the middle joint, resembling a hammer. It often results from an imbalance in the muscles or tendons.
Both conditions are progressive, meaning they can worsen over time—especially if left untreated.
1. Choose the Right Footwear
This is arguably the most important preventative measure.
Avoid tight or narrow shoes that squeeze your toes together.
Look for wide toe boxes that allow your toes to spread naturally.
Opt for low-heeled shoes—high heels shift your body weight forward, which increases pressure on the toes.
Try shoes with good arch support and cushioning to relieve pressure on sensitive joints.
Pro tip: If you’re not sure which shoes are best, consider visiting a shoe store with trained fit specialists or a podiatrist.
2. Use Orthotics or Shoe Inserts
Custom or over-the-counter orthotic inserts can help correct alignment issues and relieve pressure from bunions and hammertoes. They support your arch and redistribute your weight more evenly across your foot.
Look for:
Arch support
Metatarsal pads
Cushioning for high-pressure areas
3. Practice Toe and Foot Exercises
Strengthening and stretching the muscles in your feet can slow down the progression of deformities.
Some easy exercises include:
Toe stretches: Gently pull your toes back to stretch the top of the foot.
Towel scrunches: Place a towel on the floor and use your toes to scrunch it up.
Marble pick-ups: Use your toes to pick up small objects like marbles or pencils.
Doing these regularly improves flexibility and strength in your toes.
4. Monitor Your Foot Health Regularly
Keep an eye on your feet. Any of the following changes should prompt you to take action:
Redness or swelling around the joints
Increasing difficulty finding comfortable shoes
Pain that interferes with walking or standing
Taking note of changes early allows you to intervene before things get worse.
5. Maintain a Healthy Weight
Extra weight means more pressure on your feet. Maintaining a healthy body weight can ease the strain on your joints and reduce the risk of bunions and hammertoes worsening.
6. Don’t Ignore the Pain
Pain is your body’s way of saying something’s off. While bunions and hammertoes can sometimes seem like purely cosmetic concerns, pain is a clear signal that your condition might be worsening.
If you're experiencing persistent foot discomfort, see a podiatrist. They can evaluate your condition and recommend treatments—like physical therapy, splints, or even minimally invasive procedures—before surgery becomes the only option.
Final Thoughts
Bunions and hammertoes may not always be avoidable, especially if genetics play a role. But the earlier you start taking care of your feet, the better your chances of preventing progression.
By investing a little time each day into your foot health—whether that’s choosing the right shoes or doing simple exercises—you can avoid pain, stay mobile, and keep your feet happy for years to come.