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Running with bunions: technique, shoes, etc?

4 min read

Asked by: Kristen Exilhomme

How do I run with bunions?

How Can Runners with Bunions Relieve the Pain?

  1. Choose a shoe with a wide toe box. Shoes with a wider toe box give your toes room to spread and create more space for your bunion protrusion to reduce rubbing. …
  2. Use protective padding, taping or orthotics. …
  3. Avoid going barefoot. …
  4. Medication. …
  5. Opt for corrective surgery.


Is it OK to run with bunions?

Bunions can be exacerbated by your running even if they don’t seem to be causing you much trouble. Running with bunions can cause toe pain, foot pain, swelling, restricted movement, and worse. Complications due to untreated bunions include bursitis, hammertoe, and pain in the ball of your foot known as metatarsalgia.

How do you lace running shoes for bunions?

And you want to skip the hole that's just adjacent to the bunion. And any that are below it and you want to lace only above it that's going to open the toe box and take pressure off of that area.

Can barefoot running help bunions?

Wearing open toe shoes, or going barefoot, can prevent bunions from becoming worse by reducing the pressure on the toes which could result in them becoming more inflamed over time. But keep in mind that walking barefoot will bring out any shortcomings in your biomechanics in the way you stand and walk.

How can I shrink my bunions naturally?

What can I do to shrink a bunion?

  1. Wear wide shoes with a low heel and soft sole. In most cases, bunion pain is relieved by wearing wider shoes with adequate toe room and using other simple treatments to reduce pressure on the big toe.
  2. Try bunion pads. …
  3. Hold an ice pack. …
  4. Take paracetamol or ibuprofen. …
  5. Try to lose weight.


Does walking barefoot help bunions?

Going barefoot is ideal in the beginning stages of bunions. When barefoot, the joints of the toes will get stronger, an important part of good foot health.

Will running make my bunions worse?

A: Running can definitely aggravate a bunion. Repetitive stress to the forefront and toe area – unavoidable while running – can make a bunion feel worse. So can the constant friction of the bunion against the side of your shoe.

What exercises fix bunions?

Exercises for bunion relief and prevention

  • Toe points and curls. This works on your toe joints by flexing the muscles under your feet. …
  • Toe spread-outs. While sitting, place your foot on the floor. …
  • Toe circles. …
  • Assisted toe abduction with exercise band. …
  • Ball roll. …
  • Towel grip and pull. …
  • Marble pickup. …
  • Figure eight rotation.

Can you realign bunion without surgery?

Bunions can’t be reversed, and unfortunately, they don’t go away on their own. Once you have a bunion, it will likely continue to grow over time. Luckily, many people don’t need to have surgery to treat their bunions. It’s possible to find pain relief through home remedies, orthotics and other treatments.

Are Birkenstocks good for bunions?

Birkenstocks are an ideal slip-on shoe for warm weather, running errands, or just relaxing at home. Fortunately, they’re also a safe and comfortable option for those with bunions.

Do five finger shoes help with bunions?

Some brands, such as Asics, are kind enough to lend a line of shoes to bunion sufferers. Bunion windows and wide toe boxes do help, but maybe it’s best to just throw out the traditional shoe and let those toes run free. The popular flavor of BFR shoes these days seems to be the Vibram Fivefingers (VFF), shown below.

What caused bunions?

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Does exercise make bunions worse?

The tip leans in toward the small toes, forcing the joint outward, which causes the characteristic bump on the side of the foot. Working out and doing certain exercises could add extra pressure on your feet and cause pain in your toe joint. With bunions, the best way to protect your feet is with really good footwear.

Do bunions affect athletic performance?

Since bunion surgery can often affect a foot’s range of motion in the long term (or even permanently), athletes suffering from bunions tend to delay the surgical option for as long as possible, until the bunion becomes painful enough to affect their performance.

Why do bunions hurt when running?

The bunion can be painful as it can chafe, rub, or be squeezed by the standard toe box of your running shoes because the migration of the MTP joint makes the ball of your foot abnormally wide.

What exercises fix bunions?

Exercises for bunion relief and prevention

  • Toe points and curls. This works on your toe joints by flexing the muscles under your feet. …
  • Toe spread-outs. While sitting, place your foot on the floor. …
  • Toe circles. …
  • Assisted toe abduction with exercise band. …
  • Ball roll. …
  • Towel grip and pull. …
  • Marble pickup. …
  • Figure eight rotation.

When is it too late for bunion surgery?

If you wait until it is painful, usually the cartilage is absent and your joint is damaged, bone-on-bone, and it is too late to prevent surgery.

Can you straighten a bunion without surgery?

Alternatives to surgery also include the use of orthotics, injections of cortisone or oral anti-inflammatory medication as well as wearing shoes that accommodate the bunion deformity. In addition, using a bunion lasted shoe can allow an individual with a wide forefoot and a narrow rear foot to find comfort.