This video covers bunion rehab and shows how to stretch and mobilize your big toe, which can help reduce pain and improve your overall function with daily activities.

A bunion describes a condition where the big toe shifts toward the smaller toes, which can cause pain, reduce mobility and difficulty with daily activities. Mobilization and stretching techniques directed at improving mobility of the big toe (1st MTP) and ankle joint can help to reduce pain and improve function. Additionally, modification of an individual’s shoes including choosing shoes with a wider toe box to reduce force on the toe can also be helpful. Operative treatment involves surgical realignment of the big toe and is demonstrated in the before and after pictures on the thumbnail Image.

Give the exercises in this video a try if you are suffering from this issue. Please remember my posts are intended to be educational and not medical advice. If you have pain or are experiencing functional limitations, please see your local physical therapist.

1. Passive Range of Motion Mobilization: Stabilize the foot and then use the other hand to pull the toe to a straight or neutral position. Then, stretch the toe up and down through plantarflexion and dorsiflexion to improve joint mobility.

2. Dorsiflexion Stretch: Use a rolled towel or other accessory like this cool unit (Fasciitis Figher, https://amzn.to/3ICCPqd) to position the big toe in dorsiflexion. Take the stretch to a tolerable intensity that can be maintained for several minutes. Joint tissue takes longer than muscle tissue to respond to stretch, so these longer hold times are important when looking to impart more permanent changes range of motion.

3. Motor Control - With your foot flat on the floor, focus on extending and abducting your toe out to the side. By training the abductor muscle in this way, a person can learn to consciously maintain neutral toe alignment and may be able to slow worsening of their bunion.

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