How to relieve your discomfort with hallux valgus exercises
How to relieve your discomfort with hallux valgus exercises
Foot deformities are widespread and can have a wide variety of causes. The most common foot malposition is hallux valgus, in which the metatarsal bone shifts outward toward the other foot. The symptoms range from mild pain to severe impairment in everyday life. Various options are available for treatment, from exercises and aids to surgery. Here are the most important tips and tricks on how to counteract your hallux valgus, relieve pain or prevent it.
How hallux valgus exercises can help
Various gymnastic exercises and also walking barefoot are two activities that can help slow down the progression of hallux valgus at an early stage. By exercising and strengthening the muscles, the arch of the foot is strengthened in a holistic way. The shape of a foot depends not only on the bony skeleton - even at a young age, well-trained foot muscles are necessary to ensure stability and also the shape of the arch.
Hallux valgus exercises you should know
Hallux valgus can cause pain and impairment. However, there are some exercises that can help relieve the symptoms.
1. toe spread
One of the most effective exercises is toe spreading. This involves stretching the toes outward as far as possible. This helps to loosen the muscles and tendons around the big toe.
2. stretch Achilles tendon
Another useful exercise is stretching the Achilles tendon. To do this, place the foot on a higher object and pull the heel down until a slight pull is felt in the lower leg. This stretch helps to release tension in the Achilles tendon and thus reduce the load on the big toe.
3. strengthen leg muscles by squats
The squat is an excellent exercise. Stand up straight and bend your knees as far as you can. If possible, bend forward until your knees touch the floor. Hold this position for a few seconds and then return to the starting position. Repeat this movement 20-30 times.
See also the hallux valgus exercises from Liebscher & Bracht
Which sport promotes health with hallux valgus?
Cycling can provide relief for hallux valgus, as it strengthens the muscles in the legs and thus corrects the deformity. However, care should be taken that the saddle is not set too high, otherwise this can lead to further pain.
Can you do yoga with hallux valgus?
Yes! Yoga can also help you with hallux valgus. Through certain stretching exercises and yoga postures, the toe is brought back into its natural position. Yoga also strengthens the foot muscles, which also helps treat hallux valgus. It is best to find an experienced yoga instructor who can show you the right exercises.
Can hallux valgus be trained away?
With hallux valgus, a definitive cure is not possible. The disease is chronic and usually progresses slowly. Nevertheless, it is possible to reduce the load on the affected area through targeted exercises and the right choice of shoes, thus alleviating the symptoms.
Useful hallux valgus aids for your everyday life
If you suffer from hallux valgus, insoles and orthotics can help relieve the symptoms. Toe spreaders or pads ensure that the big toe no longer presses on the neighboring toes. Bunion rollers and splints also reduce pressure on the big toe. In addition, there are special hallux valgus shoes with flat heels and enough space in the forefoot area for sufficient freedom of movement.
What hallux valgus therapies are available before surgery?
To alleviate discomfort, there are a number of treatment options including surgical procedures.
Conservative hallux valgus treatment
Conservative treatment of hallux valgus consists of various aids such as shoe inserts, orthopedic shoes and exercises. In some cases, an orthotic shoe with a special device to support the big toe is also recommended. Surgical treatment of hallux valgus usually involves correction of the deformity by dislocation or removal of the affected joint. In some cases, a combination of surgical and conservative treatment methods is also recommended.
Aids against hallux valgus
To treat hallux valgus without surgery, the first step is to reduce the pressure on the affected toe. This can be achieved by wearing shoes with wide shanks, wide heels and soft soles. Orthopedic insoles can also help reduce pressure on the toe.
Another way to treat hallux valgus without surgery is physiotherapy. Here, hallux valgus exercises can be performed to strengthen the muscles around the affected toe to correct the deformity. Massages will also help you to relax the muscles and thus improve the deformity of the toe.
In more severe cases, it may be necessary to apply a plaster cast to keep the toe in a healthy position. However, this bandage must be changed regularly to prevent inflammation from forming.
When is surgery necessary for hallux valgus?
In cases of severe deformity, where all other treatment methods have failed, only hallux valgus surgery will help. Before that, there are a number of measures you can use to alleviate the effects of hallux valgus. These include shoe adjustments, orthopedic insoles, and physical therapy.
Hallux valgus exercises that can help recovery after surgery
Mobilization of the toes
After a hallux valgus operation, it is important to mobilize the affected toe again. For this purpose, there are special hallux valgus exercises that are recommended by a physiotherapist or orthopedist. Above all, the correct execution is important. The specialists will support you in this. The mobility of the toe is very important, otherwise it can quickly become stiff and again lead to health problems.
The first hallux valgus exercises should be performed soon after the surgical procedure. At first, it is recommended to gently move the toe up and down 10-15 times a day. Once the movement becomes easier, do the exercise more frequently to strengthen the muscles. Over time, you should train your foot holistically and add more hallux valgus exercises to your training schedule.
Another exercise is to roll the toes up and down. To do this, place a rubber ball or a pillow on the floor and roll it back and forth with the tips of your toes. This exercise should be done 3-4 times a day and helps to improve the mobility of the toes.
Stretching exercises for Achilles tendon and leg muscles
In addition to the hallux valgus exercises, you should also perform stretching exercises for the Achilles tendon and the leg muscles. To do this, stand with your foot on a step or heel and stretch your leg backwards until you feel a stretch in your Achilles tendon. This stretch should be held for 30 seconds and performed 3-4 times a day. Strengthening the muscles of the foot and leg will also lead to a successful recovery.
Hallufix - your specialist when it comes to hallux valgus aids
If you suffer from hallux valgus, Hallufix aids can make a valuable contribution to making your everyday life easier. Our aids for foot malpositions are made of high-quality and skin-friendly materials. In particular, our patented hallux valgus splint is made in Germany and supports you in correcting your hallux valgus and relieving pain. You can get our hallufix splint on prescription if needed - talk to your family doctor or orthopedist.
Another aid from the company Hallufix is the Hallufix- Taping Loop. This clever loop is easy to use and is simply attached around the big toe. Thus, your toe is brought back into the correct position and helps you counteract the malposition as well as relieve your pain.