Hallux valgus exercises: Tips for relieving discomfort

How to relieve your discomfort with hallux valgus exercises

Hallux valgus exercises are a good way to strengthen the muscles in the foot and thus alleviate the symptoms of hallux valgus. The misalignment of the foot causes the metatarsal bone to move outwards towards the other foot, which can cause pain and pressure points. Exercises for hallux valgus strengthen the muscles and tendons in these areas so that the tension is relieved and the pain subsides. In this guide, we show you which exercises activate the relevant muscles.

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

Effective hallux valgus exercises involve stretching the muscles in the foot and leg. Simple movements of the big toe are a good basis.

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.

4. gripping with the foot

A fun alternative to the previous hallux valgus exercises is gripping and manipulating objects with the foot and toes: For example, you can start by picking up objects such as marbles or towels with your big toe. You can even try writing your name on a piece of paper with a pen. You can then crumple up this paper with your toes.

 

 

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.

 

 

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.

 

Roll toes

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.

 

How can I alleviate hallux valgus symptoms beyond exercises?

Classic treatment methods are splints or other aids that support the big toe and correct the incorrect posture. At Hallufix, for example, you will find hallux valgus spl ints or hallux valgus sandals that relieve tension in the foot by providing mechanical relief. Toe spreaders or hallux valgus loops are lighter and more discreet.

 

If the deformity is particularly severe and causes a lot of pain, it makes sense to consider surgery. This involves bringing the affected joint back into the correct position or removing it altogether. It is particularly important to strengthen the muscles with hallux valgus exercises after such operations.

 

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.