Office Location: 1817 S Main Street, Suite 10 SLC, UT 84115 | Phone 801 . 859 . 4142
Align Integration & Movement
  • Home
  • Work with Me
    • Request an Appointment
    • Rates & Insurance
    • Orthopedic & Pelvic Health Physical Therapy
    • Visceral Manipulation
    • Biofield Tuning®
    • Restore Room: Enhance your healing with Whole Body Vibration & The Vitalizer Chi Machine
    • NeuroKinetic Therapy™
    • Nutritious Movement™
    • Workshops
    • Testimonials
    • Resources
  • Blog
  • About Me
    • About Me
    • My Philosophy
  • Store
  • Podcast

Foot Pain Relief: Help for Bunions and Neuromas

12/17/2013

14 Comments

 
Foot pain relief
Results from a systematic literature review suggest that women experience foot pain more than men, and that the most common site of pain are the toes and the forefoot, AND that two-thirds of the population studied described moderate disability for daily living.   You can't walk very far if you feel like you have a pebble in your shoe, or every time you take a step you feel burning pain or tingling at the base of your toes.
A bunion occurs from pressure at the side of the big toe (hallux).  This pressure shifts the big toe toward the others and the joint can become swollen, sore and enlarged.
A neuroma occurs at the bottom of the foot typically under the 3rd and 4th toes.  The pressure at the forefoot irritates the plantar nerve and the tissue around the nerve can become dense and hard.  Because the nerve is irritated, people may experience burning, tingling, or numbness between the toes and foot.

What contributes to bunions and neuromas?

Footwear

Typical women's shoes with a narrow toe box
Footwear:  The pic above shows a few shoe styles.  Each of these shoes have a very narrow toe box (typical of a women's shoe) which crunches all of the toes together. Most shoes have at least an inch heel, and high heels have a good 3 inches.  The height of the heel pitches the weight forward onto the forefoot, creating excessive load which can lead to nerve irritation, inflammation and tissue changes.
Forefoot Loading:  The pic on the right demonstrates 2 different ways to stand.  It is very common to see the pelvis thrust forward as in the 1st pic.  Notice that weight is shifted onto the forefoot.  The 2nd pic demonstrates neutral stand with the weight distributed toward the heel.

Forefoot loading

Standing alignment: loading the forefoot creates excessive pressure, nerve irritation and inflammation
Forefoot loading creates excessive pressures that lead to nerve irritation, inflammation and tissue changes.

Simple Steps to Eliminate Foot Pain

Shoes with a narrow toe squish toes
1.  Take a piece of blank paper.  Stand barefoot on the paper and outline your foot with a pen.  Take this paper to your closet and compare the width of your shoes to the outline.  Don't wear the shoes where you can't fit your toes in the toe box, and the outline extends beyond the shoe.  Notice that the shoe sits inside of the outline in some places; don't wear these shoes!  Find shoes that do not have a heel.  If you are used to wearing a higher heel you will need to gradually transition to lower heels so your tissues have time to adapt (give yourself 4-6 wks before you transition for each .5 to 1 inch).
2.   Learn how to stand in alignment.  See pic above. Or read this blog.
3.   Wear toe spacers.  Yes, you should be able to see space between your toes!  There are many products on the market. These are my favorite: Correct Toes.  Cool thing about these is that you can wear them in your shoes!  Very comfortable (but you have to have a wide enough toe box in your shoe). If you have a bunion you may want to test to see if this will be comfortable for you before purchase: take your big toe and pull it away from your other toes as far as you can, and then lift it up.  If there is discomfort in the joint then your toe is probably compressed, and it would be good for you to see me, or your local PT (or chiro, osteo, etc) to work with you.

Exercise your feet

reduce foot pain with toe stretching
Interlace your fingers between your toes. Try to get your fingers all the way to the bottom. You can stretch your toes by pulling them down and back, or just hold your foot 1-2 minutes each side.
toe stretch to decrease foot pain
Manually separate your toes and hold in a stretch for a few seconds. Do this on all toes and both sides.
Mobilize toes to decrease foot pain
Stretch the big toe down and the second to up. Then stretch the second toe down and the third to up. Continue for all toes.
Stretch the big toe to improve gait
Reverse directions. Pull big toe back and second toe down. Complete all toes.
Decompress the toe joints to improve foot health
Hold onto the forefoot and pull each toe, then give a little twist to the left and to the right.
Reduce bunions with this stretch
Bunion reducer: Sit or stand, place a small rubber ball between your big toe knuckles. Bring your heels together and place a rubber band (use the band that goes around broccoli or asparagus) around the middle of your big toes. Hold for 2-3 minutes. Now actively move your toes! Take the band off and stand hip width apart. Lift and spread your as far as you can and return. Repeat 10-20 times.
Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.
14 Comments
Erin
1/24/2014 10:06:34 am

I love seeing both REvand melt incorporated! When you shift weight to the back of the foot and align ankle/knee/hip, what marker on the hip do you use? Even putting my weight completely to my heel, I'm wondering if it still isn't far enough back, pelvis-wise...

Reply
Susan
8/11/2014 07:19:29 am

Erin,

I apologize for the lapse in time.... I did not get the notification of your question back January. The marker for the hip is the greater trochanter (which typically will line up with the seam of a pant).

Hope that helps! Susan

Reply
Angie Lawrence
8/11/2014 01:21:21 am

What size is the rubber ball? 1 inch? 2 inch? What brand is it. I would like to get several. Thanks

Reply
Susan
8/11/2014 07:25:23 am

Hi Angie,

I believe that the ball is a 1 inch rubber ball. I used the ball and rubber band from the Melt Method kit. Here is the link to find the kit:
https://www.meltmethod.com/store

Or you can just get rubber balls at a dollar store and use the rubber band that secures around broccoli or asparagus.

Thank you for your comment. Susan

Reply
Rick
3/17/2015 03:02:13 pm

Great info Susan. Can you provide any insight on the purpose of the stretching of the toes? What exactly is being stretched? Thank you.

Reply
Susan
3/18/2015 07:32:12 am

Hi Rick,
When you stretch the toes you are stretching the many muscles within the foot. Wearing shoes can shorten and tighten muscles within the foot. Stretching helps to improve tissue hydration and extensibility of the muscles.

Thanks for your question, Susan

Reply
Vivian
3/18/2017 05:00:23 pm

In the last exercise on this page, where you say "repeat 10-20 times" does that refer to everything, including using the band and ball, or does it refer to just "lift and spread your toes...etc."
Thank you for the wonderful guidance on this page!

Reply
Susan
3/18/2017 07:08:33 pm

Hi Vivian,
Just for the lift and spread of the toes :)

Susan

Reply
Mandy
4/29/2017 02:13:39 pm

Having been advised to have surgery on my right bunion I came across this article in researching how I might help myself before I make a decision about whether surgery is the wisest choice. It is v helpful. Thank you. Is it possible to receive it by email so I can find easily in future?

Reply
Anja
11/26/2017 11:12:25 pm

About two months ago I had severe pain in my lower left back. When it disappeared, my left foot was almost like it was paralyzed. I couldn’t walk straight and was hobbling. I went to see a doctor who told me I had arthritis but then only prescribed me pain killers and some pills to relax. My foot problem did not go away. I don’t have foot pain. What I have is no real use of my foot anymore. It now feels like it’s asleep all the time. My foot and lower left leg are often cold, there’s hardly any feeling, and the area between the big toe and the second toe feels like I am wearing sandals or there’s something between my toes like a blanket or towel. I’ve been getting massages hoping it’ll get better but so far nothing. Do you have any idea or suggestions what it is, what the cause is and how to fix it? Thank you!

Reply
Taylor Hicken link
5/2/2021 09:26:56 pm

I appreciated it when you shared that a bunion will occur when there is the pressure at the side of the big toe. My friend just mentioned the other day that she is dealing with foot pain for almost a month now due to bunion and it has restricted her movement. I will suggest to her looking for a reliable place where she can get surgery done.

Reply
Lisa Mason
6/9/2021 03:24:18 pm

How long when you use the band does it take for it to work

Reply
Thomas Clarence link
8/4/2021 12:50:50 pm

Wow, it was really interesting when you explained that a bunion causes the affected big toe to turn towards the others. If you notice that there is a bunion on one of your feet, it seems like you would want to find a podiatrist as soon as possible. I would think that it would be easier to treat a bunion when it is in the earlier stages of development.

Reply
Braden Bills link
11/16/2021 06:52:35 am

I want to make sure that I take good care of my feet. It makes sense that I would want to get the proper bunion treatments! I'll be sure to work with a professional to ensure that I handle things properly.

Reply



Leave a Reply.

    Author

    Susan McLaughlin,
    Physical Therapist

    Picture
    Picture
    Picture
    Picture
    Picture

    FEEL GOOD SERIES:
    Movement videos for download

    Picture

    Products I love:

    Picture
    Picture
    Picture

    Props for home:

    Disclosure: I only recommend programs and products that I would use myself.  If you use these links to purchase something, I may earn a small commission at no additional cost to you.  Thank you.  

    Categories

    All
    Alignment
    Back Pain
    Breathing
    Chronic Pain
    Core Stabilization
    Fascial Health
    Foot Health
    Healing The Nervous System
    Hip Pain
    Knee Pain
    Lower Extremity
    Neck And Upper Extremity
    Pelvic Health
    Postpartum Healing
    Pregnancy
    Psoas Release
    Self Care
    Shoulder Girdle
    Shoulder Pain
    Si Joint Pain
    Spine
    Thoracic Mobility
    Transversus Abdominis
    Treatment For Si Dysfunction
    Walking
    Wrist

    RSS Feed

    Archives

    November 2022
    May 2022
    November 2021
    April 2021
    December 2020
    September 2020
    July 2020
    June 2020
    May 2020
    April 2020
    February 2020
    October 2019
    September 2019
    August 2019
    July 2019
    March 2019
    January 2019
    December 2018
    November 2018
    September 2018
    August 2018
    June 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    August 2017
    July 2017
    May 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    August 2014
    June 2014
    May 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    August 2013
    July 2013
    June 2013
    May 2013
    March 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012

Office:  1817 S Main Street, Suite 10 | SLC, UT 84115
Located in the Forrester Office Complex


ALIGN integration | movement, PLLC.  All rights reserved.
@2012-2023
​Medical Disclaimer        Privacy Policy & Terms of Use
Good Faith Estimate
​

Contact:  Susan McLaughlin, PT 801.859.4142
susan@alignforhealth.com