Last updated 27/12/2023 by The pain clinics - Interdisciplinary Health

5 Exercises against Hallux Valgus (crooked big toe)

Do you suffer from hallux valgus? Here are 5 good exercises that can strengthen the right muscles, stretch and prevent worsening of hallux valgus. You can read more about hallux valgus in our large information guide here - to get a better understanding of this degenerative wear and tear condition that can affect the big toe. Research studies have shown that specific strength exercises, such as these, can prevent hallux valgus in combination with the use of toe spreaders (1).

Tip: At the end of the article, you can watch a video with an exercise program that can help you strengthen your feet and toes.

Hallux valgus is a toe condition in which the first metatarsal bone on the big toe has a fixed, lateral deviation - and often a clear lump or 'bone outgrowth' in the big toe joint. Hallux Valgus can lead to side effects Osteoarthrtitis, bursitis (Bursa inflammation) arthritis (synovitis) and local pain on the outside of the toe that often swells and becomes very pressure sore. This misalignment of the big toe can also provide a basis for hammer toe - which is a condition in which the second, third, fourth or fifth toe gets a rigid, curved shape.

- Strengthening of the Muscles in the Foot and Toe

In this article, we focus on strengthening muscles that can relieve and limit shock loads towards this area - this can be done, among other things, by strengthen the foot leaves og hip muscles. We also recall that a hallux valgus support can have a good effect against this disorder. Feel free to contact us via our Facebook page if you have comments, input or questions.

Also try: - 8 Exercises for Bad Knees

In combination with these exercises, we recommend that you increase your daily movement, for example in the form of an exercise bike or swimming. If you already have a proven diagnosis, we recommend that you check with your clinician (doctor, chiropractor, physiotherapist or similar) whether these exercises are suitable for you.

RELATED PRODUCT / SELF-HELP: - Hallux Valgus Support

Plagued with hallux valgus (crooked big toe) and / or bone growth (bunion) on the big toe? Then this smart support here can be part of the solution to your problem.

1. Spread of toes

This is the most important of the exercises against hallux valgus - it has proven clinical effect when it comes to changing the angle of the big toe / hallux valgus. A study published in 2015 (Kim et al) showed that this exercise (in combination with toe spreader), within 8 weeks, could change the angle of the big toe and thus prevent further negative development / deterioration of the condition. We recommend that you do the exercises twice a day with 2 sets x 3 seconds.

1. Rest your heels against the floor. Bend your toes and tie your forefoot together.
2. Lift your foot up and spread your toes as far as they will go. Hold the outer position for about 10 seconds.

2. Stretching the Achilles tendon and leg muscles

According to studies, a tight Achilles tendon can be a contributing cause of flat arches - which in turn can lead to increased error load against the big toe due to less cushioning in the foot and harder steps against the ground. It is therefore recommended that you stretch the back of the calf and Achilles daily - where you hold the stretch for 30-60 seconds and repeat over 3 sets.

3. "Monster walk" with elastic

An excellent exercise for improved function in the knees, hips and pelvis - as we have mentioned earlier, these are structures that can act directly as shock absorbers on the legs, ankles and feet. For this exercise we recommend a Perform Better training tram (rose or green - use the code hurt2016 for a 10% discount).

Find a training band (usually customized for this type of exercise - you can buy one here  for example) that can be tied around both ankles as in a large circle. Then stand with your feet shoulder-width apart so that there is good resistance from the strap to your ankles. Then you should walk, while working to keep your legs shoulder-width apart, a bit like Frankenstein or a mummy - hence the name. The exercise is performed in 30-60 seconds over 2-3 sets.

4. Toe lift / toe lift

Toe lifting is an exercise that is incredibly important for those who enjoy running or jogging - one of the most important exercises when it comes to prevention of osteoporosis / irritation - or you who like to walk on your legs without a bother. So it's really one of the best exercises you can do if you want to prevent foot, ankle, leg and knee problems. Start with it already today.

Position A: Start with your feet in a neutral position.

Position B: Lift up your toes slowly - while pushing down toward the toe ball.

- Perform 10 repetitions over 3 sets, ie 3 x 10.

5. Dorsiflexion of the ankle with resistance band

This is an exercise where you strengthen the foot and ankle. Dorsiflexion is a word for backward bending. To perform this exercise, you will need a resistance band or elastic band that you can attach to a solid attachment point. Sit on the floor and stretch your leg. Bend the leg backwards towards the leg and hold the position for 10 seconds. Repeat the exercise over 3 sets of 10 repetitions on both sides. Adapt according to ability.

Position A: Home Position.

Position B: Lift your foot back and towards you.

Summary:

5 exercises for hallux valgus that can prevent and prevent congestion against the big toe. Exercise can reduce hallux valgus by strengthening relevant muscles and structures. Scroll below to see a training video with six great exercises that can help you get better circulation in your feet and strengthen the soles of your feet.

VIDEO: 6 Exercises against Plantar Fascitis (Plantar Fasciosis)

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Also read: Sore in the Foot?

Also read: 6 Exercises against Plantar Fascitt

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Images: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.

Sources: 1. Kim et al (2015) Effect of toe-spread-out exercise on hallux valgus angle and cross-sectional area of ​​abductor hallucis muscle in subjects with hallux valgus. J Phys Ther Sci. 2015 Apr; 27 (4): 1019–1022.