Bunion Rehab Exercise - Strengthening the Feet - Ask Dr. Abelson
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- เผยแพร่เมื่อ 14 ต.ค. 2024
- We have found this bunion rehab exercise to be very effective in addressing Bunions. This is just one exercise we would prescribe to patients with bunions. Check out our Strengthening Playlist • Golf Fitness - Strengt...
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Want to learn more about foot injuries/pain. Read Dr. Abelson's articles on “Bunions”, “The Plantar Fascia - Achilles Tendon Connection”, “Plantar Fasciitis Exercises”, “The Plantar Fascia - What Does it Do?, and “Toes Are Important - Especially Your Big Toe”. www.kinetichea...
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Medical Disclaimer: Nothing in this video, or related to this channel, should be construed as personal advice or diagnosis, and must not be used in this manner. You should and must consult a health care professional before adopting any of the suggestions in this video or before drawing inferences from it. Any decision regarding treatment and medication for your condition should be made with the advice and consultation of a qualified health care professional. If you have, or suspect you have, a health-care problem immediately contact a qualified health care professional for treatment.
Wow! Thanks for this! I have had bunions for decades and this is a great help! I also train athletes who suffer from pronation and this will help them.
Aren't you simply engaging the tfl s and glut max. Moreover, the bunion is caused by the metatarsal being out of alignment. So how do you get that back in?
Hi Micaela: Check out a blog I wrote on bunions, it should give a more definitive idea of my perspectives. Also a more recent video on bunions. Cheers www.kinetichealth.ca/post/2013/11/20/treating-bunions
th-cam.com/video/6FixJa8ZzhM/w-d-xo.html
Thank you I learned something new. Would this also work for pain due to inflammatory nerve damage in diabetic patients.
Hi Mariam: "Aerobic exercises, such as running or swimming, strength training exercises, functional training, and tai chi have all been shown to improve symptoms, whether by decreasing pain and neuropathic symptoms or by increasing function and nerve conduction." I often recommend Tai Chi to my diabetic patients. Check out my Tai Chi playlist. Cheers th-cam.com/play/PLgOYZJk3rv6UFewDr5_Co-T26iyYVJcL5.html
Very much helpful 👍
Thank you so much 🙏.
Happy to help
How does this strengthen the muscles that keep the toe out to the side? It just looks like a stretch/mobilisation to me. The force is being applied in completely the wrong direction for any "strengthening" to occur. I'm not saying it's a bad thing to do, just that your logic is incorrect. Please let me know if I'm wrong.
@1u8taheb6, thanks for your query. The theraband exercise you are referring to is designed to strengthen the muscles around the big toe. As you rotate your feet outward against the band, you're engaging the abductor hallucis, which pulls the big toe away from the body's midline. Simultaneously, the adductor hallucis acts as an antagonist, controlling the toe's return to neutral. This dual movement helps strengthen both sides of the joint, promoting balance and alignment. The exercise’s objective is to both increase stability and mobility. That being said this exercise needs to be combined with a series of other exercises. For a deeper dive into this subject, our resources can be found here: bit.ly/3voAw7N . There is also an article I wrote on Bunions. Cheers!
Would the first exercise strengthen the arch for flat feet too?
You will have do a more comprehensive exercise program for the arches of your feet.
Do you have any exercises for tailor bunions?
Wawooo it's great.
Thank you for posting this! I will try it! About 10 years ago, I went to a foot doctor who was something like a chiropractor and he massaged my feet to where my bunions are worse. I really believe he massaged them out of joint. Will this help? I hope so.
HI Julie: It is often the combination of therapy, exercise, and other factors combined that make the difference in treating bunions. Her is a blog that I wrote on Bunions. Cheers www.kinetichealth.ca/post/2013/11/20/treating-bunions
@@kinetichealthonline Thank you! :D
Oh, by the way.. I am tall so I never wear high heals.. always flats with an ok arch.
My toe not moving it stiff what can I do
Take a look at this exercise to see if it is appropriate for you. If you are having major problems you should see a local practitioner. Cheers studio.th-cam.com/users/videorS7tZQTFEV0/edit
Very good
how often?
Usually we prescribe 10 to 15 repetitions, working up to 3 to 5 sets every other day. Cheers
,,,
What kind of band was this please
We are using a Theraband. The brand does not matter, just the amount of tension that is appropriate for the individual. Start with minor tension then slowly work up.
Brian Abelson thank you
WHAT'S A THERA BAND AND WHERE DO WE GET IT, CAN U HELP ME PLEASE
Hi Grace: Therabands are available on amazon, and in many sports stores.
Very nice 👌👌
Will this correct a bunion?
Hi Brian: It will help but you will need to do more than this. Check out a more recent video we produced called "Best Bunion Exercises and Nonsurgical Treatment" Cheers! th-cam.com/video/6FixJa8ZzhM/w-d-xo.html
I wish it can go....I can't wear slippers
We gotta pay the price of doing the excercises. Man up and do it
What if the bunion are on the opposite side? Baby toe side!
Exercise and physical therapy can often help alleviate some of the discomfort and prevent further progression of a bunionette. I cannot comment on specific case without performing a physical examination. That being said here are some of the common exercises that we prescribe to our patients:
• Toe Spreads: While sitting, spread your toes as wide as possible. Hold for a few seconds, then release. Repeat this 10 times.
• Towel Curls: Place a small towel on the floor. Using only your toes, try to scrunch the towel towards you, then push it away.
• Toe Flexing and Pointing: While sitting or lying down, flex your toes back towards your shin, then point them away from your shin. Repeat this 10 times.
• Marble or pebble pickup: Scatter some marbles or small pebbles on the floor. Pick them up using only your toes and put them in a container.
• Walking on Sand: If possible, walking barefoot on sand can be a great way to strengthen your foot muscles. The uneven surface of the sand makes your foot muscles work harder.
• Foot Circles: Lift your foot off the ground and make circles in the air with your toes. Do this 10 times in each direction.
Bottomline: Always consult with a healthcare provider or a physical therapist before starting any new exercise program, especially if you have an existing condition such as a bunionette. They can provide guidance on the appropriate exercises for your specific condition and ensure that you're doing them correctly to prevent further injury.