To clarify a point: As I mentioned in the video, I am not disregarding the influence of narrow toe-box shoes. But simply changing shoewear is not going to fix your bunion and restore genuine pronation. It can help, but I don’t think it’s as simple as narrow shoes = bunions and minimalist shoewear = always the answer. Plenty of people have and develop bunions who don’t wear overly problematic shoes. I see it every day
No matter how many exercises you do every day, if you keep wearing narrow toe-box shoes with hard soles and arch support, you won't fix your bunions issue. Just walking on minimalist shoewear will net you better results than doing exercises for 10-30 minutes a day and then wear narrow toe-box shoes for the rest of the day. In places where people don't wear shoes or wear flip flops, most people don't develop bunions And it's not just the narrow toebox, it's also the heel cushion and hard soles: most shoes have a thick heel cushion to walk by using heel strikes (which is bad), then the hard soles stop the foot from properly bending. Couple that with how feet come in different sizes and shapes, some wide feet with toes spread out like a fan shape will be more prone to have bunions The answer to fixing bunions is to buy minimalist footwear with bendable soles and big toeboxes first and foremost, then do exercises
I am one such individual, since childhood i have developed bunion and this before i started wearing shoes and the shoes were usually wide fitted and i still have bunion
I can testify that Conor is so right. Learning to spread my toes and follow through on each step took years for me but I have actually watched my bunions decrease significantly. Yoga helped me with this, especially standing and balancing when paying attention to the feet and THEN the whole chain upwards. Conor impresses me to no end with his understanding of these mechanics.
Thank you for this video. I'm early 40s, had bunions since childhood, and they've gotten worse as I've gotten older. I was thin most of my life until my mid 30s. I also have anterior pelvic tilt. Both the bunions and the anterior pelvic tilt have gotten worse since having a sit down job and gaining some weight. Now I'm working on improving all of the above. Edit: I've also noticed lately that I tend to walk on the outsides of my feet so this video shows me what I need to work on to correct that.
For me getting rid of shoes with a narrow toe box and arch support helped alot. I know wear barefoot shoes and walk around on uneven surfaces in nature alot and at home i am barefoot the whole year so my feet have to do all kind of different motions. I also did wear toe spacers every day and trained with wedges like shown in the video until my feet adjusted to the change.
I'm also interested in re-spreading the remainder of my toes. Perhaps another video. I remember as a child (age 4) freaking out (as a 4-year-old might) about the excess snugness cramping my toes. Really, it was a new pair of shoes started re-shaping my toe spread, but I didn't know that at the time. I'm marking this to watch later. Heck, I still need to watch your video on the maxilla bone and how to untwist one's face! I've got your beginner's program and need to start it. My right hip is WAY off.
Not sure you read comments, but curious if you've dealt with issues with the toe next to the big toe being longer changing walking/running or other foot mechanics? Apparently it can cause issues for some but more curious if you've run into this. I think it's called Morton's Toe or "Greek" Toe.
I use the byebuns kit which has toe spacers, a massage ball, and an exercise program. Has helped me a ton. Building up strength and slowly transitioning to barefoot shoes
Hi Conor, Thanks for your professional and effective videos! I don't walk in heels or narrow shoes and can tell after watching your videos that I have a bunion on my left foot as a result of LEFT AIC. I wanted to ask if improving posture will cause the bunion to disappear or if there is no way back. In addition, is there a situation that as a result of the bunion exercises there can be over pronation and then the leg will collapse inward. I would appreciate it if you could add a video reagading pain on the outer side of the ankle since it seems to me that there is a connection between the ankle pain and the bunion. Thanks in advance!
You will likely need to find a local PRI specialist. Ron the founder of pri has noted that left bunion is a result of a cranially driven pattern. Sounds crazy but I had a left foot bunion and have confirmed cranial issues. Special pri glasses and splint are likely needed, so finding a local PRI specialist who works with a dentist and optometrist is necessary. I ended up going to Nebraska to the PRI prime program from Australia! Best of luck on your journey, it's worth it.
@@bolopho I would love to hear more details from you about the process, how long were you in Nebraska for treatment? Do you have a contact/email that you can adress me to? Is your problem completely resolved? Many thanks in advance!
I can't push my pinky finger of the feet in the ground! I meant pressure from that end of the feet. Other fingers are also locked. I felt that doing the same on my better side. Anything for that? Thank you so much bro! ❤
Can you wear toe spacers during this movement -do they help or hurt getting to the correct alignment and pronation? Also, what if it’s very painful bending toes back (arthritis in base of toe due to bunion) making the back leg in the movement demonstrated kind of compromised?
Flat feet is a compensatory strategy for lack of pelvis / hip / tibia internal rotation, using exercise to teach the foot pronate properly with tibia and femur internal rotation, instead of collapsing the medial arch is the key step to get out of flat feet Only do training on the gluteus muscles, trying to pull the medial foot arch back up by external rotating the hip is not a long term fix as this is not addressing the root cause Conor has videos about this, and AiM (by Gary Ward) has extensive information about what is a proper foot pronation
Thanks for sharing this amazing content. First time I found the genuine cause. Although my case is a bit different, I’m posterior pelvic tilt and high arch feet, especially on the left side. Do you Lower Foundation book address that? I always thought that this change from standard to zero drop large toebox shoes was a very good move for my feet health, but not enough to reverse / restore proper mechanic ( I lack stability exercising or playing tennis).
$22 for the wedges + $14 for shipping seems outrageous in my opinion. $36 seems like a bit of a rip off for just a single set of anatomy in motion wedges.
To clarify a point: As I mentioned in the video, I am not disregarding the influence of narrow toe-box shoes. But simply changing shoewear is not going to fix your bunion and restore genuine pronation. It can help, but I don’t think it’s as simple as narrow shoes = bunions and minimalist shoewear = always the answer. Plenty of people have and develop bunions who don’t wear overly problematic shoes. I see it every day
No matter how many exercises you do every day, if you keep wearing narrow toe-box shoes with hard soles and arch support, you won't fix your bunions issue. Just walking on minimalist shoewear will net you better results than doing exercises for 10-30 minutes a day and then wear narrow toe-box shoes for the rest of the day. In places where people don't wear shoes or wear flip flops, most people don't develop bunions
And it's not just the narrow toebox, it's also the heel cushion and hard soles: most shoes have a thick heel cushion to walk by using heel strikes (which is bad), then the hard soles stop the foot from properly bending. Couple that with how feet come in different sizes and shapes, some wide feet with toes spread out like a fan shape will be more prone to have bunions
The answer to fixing bunions is to buy minimalist footwear with bendable soles and big toeboxes first and foremost, then do exercises
@@wdgosling I work in O&P and have done work in rural south east asia where they are 90% barefoot. it was bunion city
I have a "hallux" on the other site on my little toe, what can i do about it? I feel like putting weight mostly on the outside of my feet.
I am one such individual, since childhood i have developed bunion and this before i started wearing shoes and the shoes were usually wide fitted and i still have bunion
I can testify that Conor is so right. Learning to spread my toes and follow through on each step took years for me but I have actually watched my bunions decrease significantly. Yoga helped me with this, especially standing and balancing when paying attention to the feet and THEN the whole chain upwards. Conor impresses me to no end with his understanding of these mechanics.
Didn't give alternative to wedges... Oh well gotta go find me some wedges. Great video.
Thank you for this video. I'm early 40s, had bunions since childhood, and they've gotten worse as I've gotten older. I was thin most of my life until my mid 30s. I also have anterior pelvic tilt. Both the bunions and the anterior pelvic tilt have gotten worse since having a sit down job and gaining some weight. Now I'm working on improving all of the above.
Edit: I've also noticed lately that I tend to walk on the outsides of my feet so this video shows me what I need to work on to correct that.
For me getting rid of shoes with a narrow toe box and arch support helped alot. I know wear barefoot shoes and walk around on uneven surfaces in nature alot and at home i am barefoot the whole year so my feet have to do all kind of different motions. I also did wear toe spacers every day and trained with wedges like shown in the video until my feet adjusted to the change.
I'm also interested in re-spreading the remainder of my toes. Perhaps another video. I remember as a child (age 4) freaking out (as a 4-year-old might) about the excess snugness cramping my toes. Really, it was a new pair of shoes started re-shaping my toe spread, but I didn't know that at the time.
I'm marking this to watch later. Heck, I still need to watch your video on the maxilla bone and how to untwist one's face!
I've got your beginner's program and need to start it. My right hip is WAY off.
Thank you for the great explanation of the cause of bunions. Really helpful! Amazing how the body adapts to our life habits!
What do you do if it's your pinky toe instead of your big toe?
This is what i would like to know.
You get a pair of Vibram 5 Finger Trek, and start training your feet to spread the toes. You can also get yoga toe spreaders.
Not sure you read comments, but curious if you've dealt with issues with the toe next to the big toe being longer changing walking/running or other foot mechanics? Apparently it can cause issues for some but more curious if you've run into this. I think it's called Morton's Toe or "Greek" Toe.
I use the byebuns kit which has toe spacers, a massage ball, and an exercise program. Has helped me a ton. Building up strength and slowly transitioning to barefoot shoes
Lack of pronation vs too much sounds 100% accurate in my experience.
hey conor, could you please make your next video on tight scm muscle on one side of the neck? it would be really helpful of you if you did
I was waiting for this video! amazing !
Any advice for those with bunion issues on one foot only?
Im not seeing the link in the description for the foot wedges. Can you add it in, please?
Looks professional and I would like to try. I do not have wedges...(?) What do do instead?
I loved your explanation and you ❤️❤️
Hi Conor, Thanks for your professional and effective videos! I don't walk in heels or narrow shoes and can tell after watching your videos that I have a bunion on my left foot as a result of LEFT AIC. I wanted to ask if improving posture will cause the bunion to disappear or if there is no way back. In addition, is there a situation that as a result of the bunion exercises there can be over pronation and then the leg will collapse inward. I would appreciate it if you could add a video reagading pain on the outer side of the ankle since it seems to me that there is a connection between the ankle pain and the bunion. Thanks in advance!
Same situation
You will likely need to find a local PRI specialist. Ron the founder of pri has noted that left bunion is a result of a cranially driven pattern. Sounds crazy but I had a left foot bunion and have confirmed cranial issues. Special pri glasses and splint are likely needed, so finding a local PRI specialist who works with a dentist and optometrist is necessary. I ended up going to Nebraska to the PRI prime program from Australia! Best of luck on your journey, it's worth it.
@@bolopho Thank you! I would appreciate it if I could get more details from you privately, may I have your email?
@@bolopho I would love to hear more details from you about the process, how long were you in Nebraska for treatment? Do you have a contact/email that you can adress me to? Is your problem completely resolved? Many thanks in advance!
@@bolopho Can I get your mail for more information privatelyl?
What are you suppose to feel during exercise 1? And where are you suppose to feel it? The foot? What part of the foot? The hip flexor?
Could you please do a video on Hallux Rigidus? Thank you!
Do you know what causes the tailor bunion??
Can you make a Video about Cuboid syndrome?
I have “high arches” which seems to be byproduct of not gapping mid foot (?)
What about if you have no sensation in your pinky toe
I can't push my pinky finger of the feet in the ground! I meant pressure from that end of the feet. Other fingers are also locked. I felt that doing the same on my better side. Anything for that?
Thank you so much bro! ❤
What did you study ? I wanna do the same 😊
in the first exercise, should the forefoot be the bunion foot?
Heel striking hurts being barefoot or barefoot shoes.
How to fix this?
Still being barefoot, of course
Can you wear toe spacers during this movement -do they help or hurt getting to the correct alignment and pronation? Also, what if it’s very painful bending toes back (arthritis in base of toe due to bunion) making the back leg in the movement demonstrated kind of compromised?
What kind of shoes can I wear. whatsapp do you think about barefootshoes? Thank you🙏🤗
Tight concise video.
Beautiful
What should I do about my flat feet?
Squat University has a video that might help you. Basically you have to learn to engage your feet during leg exercises
Flat feet is a compensatory strategy for lack of pelvis / hip / tibia internal rotation, using exercise to teach the foot pronate properly with tibia and femur internal rotation, instead of collapsing the medial arch is the key step to get out of flat feet
Only do training on the gluteus muscles, trying to pull the medial foot arch back up by external rotating the hip is not a long term fix as this is not addressing the root cause
Conor has videos about this, and AiM (by Gary Ward) has extensive information about what is a proper foot pronation
@@leon1987614 wow that's great to know!
Thanks for sharing this amazing content. First time I found the genuine cause.
Although my case is a bit different, I’m posterior pelvic tilt and high arch feet, especially on the left side. Do you Lower Foundation book address that?
I always thought that this change from standard to zero drop large toebox shoes was a very good move for my feet health, but not enough to reverse / restore proper mechanic ( I lack stability exercising or playing tennis).
Hey conor what do i do if my left hip is high and forward. Any specific way to fix this?
He has a video or two for that
This is definitely a left AIC pattern, google PRI left AIC
Makes so much sense! The heel strike is missing.. ✨🫶🏾
awsome, thank you :)
Having shoes made for human feet instead of having human feet made for shoes is a strong start
reasons and outcomes, potato and tomato, all related
$22 for the wedges + $14 for shipping seems outrageous in my opinion. $36 seems like a bit of a rip off for just a single set of anatomy in motion wedges.
I think toe spacers give you the referral of your toes being able to spread and change shape/position. Def agree it’s not a fix!
Couldn't you just use your hands to replicate what gravity is doing to your foot in exercise 1?
Caused by bad shoes, DUHhhhhhh… Still clueless.