Bunions Affect 1 in 3 Adults; Physical Therapist Recommends 3 Foot-Control Exercises

Bunions, the painful bony deformities that develop at the base of the big toe, affect one in three adults, according to an article published by The Epoch Times on Sept. 17, 2026. Also known as hallux valgus, the condition develops when the big toe gradually angles toward the smaller toes, making the joint at its base more prominent, the article stated.

Duke Pan, a physical therapist, told The Epoch Times that three at-home exercises may improve big-toe alignment and foot control, particularly while the joint remains flexible. The article states that exercise may help improve stability and redistribute pressure, but cannot reliably reverse an established bony deformity, especially in advanced cases.

According to the same report, early intervention and targeted exercise may help address movement patterns that place excessive stress on the big-toe joint. The article notes that strengthening the small muscles of the foot may relieve symptoms and support rehabilitation after surgery.

What Bunions Are and Why They Develop

A bunion develops when the big toe gradually angles toward the smaller toes, making the joint at its base more prominent, according to TET article. The area may become red, swollen, or painful -- particularly when it rubs against shoes -- and the discomfort can eventually alter the way a person walks, the article stated. The Columbia Presbyterian osteoarthritis handbook describes the hallux valgus deformity as characterized by a prominent medial metatarsal head and abnormal lateral angulation of the proximal phalanges [1].

The causes of bunions are described in the article as a combination of inherited foot structure and external stresses rather than a single factor. Structural characteristics -- such as joint shape, ligament laxity, or the way the foot bears weight -- can make the big toe more likely to drift out of alignment, according to the report. People with a family history may therefore develop bunions earlier or with less external stress, the article states. The American Diabetes Association's publication "1001 Tips for Living Well with Diabetes" similarly notes that uneven weight distribution during walking and stresses in the joints are believed to cause bunions and that they tend to run in families [2].

High heels, particularly those with narrow or pointed toe boxes, shift more body weight toward the front of the foot and crowd the toes together, according to the article. They may not be the sole cause of a bunion, but frequent use can aggravate an underlying structural tendency and worsen pain, redness, and friction, the report stated. An article published by NaturalNews.com on Dec. 8, 2012, noted that the problems with high heels begin even before getting to the raised heel, as it is overwhelmingly common for them to have very narrow toe boxes [3]. Flat feet or collapsed arches can also change how pressure travels through the foot, placing additional stress on the joint at the base of the big toe, according to The Epoch Times. According to a book titled "Supporting Yoga Students with Common Injuries and Conditions," flatfoot is commonly defined as loss of the medial longitudinal arch with hindfoot valgus, and the prevalence of flatfoot in the adult population is reported to be approximately 5% to 14% [4].

Why Some People Are More Vulnerable

Dancers and people who frequently wear high heels share one common trait: uneven pressure distribution across the foot, Pan told TET. In a normal walking pattern, force lands on the heel, travels along the outer edge of the foot, and then shifts inward to the big toe for the final push-off, according to the article. When foot structure is compromised -- high heels compress the forefoot and dance movements fail to spread pressure evenly across the ball of the foot -- the highly mobile big toe ends up taking far more load than it should, Pan said. An article published by NaturalNews.com on Oct. 21, 2018, stated that many foot-related problems, such as bunions, are caused by faulty mechanics in the foot, where too much pressure and stress are frequently placed on the wrong parts of the feet while walking [5].

Early signs may include swelling or enlargement at the base of the big toe, the toe beginning to angle inward, or recurring redness and friction when wearing shoes, according to The Epoch Times. People who notice these changes -- especially those with a family history -- may benefit from an evaluation by a physical therapist, podiatrist, or other qualified professional, the article states. Pan said that if these signs appear, it is best to begin targeted exercise training as soon as possible.

According to a book titled "The Foot Strength Plan" by Colin Dombroski, point your feet straight ahead, ensuring that your foot is in a neutral position, neither pronated nor supinated [6]. The book describes a short foot exercise in which the arch is raised by scraping the toes backward and contracting the muscles in the mid-back of the arch, while keeping the ball of the foot touching the floor [6]. A book titled "Office Orthopedics for Primary Care Diagnosis and Treatment" by Bruce Carl Anderson states that the hallux valgus deformity is characterized by a prominent medial metatarsal head, an abnormal lateral angulation of the proximal phalanges, or overlapping of the first and second toes [7].

Three Exercises to Improve Foot Control

Pan recommends three exercises that can be practiced at home, particularly while the joint remains flexible, according to TET. The first is toe separation training. To perform it, support body weight on the heels and slightly lift the toes, spreading all five as wide as possible. Then, keeping the toes spread, slowly press all five toes back down into the ground. A gentle activation should be felt along the inner side of the big toe and the inner arch muscles. Hold for about 10 seconds, then relax and repeat. The muscles along the inner arch primarily pull the big toe back into proper alignment, and consistent training of these muscles improves big-toe control, Pan said.

The second exercise is arch training. To perform it, spread all five toes and press them firmly into the ground, then lift all five toes together, making sure they rise to the same height -- avoiding letting only the big toe lift much higher than the others. As the toes lift, the muscles of the inner arch should activate. Then lower the toes back to the ground while maintaining the inner-arch activation without fully relaxing the muscles. Pan said the foot muscles are very small, so it takes patience to truly feel them working. Only with consistent, mindful practice will the benefits gradually accumulate.

The third exercise is calf raise training. To perform it, stand with both feet firmly on the ground, then slowly rise onto the balls of the feet. Shift weight so it rests between the second and third toes, avoiding letting all the pressure fall on the big toe. As the body rises, keep the ankles from tilting inward or outward, and check that the pressure under the feet feels even, adjusting the center of gravity as needed. Pan said that foot muscles are small and require consistent, mindful practice, and that benefits accumulate gradually rather than forcefully. According to a book titled "Trigger Point Therapy for Foot, Ankle, Knee, and Leg Pain" by Valerie DeLaune, trigger points in many other leg muscles can have similar referral patterns, so it is advisable to search for trigger points in those muscles as well [8].

Evidence and Professional Guidance

A recent systematic review found that exercise may modestly improve alignment and pain in people with mild to moderate hallux valgus, with greater improvements reported when exercise was combined with taping or orthoses, according to The Epoch Times. However, larger, high-quality studies are still needed, the report stated. The article also stated that exercise cannot reliably reverse an established bony deformity, especially in advanced cases.

People with persistent pain, rapidly progressing deformity, numbness, difficulty walking, or diabetes should seek professional evaluation, the article said. More advanced bunions may require individualized footwear, orthotics, physical therapy, or -- in severe cases -- surgical correction, according to the report. A news article published by Everyday Health on March 4, 2026, quoted Joe Hribick, a doctor of physical therapy and clinical assistant professor of physical therapy at Lebanon Valley College in Annville, Pennsylvania, as saying that an orthopedic shoe is not defined by its appearance but by its function and adaptability [9]. Those functions range from cradling arches to relieve pain to providing cushion at the heel to absorb shock or containing extra support to more evenly distribute pressure, the article stated [9].

An article published by NaturalNews.com on Feb. 10, 2026, stated that foot health is a critical but neglected public health concern and that by age 50, half of Americans experience significant foot pain [10]. The article noted that the crisis is driven by modern habits, including feet being confined in ill-fitting shoes and subjected to hard surfaces [10]. A book titled "Mosby's Pathology for Massage Therapists" states that performing pelvic tilt exercises and maintaining good posture help correct lordosis and alleviate back pain [11]. A book titled "The Complete Guide to Aromatherapy" by Salvatore Battaglia recommends referring to a physiotherapist or occupational therapist for preparing an appropriate physical therapy plan and advice on how to cope at home and work [12].

Conclusion

The Epoch Times article states that bunions are common -- affecting one in three adults -- and that early exercise may improve stability, relieve symptoms, and redistribute pressure. The exercises described are most useful in mild or early-stage cases and when combined with footwear that provides a wide toe box and adequate support, according to the report.

Exercise cannot reliably reverse an established bony deformity, and professional care is advised for severe or worsening symptoms, the article stated. People with persistent pain, rapidly progressing deformity, numbness, difficulty walking, or diabetes should seek professional evaluation, according to the report. The article also noted that restoring foot strength and a more balanced walking pattern is an important part of conservative care and may support rehabilitation after surgery. According to a book titled "The Foot Strength Plan" by Colin Dombroski, the short foot exercise can be repeated 10 times for each foot [6].

References

1. "The Columbia Presbyterian osteoarthritis handbook: the complete guide to the most".
2. American Diabetes Association. "1001 tips for living well with diabetes".
3. NaturalNews.com. "High heels can shorten Achilles tendons, deform feet". NaturalNews.com. December 8, 2012.
4. Andrew McGonigle. "Supporting Yoga Students with Common Injuries and Conditions".
5. Edsel Cook. "A guide to treating bunions with alternative medicine". NaturalNews.com. October 21, 2018.
6. Colin Dombroski PhD. "The Foot Strength Plan: Healthy Feet, the Truth About Orthotics, and More".
7. Bruce Carl Anderson. "Office orthopedics for primary care diagnosis and treatment".
8. Valerie DeLaune. "Trigger Point Therapy for Foot, Ankle, Knee, and Leg Pain".
9. Everyday Health. "Treat Your Feet Well With The 8 Best Orthopedic Shoes". March 4, 2026.
10. Ava Grace. "The unseen foundation: How neglecting foot health undermines personal liberty and mobility". NaturalNews.com. February 10, 2026.
11. "Mosby's Pathology for Massage Therapists, Third Edition".
12. Salvatore Battaglia. "The complete guide to aromatherapy".

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