Looking for physical therapy “near me?” For those who live or work near Bridgewater, NJ, Twin Boro Physical Therapy offers state-of-the-art physical therapy treatment methods and state-of-the-art equipment. To begin your journey to optimal health, contact our Twin Boro Physical Therapy Bridgewater office today.
Twin Boro Physical Therapy has been a leader in rehabilitative care for over 40 years. Whether you are an elite athlete or interested in improving everyday movements, our experts will provide you the one-on-one attention and expertise needed to help you reach your goals.
What are bunions?
Bunions are protrusions of bone that occur at the base knuckle of the big toe. Bunions typically result from improperly fitting shoes, such as those that are narrow or pointed. This causes the big toe to push on other toes and moves the joint out of alignment. Over time, this leads to an abnormal toe joint. This is often accompanied by pain and discomfort.
The best way to prevent bunions is to ensure the toe box of your shoe is wide enough to comfortably fit the big toe. In addition to this, there are several stretches and exercises that can help to alleviate discomfort and prevent further abnormality.
What exercises are recommended to prevent bunions?
Exercises that strengthen the foot and encourage proper alignment of the toes help to reduce the likelihood that bunions will develop. Common exercises include:
- Toe raises
- Toe curls
- Toe extensions
- Heel raises
- Ankle eversions
- Ankle inversions
- Arch tilts
While these exercises can be performed at home, a physical therapist can help you find the best exercises for your condition and ensure you are practicing with proper form.
What stretches are recommended to prevent bunions?
The feet can easily become overused. Your feet typically carry your entire weight, and not taking the time to stretch the feet can contribute to pain and discomfort developing, in addition to bunions or other misalignments.
Stretching the feet can act as a form of pain relief and encourage healthy soft tissues in the feet. For athletes or those on their feet frequently, stretching is especially important.
To stretch the feet, perform these three stretches:
- Sit on your knees with your legs bent. Lean forward and flip the toes under, so the balls of your feet are on the ground. Gently lean back, feeling a stretch on the underside of your feet.
- Sit comfortably in a chair with your feet on the ground. Cross one foot on top of your alternate knee. Using your hands, gently pull the toes back to stretch the underside of the food.
- Stand facing a wall around an arms distance away. Place your hands on the wall and step one foot forwards, placing the toes on the wall and heel on the ground. Lean forward and feel a stretch on the underside of the foot.
As with any stretch, start gently and listen to your body. You should stop if you feel any pain or severe discomfort. If you are unsure whether these stretches may benefit you, consult with a physical therapist before beginning.
Ready to begin?
Twin Boro Physical Therapy offers the best physical therapy “near me” for Bridgewater, NJ residents. To get started today, contact Twin Boro Physical Therapy by calling 732-791-5611 or visiting our website.
