Andrea Jiménez, physical therapist: "We can stop bunions from getting worse with exercises."

A bunion , also known as hallux valgus, is a deformity that affects the base of the big toe and can cause discomfort, pain, and even impair mobility . It occurs when the bones in the front of the foot become misaligned, causing the big toe to shift toward the other toes and the joint to visibly protrude. Although surgery is usually the only definitive solution, physical therapist Andrea Jiménez explained how its progression can be slowed through specific exercises.

This condition not only affects the aesthetic level but can also cause redness, swelling, and pain when walking or wearing shoes. The causes are not always clear, although factors such as inherited foot type, previous injuries, congenital deformities, or inflammatory diseases such as rheumatoid arthritis play a role. Wearing narrow or high-heeled shoes can also worsen the condition, although specialists disagree on whether they are the direct cause.

Exercises to slow the progression of bunions

Andrea Jiménez, a sports physiotherapy specialist , has addressed this problem in a video posted on her TikTok account. In it, she recounts the case of her mother, who began noticing discomfort in the bunion area and decided to take action before it progressed. “My mother told me a long time ago, Andrea, that this area seems to be hurting me, that a bunion seems to be forming. My grandmother also has the bunion, and in fact, her toes are raised higher than each other,” the professional explains.

The physiotherapist emphasizes the importance of prevention in the early stages: " From the age of 45, I've been starting to do exercises to slow it down , so it doesn't get any worse." Although she acknowledges that once the toe has already deviated, it's difficult to correct without surgery, she maintains that it's possible to slow its progression with strengthening and mobility routines . "Once the bunion begins to move and the big toe begins to rotate, it's very difficult to recover, unless it's through surgery," she explains.

However, he points out that there are exercises that can prevent the problem from worsening. Among them, he mentions flexibility exercises using elastic bands to stretch the toe, as well as active movements that involve standing on tiptoes, resting your heels, or dragging your toes. One homemade option he suggests is using a hair tie around the big toe to perform resistance exercises. The goal, according to Jiménez, is to keep the muscles active and improve movement control in the affected area.