Stretching and Yoga for Foot Health

Make sure your feet are sandal ready by managing bunions with yoga and a little TLC. The American Academy of Orthopaedic Surgeons estimates that more than 50 percent of women have a bunion, a small knot of bone that juts out near the point where your big toe and foot meet. While many consider bunions a cosmetic concern, they affect more than your foot's appearance. Bunions occur when your big toe and foot no longer align properly. They can severely alter the shape of your foot over time, causing pain, swelling and trouble walking.

If you've developed a bunion, you may believe you need surgery to correct the bone deformity. While surgery may be necessary in severe cases, most women have another option: yoga.

Yoga isn't a proven treatment for bunions, but yoga stretches that target your feet, ankles and lower legs can improve the amount of space between your toes and strengthen surrounding muscles. Try the following exercises several times a week to help prevent bunions or keep them from worsening:

1. Play pick up. Lay a napkin or marble on the floor and grasp the item with your toes. According to the Yoga International, scrunching your toes strengthens the tibialis anterior muscle, which supports your arch and big toe.

2. Lift your toes. While keeping the ball of your foot and heel on the floor, lift all five toes and then practice lifting each toe individually. For an added challenge, raise and spread your toes while sitting in Hero pose or during standing yoga poses, such as Warrior pose.

If standing exercises are painful or difficult, the Yoga International recommends moving these toe exercises to the floor. Sit with your leg straight and set a block behind your foot. Using a towel to keep the block firmly in place against your heel and the ball of your foot, lift and spread your toes.

3. Get down. Downward Facing Dog is one of the most well-known yoga poses and hosts a range of benefits, including stretching and lengthening the muscles in the soles of your feet.

Before trying yoga to relieve mild bunions, see your doctor to make sure it is safe for you to practice yoga, and work with a trainer who can show you how to correctly perform each exercise. In addition, show your feet a little love with a nightly massage to ease tense muscles, and wear wider shoes.

The American Academy of Orthopaedic Surgeons estimates that 90 percent of women wear shoes that are too small, which can put you at greater risk for bunions. Pregnancy, weight gain and aging all affect the size and structure of your feet, so have your feet measured the next time you visit a shoe store. Also, avoid purchasing pointy-toed shoes and high heels that constrict your toes. Opt for cute, stretchy flats or dress shoes with a low heel instead.

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