Sore feet are common among runners, but when you have bunions, the pain can be quite severe. Still, it’s more than possible to run with bunions if you know how to relieve bunion pain running. We’ve provided a guide on this topic, so be sure to keep reading.
How to Relieve Bunion Pain When Running – Apply Different Techniques
Although you can’t make your bunion go away with non-surgical techniques, such as toe exercises, some exercises can be great for relieving pain when running. Keep in mind that results won’t be obvious immediately, you’ll have to be persistent. We’ve mentioned the exercises that are often recommended in the text below.
Prepare for a Run
Even though bunions don’t just occur in runners, the fact is that running can drastically worsen this common foot condition. If you don’t prepare for your run adequately, you increase your chances of toe and foot pain, stiffness, swelling, and inflammation in the big toe joint. Here are the best techniques you can incorporate into your pre-workout routine.
Choose Appropriate Footwear for Bunions
Proper footwear is crucial for those with bunions. In some cases, changing your running shoes can drastically improve the quality of your exercise and reduce pain. Be sure to pick shoes with wide toe boxes, good arch support, and shock-absorbing features.
Use Orthotic Inserts or Custom-Made Orthotics
In many cases, orthotics can help you deal with bunion pain. Whether you opt for pre-made or custom-made ones, orthotics can help take the pressure off your bunions, prevent you from pronating when you run, and improve your overall foot biomechanics. Here’s how:
1. Taking Pressure Off Your Bunions
- Redistribution of Weight: Orthotics help in redistributing the weight across the foot, taking the pressure off the bunion area.
- Cushioning Effect: They provide a cushioning effect that can minimize the impact on the bunion, especially during activities like running.
2. Preventing Pronation During Running
- Alignment Correction: Orthotics correct the alignment of the foot, preventing over-pronation, which can exacerbate bunion pain.
- Improved Stability: By supporting the arch and heel, orthotics enhance stability during running, reducing stress on the bunion.
3. Improving Overall Foot Biomechanics
- Enhanced Support: Custom-made orthotics are tailored to your specific foot shape, providing targeted support where needed.
- Long-term Benefits: Regular use of orthotics can lead to long-term improvements in foot biomechanics, potentially slowing the progression of bunions.
Apply Padding or Protective Devices
Protective padding can do a lot of good for feet with bunions. In most cases, bunion pads can reduce chafing or scraping inside the shoe while you run. Additionally, you can prepare yourself for a run by placing splints during nighttime before the planned exercise. This is great for aligning toes and joints properly, especially for adolescents who aren’t done with bone development.
Do Warm-up Exercises for Foot Flexibility, Mobility, and Muscle Strength
There are many exercises that increase foot strength and flexibility, making the big toe go back to its normal alignment. These should be practiced regularly – every day in order to bring some results. The following exercises are usually regarded as the most efficient: big toe stretches, towel scrunches, and toe flexing. Picking up marbles with your toes and walking on sand can also be effective.
Don’t Skip Post-Run Care
If your feet are sore after a run, pay special attention to post-run care. This includes foot massages and placing ice packs on bunions and other painful spots. You can also consult with your foot doctor about physical therapy for bunion pain.
Seek Help From a Foot Doctor in Miami
In many cases, bunion pain can’t be managed without the help of a skilled podiatrist. If you’ve noticed that your pain has an impact on your regular activities, such as running, maybe it’s time to consult with a reputable foot doctor in Miami—our team at Luxe Foot Surgery clinic is the perfect fit for you. Contact us to schedule your free first consultation, you’ll be one step closer to life without foot pain!
- Marathon Handbook – Running With Bunions: Causes, Prevention + 9 Helpful Tips To Ease The Pain
- Nagy Footcare – Ease Foot Pain Caused by Running with Bunions
- Foot & Ankle Group – Bunions & Runners: How to Prevent and Safely Run with Bunions
- Run to the Finish – Running with Bunions: 11 Treatment and Prevention Techniques
- Foot and Ankle Center of Lake City – 5 Ways to Ease the Pain of Running With Bunions