As mentioned above the best exercises to manage the Hallux Valgus are that ones can strengthen weak foot muscles, reduce the Metatarsophalangeal joint misalignment, and improve foot and Hallux mobility and flexibility
Please follow the exercises below three times a week as a routine to manage your Hallux Valgus pain and condition.
Exercise N° 1
Place a rubber band around your toes and spread them apart as much as
possible. Hold the position for 10 seconds, then relax.
Repeat for 10-15 reps.
Exercise N° 2
Sit down and place your foot flat on the floor. Press the big toe down into the
floor while trying to lift the other toes off the ground. Hold for 5-10 seconds,
then release.
Repeat for 10 times.
Exercise N° 3
Walk for 5 meters on your heels in small steps lifting your forefoot and doing
plantar flexion of the toes.
Repeat for 10 times.
Exercise N° 4
Walk for 5 meters on the outer edge of the feet while doing plantar flexion of
the toes.
Repeat for 10 times.
Exercise N° 5
Walk for 5 meters with small steps holding a handkerchief doing a plantar
flexion of the toes.
Repeat for 10 times.
Exercise N° 6
Sit on a chair, trunk upright, hands on the hips, feet on the ground. Alternately
grasp and lift a handkerchief from the ground, doing a plantar flexion of the
toes.
Repeat 10 times for both feet.
Exercise N° 7
Sit on a chair. Roll a tennis ball under the sole of each foot by applying
downward pressure and doing a plantar flexion of the toes.
Do the exercise for 5 minutes.
Calf and foot stretching exercises are advised before and after this series of exercises or any other kind of exercise or sport.
Bear in mind that if your symptoms and pain persist for more than two weeks ask the help of your trusted physiotherapist.
