What Are Bunions and What Can You Do About Them?

Bunions are bony bumps that develop at the base of your big toe, while their less common cousin—a bunionette—forms near the base of your little toe. Since bunions tend to affect more people, we’ll keep the focus there for now. But if you’ve noticed discomfort or a small bump near your pinky toe, it could be the early signs of a bunionette.

In the case of bunions, the big toe gradually shifts toward the second toe. This shift leads to a misalignment in the joint at the toe's base, causing it to protrude. The medical name for this condition is hallux valgus. While some people see it as a cosmetic issue, for others, the misalignment can lead to discomfort, limit footwear choices, or interfere with daily movement and physical activity.

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Why Do Bunions Form?

Bunions typically develop from a mix of inherited traits, movement patterns, and footwear habits. Shoes that are too tight, narrow, or have high heels can crowd your toes and increase pressure, contributing to the toe’s inward shift over time.

Other contributing factors include:

• Genetics – If bunions are common in your family, your foot structure may naturally be more prone to them.

• Foot biomechanics – Issues such as flat feet, overpronation (excessive inward rolling of the foot), or joint hypermobility can raise your risk.

• Inflammatory conditions – Diseases like rheumatoid arthritis can damage joints and increase the likelihood of developing bunions.

  
  

It’s often not a single cause, but a combination of factors that leads to bunion formation and progression.

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Managing Bunions at Home

Whether you’re spotting the first signs of a bunion or dealing with one that’s been around a while, there are practical steps you can take to stay comfortable and help slow its progression. The goal is to reduce joint stress and support your foot’s natural alignment.

Try these strategies:

• Choose supportive footwear – Look for shoes with a roomy toe box, proper arch support, and low heels. Many brands (like Hoka, Birkenstock, New Balance, Nike, and Skechers) offer wide-fit options that reduce pressure on the bunion.

• Use toe spacers or bunion pads – These can ease friction and help realign your toes inside your shoes.

• Apply ice – For soreness or swelling, icing the area for 10–15 minutes can offer relief after a long day.

• Give your feet a break – If you’re in a flare-up, try to limit time spent on your feet or avoid high-impact activities temporarily.

  
  

Making small changes early on can go a long way toward managing symptoms and avoiding progression.

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When to Talk to a Professional

If a bunion starts interfering with your mobility, comfort, or shoe options—or you notice the toe continuing to drift—it’s worth getting it checked out by a healthcare provider. Catching it early gives you more treatment options and can help you avoid surgery later.

Non-surgical treatment often includes:

• Custom orthotics – Designed to support your arch and improve foot mechanics.

• Anti-inflammatory medications – Over-the-counter options like ibuprofen can reduce pain and swelling.

• Supportive footwear and toe spacers – These can ease symptoms and help maintain alignment.

  
  

If pain persists despite these measures, corticosteroid injections might be considered to reduce inflammation, although they don’t correct the joint’s alignment.

For more advanced cases where pain is ongoing or the deformity is severe, surgery may be discussed. Surgical treatment realigns the joint and aims to relieve long-term discomfort, but it’s typically reserved for when conservative strategies haven’t helped.

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The Role of Physiotherapy

Physiotherapy offers an effective, non-invasive option for bunion management. A physiotherapist can assess how you move and identify biomechanical issues that may be putting extra strain on your big toe joint. From there, treatment may include joint mobilization, strengthening exercises, and guidance on footwear and activity pacing.

Some exercises that can help include:

• Toe Spreads – With feet flat, try to separate your toes and hold for 5 seconds. Do this 10–15 times to strengthen small foot muscles.

• Towel Curls – Use your toes to pull a towel toward you on the floor to activate the arch.

• Big Toe Stretch – Gently stretch the big toe away from the second toe and hold for 10–15 seconds.

• Resistance Band Toe Alignment – Wrap a resistance band around your big toe and apply gentle outward pressure, holding for 5 seconds and repeating 10 times.

  
  

If you’d like a more personalized plan, a physiotherapist can guide you through an approach that supports your individual needs and goals.

Bunions can be frustrating, but they’re also manageable. With supportive shoes, smart home care strategies, and guidance from a physiotherapist, many people can control their symptoms and avoid surgery. If your foot shape is changing or pain is holding you back, reach out to your local physiotherapist for help. If you live in the lower mainland or New Westminster - book an appointment with us online or call us at 604-553-1203.