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What to do if a lump appears on your big toe? set of exercises

Date: December 8, 2023 Time: 11:27:11


The “Valgus deformity of the foot” or “Halius Valgus” is a deformity with the deviation of the first toe outward. A bone “lump” often forms. The bony structures of the forefoot lose their anatomically correct shape and change position. The first finger begins to deviate outward, sometimes changing the position of the remaining fingers. Over time, this causes the joint to bulge, enlarge, and become painfully swollen.”

Hallux valgus of the foot has different degrees of severity and can be congenital or acquired during life. Some experts note that congenital foot deformity is formed during the intrauterine development of a child, but most often valgus is acquired.

The foot can be deformed as a result of weakened muscle ligaments, injuries, rickets, poliomyelitis and other unfavorable external factors. People who suffer from hallux valgus tire quickly when walking, have an abnormal gait, or are prone to developing flat feet, arthritis, osteoarthritis, and various types of joint diseases.

The previous article explained how to keep your feet healthy:


How to keep your feet healthy? A set of exercises and useful tips from a trainer.

Causes of foot valgus

Flat feetGeneticsComplications after an illness Uncomfortable shoesExcess weightDiseases of the musculoskeletal systemLifestyleHeavy loads on the foot associated with professional sportsPregnancy

Main doctor: traumatologist-orthopedist, podiatrist (specialist in foot diseases)

“The primary cause of most lower extremity orthopedic deformities is weakness of the musculoligamentous system. It is the strengthening of muscles and ligaments that underlies not only the prevention, but also the treatment of many diseases of the legs. At the same time, it is also worth remembering about orthopedic correction with the help of special products: insoles and toe correctors. “They help consolidate and improve exercise results, having a comprehensive effect on the health of the lower extremities.”

Photo: istockphoto.com

Is it important to train your feet?

Yes, because the condition of the feet affects the health of the entire musculoskeletal system. During training, we lift the buttocks, back, chest muscles, front and back of the thighs, but we completely forget about the feet. They are the first link that assumes the load when walking, running or training with a bar. Your feet touch the ground thousands of times a day and nature designed them to be curved to cushion your step and minimize stress on your spine.

Many foot injuries occur because the feet are weak and misaligned. Some lesions are noticeable and appear immediately in the form of swelling, redness and sharp pain. Others are almost invisible and accumulate over years. In this case, our musculoskeletal system receives too much impulse from walking or running for a long time, and the load on the lower legs, knees, pelvis and back is distributed unevenly.

As a result, our body develops inharmoniously and we have problems in all joints. To avoid this, it is necessary to do exercises on the feet and lower legs.

Photo: istockphoto.com

Hallux Valgus in women

Women are more susceptible to big toe deformity. This is mainly due to the peculiarities of the shape of women’s shoes.

High heel significantly increases pressure on the forefoot. First of all, it contributes to the development of flat feet. Secondly, it causes the toes to press against the shoes.

narrow finger The shoes squeeze the toes. As a result, they are forced to adopt an uncomfortable position, which over time causes permanent deformation of the metatarsophalangeal joint of the first toe.

short shoes forces the fingers to be in an unnatural position. This contributes to the development of inflammation of the big toe joint.

In the previous material we explain why the instep of the foot may hurt:

What causes instep pain when running and how to fix it?


Presence of a protruding “lump” at the base of the big toe Redness of the skin, swelling Painful sensations when touching the joint of the first toe Pain when walking in the area of ​​the big toe Restricted mobility of the big toe Calluses between the first and second toes of the foot

Photo: istockphoto.com


If you observe any of the above in yourself, this is a reason to make an appointment with a specialist for a consultation, but you still should not diagnose yourself. It is determined by an orthopedic traumatologist after a thorough examination.

The doctor takes an X-ray of the foot in several projections to make an accurate diagnosis. This will help determine the degree of deformity and develop a program for the restoration of the foot.

10 exercises for hallux valgus

Walk on your toes and heels for 15 to 30 seconds, walking on the handle of a mop or shovel. Take 10 to 20 short steps on each leg. Flex and extend your toes in a sitting position for 30 to 45 seconds on each leg. Lean forward with legs straight and hands touching the floor for 10 to 20 repetitions. Walk on the outside of the foot. Take 10 to 20 steps. 10 full foot squats without lifting your heels off the ground. The heron stands on one leg for 10 seconds. Walking on uneven surfaces: sand, grass, pebbles, special corrugated mats. Rolling a handle or ball with your hand. stand for 60 seconds Holding a pencil or pen with your fingers. You can do a variation of holding the object for 30 seconds or grabbing it 10 to 15 times with each foot.

Photo: istockphoto.com

Training program for 4 exercises.

Rolling the foot with a ball or stick MFR

Execution technique

Place an MFR ball or club on a flat surface. A thick tennis ball or mop handle will also work. Place the foot of one foot on a ball or stick, hold on to the support with your hands for balance. Then rotate your foot forward, backward, left, and right, slowly pressing your foot onto the ball or club. You should try to roll it over the entire surface (from heels to toes).

There are no time limits, the longer the better. We recommend doing two sets of three minutes with each leg. Rest between sets: one or two minutes.

Getting up on tiptoe

Execution technique

You need to find some kind of hill and stand on it so that your heels hang in the air. A block, ladder, or stepped platform is suitable for exercise. For comfort, hold the stand with your hands and your back straight. Shoulders together, chest forward, as you exhale, lift yourself up in one powerful movement using your toes. Note that the weight of the body is transferred to the fingers. Lock in this position for 1-3 seconds. The higher your athletic level, the longer you will stay at the top. As you inhale, slowly lower your heels until you feel a stretch in your lower legs.

Perform two or three sets of 30 times. Rest between sets: one or two minutes.

Heel-to-toe rolls

Execution technique

You should stand barefoot on a flat surface so that your feet are in close contact with the floor and your back is straight. Shoulders together, chest forward. Hold the support with your hands for balance, and as you exhale, lift yourself up in one powerful movement using your toes. Lock this position for 1-3 seconds. The higher the level of athleticism, the longer you will stay at the top point. As you inhale, gently roll from your toes to your heels. Hold for 1-3 seconds.

Perform two or three sets of 15 to 20 repetitions. Rest between sets: one or two minutes.

Foot and ankle stretch

Execution technique

You need to find some kind of hill and stand on it so that your heels hang in the air. A block, ladder, or platform with steps will suffice. For comfort, hold the stand with your hands and your back straight. Shoulders together, chest forward. As you exhale, gently lower your heels until you feel a stretch in your lower legs. Hold this position for 30 to 60 seconds.

Perform three to five approaches. The rest between sets is 30 seconds.

Hallux valgus exercises are an effective way to work the foot, accessible to absolutely everyone and that have no contraindications. Let’s be honest, exercises don’t always get your feet back to their normal condition. It all depends on the degree of deformation. However, exercise can stop the progression of the disease and improve quality of life.

The link tells you what is healthier to wear around the house:

With or without slippers, what is the healthiest way to walk around the house? Orthopedic surgeon responds

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Puck Henry
Puck Henry
Puck Henry is an editor for ePrimefeed covering all types of news.

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