Bunions & Hammertoes: How Can I Stop Them Getting Worse?

• Noticed a bump on the inside of your big toe joint becoming red, or growing more pronounced?

• Finding that one of your toes is becoming more crooked or claw-like, which may be causing it to rub against the top of your shoes? 

If you’ve seen either of these in yourself, then it’s likely you’ll know that your bunion or hammertoe is starting to become pronounced. And if bunions or hammertoes run in the family and you’ve seen parents or grandparents struggle with them, then you may also know that this is just the beginning, and both of these conditions can quickly become a lot worse.

So why has your bunion or hammertoe developed or suddenly grown more pronounced, what should you do about it, and how bad can it all become? This is exactly what our Merivale podiatrists are sharing today - including exactly what we’d do if we start seeing bunions or hammertoes in our feet.

First: What Are Bunions And Hammertoes?

Bunions

A bunion is the ‘bump’ or bulge you may see on the inside of your big toe, at the ball of the foot. This bulge develops due to the shifting position of that big toe joint, with the toe itself moving inwards (towards the other toes), even to the point of eventually moving below or on top of the lesser toes. If your bunion is rubbing against your shoe, it may also be leaving redness in the area, or some callus may be building up on the side of the bunion.

Bunions can be either flexible or rigid. In the early stages, like when you first notice a bunion starting to develop, it is likely still in the early flexible stage. This means that if you move your big toe with your fingers, you’re able to move the toe quite freely without restriction. Rigid bunions aren’t able to be straightened by hand, instead remaining stiff and in place. This reflects changes to this big toe joint, which may have become damaged or arthritic. Stiff bunions are the ones we see causing more pain and other problems. 

Your Footwear

Wearing shoes that constrict the toes or force them into an unnatural position can exacerbate both bunions and hammertoes. High heels, in particular, push the forefoot down and into the shoe, cramming the toes down. This can easily aggravate the pain and inflammation associated with bunions which accelerates their progression. If the forefoot of the shoe is closed in, it’ll also force the toes into an unnatural and often clawed position, increasing the likelihood of and progression of hammertoes.

To help with bunion and hammertoe prevention, opt for shoes with a wider toe box that doesn’t press against the sides of the toes and shoes which have low heels, no more than 2cm high. Choose shoes that are designed to accommodate the natural shape of your feet, instead of cramming them in. If you have a strong family history of bunions, you may also want to consider whether custom foot orthotics that are specifically designed to provide support and distribute weight more evenly across the foot may help.

Ignoring Early Signs Of Problems Or Pains

Let’s face it, at some point in our lives, we’ve all been guilty of ignoring early signs of problems in the hopes that it’ll go away on its own without any consequences for our feet. The truth is that addressing pains and problems early is a very effective way to help slow the progression of both hammertoes and bunions, or support their prevention. On the other hand, ignoring symptoms increases the likelihood of problems progressing. 

To support hammertoe and bunion prevention, don’t ignore any signs of discomfort or changes in your feet. See a podiatrist early, particularly if you have a family history of toe deformities. Your podiatrist will provide valuable guidance and present you with several treatment options (if applicable), such as corrective exercises, bunion splints, hammertoe braces, and other products or services.

Overlooking The Importance of Foot Strengthening

This is where foot strengthening exercises can help - by specifically targeting the muscles in the feet and lower legs, exercises help improve stability, support, and alignment. This can lead to a more even distribution of weight across the foot, reducing the pressure on the forefoot, and supporting a normal, pain-free foot alignment and positioning.
We recommend trying: 

• Toe spreads, where you spread your toes apart and then squeeze them together, to enhance the control and strength of the muscles around the toes. 
• Toe curls, which involve curling your toes to grab onto a towel or fabric on the floor and then releasing, to strengthen the underfoot muscles, improving grip and stability. 
• Heel raises, where you lift your heels off the ground while keeping your toes on the floor, to help strengthen the calf muscles and the arch of the foot, contributing to better foot mechanics and reducing the strain on the toes and forefoot.

Managing Any Inflammation

This is one that many people don’t think of, but having inflammation in the feet tells us that there’s something going on that has the potential to cause damage. Whether you’ve injured your big toe, have rheumatoid arthritis, gout or something else, having persistent inflammation over a period to time can be quite damaging to the integrity and stability of all of the joints in the body. This increases your vulnerability to damage and changes, including accelerating the progression of both hammertoes and bunions. 

To help support prevention or slow the progression of bunions and hammertoes, if you’ve currently got inflammation in your feet, book in with your podiatrist to manage this as early as possible. This is actually one of our areas of expertise at our clinic, and we even have a dedicated arthritis and rheumatology clinic.

If you need help with hammertoes, bunions, and preventing or managing them, we’re here to help. Start by booking your appointment with us by calling 03 355 9481 or emailing reception@merivalepodiatry.co.nz.