Bunion (Hallux Valgus) Starter Exercise Guide

1. Big Toe Stretch & Mobility

What it helps: Keeps the big-toe joint moving — the joint you push off through with every step — so walking stays smooth and comfortable.

How often: 2–3 sets of 10 / hold 15–20 sec, daily.

1. Sit and cross the affected foot over the other knee. Gently bend the big toe up (toward the shin), then down.
2. Hold a gentle stretch at each end.
3. You can also press the big toe gently against the floor and lift, working the joint.

Tip: Gentle motion and stretch — don't force a stiff joint.

2. Toe Spreading Exercises

What it helps: Gently activates and separates the toes, restoring control of the small foot muscles.

How often: 2 sets of 10, daily.

1. Seated with your foot flat, try to spread your toes apart.
2. Hold briefly, then relax.
3. A small foam toe-spacer between the toes can help guide the movement.

Tip: Numbness in the web space is expected after this surgery — move within comfort.

3. Toe Range of Motion

What it helps: Gently restores motion in the toes so they stay supple and mobile.

How often: 2-3 sets of 10, as directed.

1. Seated, gently bend and straighten the toes, using your hand to assist if needed.
2. Hold each position briefly.
3. Stay within a comfortable, pain-free range.

Tip: Keep the movement gentle, within a comfortable, pain-free range.

4. Calf Stretch

What it helps: Keeps the calf and Achilles supple, easing tension through the ankle and the arch of the foot.

How often: 3 sets of 20–30 sec hold, daily.

1. Stand facing a wall, hands on the wall, surgical leg back.
2. Keep the back knee straight and heel down, and lean forward until you feel a stretch in the calf.
3. Then bend the back knee slightly to stretch a little lower.

Tip: Keep the stretch gentle and steady — no bouncing.

5. Walking Program

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

How often: throughout the day.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tip: Use your assistive device as directed.

6. Big Toe Strengthening (Abduction)

What it helps: Strengthens the muscle that pulls the big toe straight — supporting better big-toe alignment and a stable, balanced forefoot.

How often: 2 sets of 10–15, most days.

1. Sit with the foot flat. Try to move the big toe away from the other toes (out toward the midline) without lifting or curling it.
2. It's tricky at first — even a small movement counts. Hold, then relax.
3. You can guide it gently with a finger at first.

Tip: A small, isolated movement — be patient learning it.

7. Short Foot (Arch Doming)

What it helps: Strengthens the small muscles inside the foot that support and lift the arch — the foundation of a stable, well-supported foot for standing and walking.

How often: 2–3 sets of Hold 5–10 sec ×8–10, daily.

1. Sit or stand with the foot flat. Without curling your toes, gently draw the ball of the foot back toward the heel so the arch lifts and shortens.
2. Hold the gentle arch lift, then relax.
3. Keep the toes long and relaxed — the work is in the arch, not the toes.

Tip: It's a small, subtle movement — the arch domes up a little.

8. Heel Raises

What it helps: Strengthens the calf and steadies your balance, rebuilding the push-off that drives walking.

How often: 2-3 sets of 10-15, once or twice a day.

1. Stand holding a counter.
2. Rise up onto your toes.
3. Lower slowly.

About Bunion (Hallux Valgus)

What the condition is, how it's usually managed, and what to expect — read the Bunion (Hallux Valgus) guide.

What recovery is like

The recovery arc for this procedure — what each stage generally involves. Read Bunion Surgery Recovery.

Recovery reading

• Bunion Surgery Recovery
• Achilles Tendon Surgery Recovery
• Ankle Fracture Surgery Recovery
• Walking After Foot Surgery
• All Foot & Ankle recovery guides