Anyone who has a bunion knows it can be excruciating. The pressure of standing on your feet can cause pain to radiate, affecting your every movement. Just standing is painful, but what about exercising with a bunion? Although it is uncomfortable, there are several exercises that do not put extra pressure on your feet, and may alleviate some of the pain while you exercise.
What is a bunion?
A bunion is an irregular bony prominence on the joint of the big toe, in the area that meets the main parts of your foot. The bunion, or bump, causes the big toe to lean into the other toes. The bones at the base of your foot begin to move outward, further accentuating the bunion.
Who gets it?
Although both men and women can have bunions, it is more common for women. There are several reasons for bunions including poor foot mechanics, bone deformity and dancing on point. Too tight shoes are also culprits that add to the pain of bunions.
Specific exercises and programs can pose an issue to feet with bunions. The extra weight and stress of the exercise adds pain to that area of the foot. The trick is to continue exercising while off of your feet. Or, alter the exercises to fit your needs.
Regimens that include weekly high impact aerobics classes, which include weights, can definitely be altered. You may love the high heart rate and sweat, but the pain in your feet may not be worth it. If you can’t give up your aerobics class, ask your instructor to show you the low impact, modified moves. In the beginning of a class, an instructor will usually asks if there are new members. This is a good time to ask about low impact, modified moves.
Change your weight routine
Your legs can be exercised with higher reps and lower weight to help minimize the pressure. Since you will be on your feet, it’s impossible to alleviate all of the pressure, but there are also exercises that involve machines which allows you to sit or lay during the exercise.
Upper body exercises are different. There are many, many exercises that use seats, benches and Swiss balls for exercises to develop your shoulders, arms, back and chest.
Here is a short list of exercises that can be done while off of your feet.
Seated rear delt raises
Flat, incline and decline chest presses
Seated cable flyes
Seated leg curls
Cable lying leg curl
Lever kneeling leg curl
Seated biceps curls
Close grip pull downs
Seated cable row
Cable lying row