Bunion Solutions: A Movement Perspective

Bunions are a hot issue for a lot of people.

Why do they form? What do you do about them? Can you do anything about them? Aren’t they genetic? Do you need to get surgery? What about those toe spacer things and splints?

So many questions!

I’m not claiming to have any conclusive answers (and I think the moment we conclude something is the moment we stop learning anything new).

But what I do know is that bunions can be understood and worked with from a movement perspective. That is, movement of the big toe created the bunion, why could movement not also be at least part of the remedy?

I believe movement is medicine. But too much medicince can be problematic too, can’t it?

Here’s a key thing to know: The movement of the big toe that leads to a bunion forming- toe abduction/valgus- happens at a specific moment in time in the gait cycle. Things get problematic when that movement becomes the only option your foot has and becomes a structural adaptation, ie, the actual shape of your foot changes.

The bunion itself is the solution your body found for a problem.

The video below is a clip from a Movement Deep Dive Session I did recently with some of my amazing Liberated Body students. The session was to help them understand big toe mechanics with foot pronation and supination as we walk.

I think knowledge is power… Wanna geek out?

In the video I cover:

• What joint motions are possible at the big toe joint (aka 1st metatarsalphalangeal joint aka MTPJ)?
• How is movement of the foot on the floor- closed chain- different than when it swings through the air- open chain?
• What does the big toe do when the foot pronates and supinates?
• What big toe/foot movement creates a bunion over time and when does that happen in gait?
• How can a bunion be seen as an indicator to that we need to pronate that foot better?
• How could this be affecting stuff above, like your neck?

When we understanding how the big toe moves in relationship with the foot and the rest of the body, we have powerful information to inform the decisions we make for our bodies everyday.

I hope the video demonstrates how the big toe movement that leads to a bunion forming- toe abduction- is a totally natural event with each step we take. We just want to have other options, too.

Interestingly, while bunions are association with a more pronated foot, the bunion may form because the foot doesn’t pronate well! The big toe abducting away from the foot was the last ditch attempt to do something that resembles pronation. I often find that if we show the foot how to pronate better without relying solely on the big toe deviating into excessive abduction, good things happen.

So if you have a bunion, maybe your big toe is just stuck in a moment in time because it only has one option for movement? What if you could show it a new option?

I think its safe to say that before electing for an invasive buinion procedure, or using a medieval-looking toe stretching devices, or shoving spacers between your toes, why not try some natural movement, first? Give that foot some of its movement potential back.

Best case scenario, you can get that toe moving again and things will feel better. Worst case, you mobilized your feet and got some extra bloodflow. Win win.

This is why I’m so passionate about the work Gary Ward teaches in his Anatomy in Motion courses. What if we could restore the movement potential inherent in our gait cycle, so that each step we take has the ability to reinforce healthy joint mehcanics? Walk ourselves well.

Want to learn more? I think you’ll really enjoy my four day workshop Liberated Body. We spend the whole of day two moving your feet 🙂 I have a live workshop every few months, and it’s also available as a home-study you can start today 🙂

In fact, here’s a story from one of my students, a dancer and yogi, who embraced pronating her feet and was able to free up her bunion:

“My most enjoyable class and the biggest change I noticed was in the FEET! I feel that I have avoided pronation like the plague which stems from ballet training for sure – but my feet, achilles, calves and even knees felt SO GREAT after that class.  I purposefully went for a walk afterwards and could really feel a difference in my foot pressures as I moved.  Also as I mentioned at the end of the session, my bunion on the right side felt released and not as painful – coming up to demi-pointe on that side was a breeze.”

Super cool, right!?

What do you think? Do you have bunions? Have you had a bunion surgery? Have you had success using movement to relieve bunion pain? I’d love to hear from you.

Leave a comment here, shoot me an email, or find me on the social media things you do. I’m pretty much the only Monika Volkmar on the planet, so I’m easy to find 😉