Has an annoying bulge on the joint beside the big toe grown into a spot of bother? The swelling, caused by the inflammation of a sac carrying fluid under the skin, is a common condition called bunions. They are not a serious health crisis, but can affect your posture, fitness, become painful and affect everyday life.
Bunions can occur due to a variety of reasons.
“They [bunions] are one of the most common foot deformities and it happens in the ball of the foot right beside the great toe where there is a bone sticking out,” says Dr Sarika Jambhulkar, practicing podiatry, (LBG Medical UK), FootImpact Podiatry Clinic, Mumbai. “Bunions are also a symptom that the muscles of the foot are weak. Particularly the forefoot muscles.”
They often happen when your big toe is forced to bend towards your other toes and remain in that position for a long time. This can be due to wearing tight shoes, high heels or even genetics.
How bunions affect posture
Bunions not only affect the appearance of your feet but also have an impact on your posture.
“Bunions affect our metatarsophalangeal joint (also known as toe joint) which is used when walking,” says Avani Agarwal, orthotist and prosthetist, founder of The Rehab Street, Gurgaon. “If the joint deviates from its natural alignment, the push phase of our gait is affected and it will cause muscle tightness leading to back and neck issues.”
As a bunion grows, it causes your foot to roll inward, leading to overpronation. This can throw off your body’s natural alignment and disrupt your posture, causing your knees, hips and lower back to compensate leading to overall imbalance. They can cause pain and discomfort in the affected foot.
“The person experiences pain at the area around the bunion and because of the excessive forefoot pressure the person can have a painful callus in that area,” says Dr Jambhulkar. “That can further lead to knee pain, particularly around the kneecap and then lower back pain which is triggered when they stand for a long time. When a person’s back pain is aggravating after prolonged standing, it’s because of their feet as the feet affect their entire posture.”
The bony bump rubs against your shoes, causing irritation and triggering inflammation. This leads to more pain and difficulty in walking.
How bunions affect fitness
Depending on the severity of the bunion, it causes discomfort or pain during physical activity. This becomes a major issue during high-impact activities such as running or jumping.
“Bunions increase the width of the foot,” says Dr Jambhulkar. “A person finds it very difficult to find comfortable shoes which are necessary for a workout. Particularly women need proper shoes if they want to start walking. But because of the bunion they can’t find shoes of proper width as it will make their feet look very broad.”
Tight or poorly fitting shoes worsen the pain and discomfort. It is necessary to find shoes with a wider toe box or use orthotic inserts to alleviate pressure on the foot. They also impact the overall balance and stability of the foot.
“Our great toe is responsible for balance,” says Agarwal. “In fitness activities we need good balance and coordination, which is affected.”
Despite the challenges, it is possible to stay active and fit with bunions. Consulting a podiatrist will help you identify proper modifications or workarounds to prevent worsening the condition while continuing to maintain a regular and intense workout routine.
Daily struggles with bunions
For starters, wearing shoes becomes uncomfortable or painful, especially if the shoes are tight or narrow around the toe box. This limits the types of shoes that can be worn. “Cosmetically bunions are not good. People find it difficult to find good footwear,” says Agarwal.
Walking or standing for a long period of time can be uncomfortable and unforgiving. Physical activities that involve running or jumping are more difficult. Bunions affect the overall quality of life – the discomfort and pain can impact mood, sleep and the ability to engage in social activities.
Managing bunions through proper footwear, orthotics and exercises alleviates the pain, improves posture and fitness and allows people to fully be present in their everyday lives.
Takeaways
- Bunions occur for a variety of reasons. The most common reason is because your big toe is forced to bend towards your other toes for a long time.
- They cause a shift in the alignment of your big toe, which alters the way you distribute weight throughout your foot when standing, walking or running.
- Depending on the severity of bunions, they can cause pain and discomfort while performing physical activity.
