It is important to note that the pain in hallux valgus is mainly caused by the displacement of the metatarsal bones and the resulting shifting of the metatarsophalangeal joint to the side. Frequent, prolonged wearing of shoes that are too tight, high and pointed can cause the forefoot to stick together and flatten the transverse arch. This means that the physiological twisting of the foot is no longer guaranteed.
To loosen the adhesions, the toes should generally be moved a lot, preferably as soon as the shoes are taken off. 1.) As a more intensive training, marbles, buttons or small stones can be clamped between the toes and then moved together.
The greater distance between the toes helps to loosen the adhesions even better and the blood circulation is stimulated properly. In addition, the big toe and the second toe are very close together due to the malpositioning and can be relieved by the object in between. 2.)
If there is another malpositioning of the foot, resulting in a hallux valgus, it is important to train the transverse arch. Grasping marbles or cloths is particularly useful here, as the shortening of the foot activates the muscles. The active clawing of the toes is also a good exercise.
Walking barefoot should be done as often as possible, because the sensitivity is activated. The combination of walking barefoot and walking over different surfaces (meadow, sand, stones, etc.) can further enhance the effect.
3.) Since the foot axis has changed, you should still make sure that you roll well when running so that the arch of the foot is activated. The exercise “Penguin” can also be used to twist the foot and thus activate the arch of the foot.
The patient holds his heels together and presses himself into the toe position. By holding the heel together, the forefoot twists with the rearfoot. Further exercises can be found in the article Mobilization exercises.
Exercises that are used for pain in the forefoot can also be performed in cases of hallux valgus. You can find these in the article Exercises against pain in the forefoot. Since a hallux valgus often involves a foot malposition, the tendons surrounding the foot should be examined in particular.
Especially the plantar tendon, which extends under the sole of the foot, is often shortened and can therefore cause pain in the area of the tendon or, if not treated, even cause a heel spur. 1.) In order to stretch this tendon, the patient stands on a step with the toes and lets the heel down to the floor.
He remains in this position for 20-30 seconds and releases the traction again. 2.) The patient can also perform a transverse stretching of the sole of the foot by hooking the thumb across the course of the tendon and stretching it to the side.
3.) Besides the plantar tendon, the calf muscles should also be elastic enough to allow enough movement in the foot. In order to stretch the calf muscles, the patient stands in a lunge and lets the rear heel stand on the floor and tries to keep it there while the body weight is pushed towards the front leg.
The feet can also be placed next to each other and the patient tries to reach the floor with his hands while stretching his legs. As mentioned above, the transverse arch is important for avoiding hallux valgus. The transverse arch is formed by certain muscles that originate at the lower leg and pull under the foot to the toes.
These muscles can be trained by the following exercises: 1) Picking up objects: Picking up objects with the toes and accepting them with the other foot. This not only trains the strength in the foot but also improves coordination. 2.)
Claw toes: Pull the toes towards the heel –> make the foot shorter. 3.) Spread toes: sometimes cannot be performed over each toe due to lack of sensitivity.
4.) Penguin: heels stay pressed together, toes stand in some distance to each other, take toe stand 5th). Toe stand: Reinforcement from the penguin by standing on one leg and by pushing up and down several times.
As mentioned above, walking over different surfaces is well suited to improve the sensitivity of the foot and to stimulate the blood circulation. Continuing to run gives the muscles an input and can thus work better.For more exercises, see the article Physiotherapy for Hallux valgus To achieve holistic strengthening, improved perception and improved balance, coordination exercises with or without aids are suitable: standing on a trampoline, Airex cushion, wobble board, etc. Walking on the spot Running on the spot and stopping quickly Running and catching the ball at the same time Toe stand One-legged stand other leg writes the numbers from 1- 10 tap forward and backward with the other leg other foot grabs marbles and puts them into a container jump jump and at the same time hold marbles or cloth with the other foot stretch other leg backward and pull up forward lift leg lift knee bend and join with opposite elbow lift hip 90° and stretch only the knee bend hip 90° and stretch only the knee and stretch arms up and bend (pull shoulder blades together) Alternatives like rowing Pendulum of the arms, dumbbell exercises etc.
possible All exercises in the one-legged position can also be intensified with an Airex cushion, wobble cushion etc.
- Walk on the spot
- Run on the spot and stop quickly
- Running and catching the ball at the same time
- Toe stand
- Other leg writes the numbers from 1-10
- Tap forward and backward with the other leg
- Other foot grabs marbles and puts them into a container
- Hopping
- Jump and hold on to marbles or cloth with the other foot
- Stretch the other leg backwards and pull it upwards to the front
- Raise leg
- Bend knee and join with opposite elbow
- Raise hip 90° and stretch only the knee
- Bend hips 90° and stretch only the knee and stretch and bend the arms upwards (pull shoulder blades together) Alternatives such as rowing, swinging the arms, dumbbell exercises etc. are possible
Since a Hallux Valgus is often triggered by wrong or uncomfortable shoes, the foot muscles are accordingly tense.
Either a massage is performed by a masseur or one tries to loosen the muscles oneself. This is done either by loosening the foot yourself or with the help of a hedgehog ball, fascial roller or tennis ball. With the Hedgehog Ball you have to pay attention to the intensity of the massage, because the pressure may be perceived differently due to a change in sensitivity.
Simply place your foot on the hedgehog ball and roll. This works the same way on the fascia roll. With the tennis ball, pressure can be built up selectively to reduce the tone.
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