Tootsie Care

Everything rests on your feet

Foundational

Feet are the foundation of our mobility---not just for moving but even just standing. Toes, our little piggies, are more important than you would guess. Weak toes can cause ankle, knee, and calf pain.

Falling with Weak Toes

Weak and deformed toes also increase falls. Even if you are not concerned about falling now, falls become a big risk as we age. They can have drastic effects on health. People with weaker toes are twice as likely to have a fall. Strong, flexible toes improve our balance.

Bunions Are a Bump

When the foot is misshaped by prolonged stress, bunions can occur. They are common in people over 65. One out of two people will get bunions. They look like a bump on the outside of the foot just behind the big toe. Bunions cause the toes to get out of alignment with the foot. The toes point inward instead of straight ahead. This can happen either with the big toe or the little one. When it occurs on the little toe side, it is called Tailor’s bunions or bunionettes. These are less common.

Painful Effects

Bunions can be painful. The bulging bump at the base of the big toe can become red, swollen, and inflamed. It can also trigger corns or calluses. Corns and calluses form when there is repeated pressure or friction on the skin. Corns are round and tend to have a hard center. They normally form on the tops of the toes. Calluses can take any shape and usually form on the bottom of your feet. Because bunions change how weight is distributed on your feet, they can cause friction on other parts of the foot. When the big toe angles inward, it can cause corns or calluses where the toes are rubbing together. This additional pressure can also distort the remaining toes.

Bunions are Common

Women get them more often than men. This is likely because women’s shoes tend to squish the foot more, especially in the toe area. Wearing shoes that squish your toes together is harmful. Differences in tendons between men and women also increase the risk for women, but men get them, too. Genetics also plays a role in who gets bunions.

Good Shoes

Good shoes are vital for foot health. Good shoes don’t mean expensive shoes, but shoes that fit well and provide support. Shoes should have a large area for your toes so they are not pushed together. This is especially important if you have wide feet. Many modern shoes have the wrong shape for healthy feet. A good shoe will support and cushion your foot correctly. A well-supported foot is more likely to stay in alignment.

Align Your Toe

Brace It

If a bunion is starting to form, one way to align your toe is to use a toe brace. Toe braces or splints can help keep the big toe aligned. They can be worn at night while asleep or during the day with wide shoes. These braces can also protect the bunion from extra pressure, which can cause pain. Using a splint or brace can help restore a natural foot structure.

Space It

Soft gel spacers that fit over all the toes can help align the toes. You can wear these in your shoes, but make sure the shoes have enough room for your toes. You can also wear them overnight. At the start, only wear them for 10 minutes a day. Then, work your way up to an hour and then a few hours before wearing them in your shoes all day or overnight. Toe spacers may help prevent bunions and can lessen the pain they cause.

Tape It

Another way to help align the toe is to use medical tape to pull the big toe into its normal position. Be sure not to tape in a way that restricts circulation. To be safe, have a health professional show you how to tape your toe into position.

Toe Exercises

Plant and Rotate

Although you may never have thought of exercising your toes, it can help prevent bunions. To help align your toes, place your big toe on the floor, then rotate your foot to straighten your toe. You may have to hold your toe while you rotate your food. Keep this for at least a minute.

Toes Curls

Another simple exercise is toe curls. This involves scrunching your toes and holding them for 10 seconds, then lifting and spreading your toes out and holding them for 10 seconds. Keep your foot planted on the floor when you lift and spread.

Big Toe Raises

Keep all your toes on the ground and spread them out. Raise the big toe while keeping the rest of the toes on the ground. Don’t scrunch up your toes. Raise your big toe, hold and lower. Do this 30 times. It takes a while to learn to move your big toes without all the others moving with it, but with some practice, you can learn to do it.

Big Toe Press

Keep your foot on the ground and press your big toe down like you are pressing on a tiny gas pedal. Hold for 2 seconds. Repeat 30 times for each foot. Keep your other toes on the floor when you do this.

Little Piggy Press

Now, press all your other 4 toes. Don’t scrunch your toes. Keep them flat. Press for 2 seconds. Repeat 30 times for each foot. If it wants to pop up, hold your big toe down when you do this.

Calf Stretching

Many of us have very tight calf muscles. This puts extra strain on the foot and pulls foot tendons out of alignment. Do regular calf stretches with either some wedges or stand with your hands on a wall, toes pointed at the wall, with one foot back behind you and your heel on the ground. Slowly flex your knee to stretch out your calf muscle.

Foot Pressure

Another activity you can do is get a small knobby ball. Rub it on the bottom of your foot to stimulate the nerves and promote circulation. It’s perfect for when you are done with your toe exercises.

Surgery

If bunions have progressed too far and the pain is too severe, surgery may be the only option. Surgery most often involves either trimming or realigning the bones of the foot. Surgery sometimes provides pain relief when everything else has failed. After surgery, prioritize foot health to prevent them from coming back.

Foot Care

Foot care is essential. To prevent bunions, wear good shoes with a lot of support and a wide toe area. Rotate your shoes so you are not wearing the same pair every day. If you need extra foot support, get shoe inserts from a healthcare professional. Do 10 minutes of toe exercises every day. Also, trim your toenails straight across to prevent ingrown toenails.

Feet Carry a Lot

It’s never too late to improve your feet. If you don’t care for your feet, bunions can progress into arthritis and become painful, making mobility difficult. Improving your foot can benefit your legs and back. When our feet are not working correctly, our legs try to correct for them, and they get out of alignment, eventually causing back pain. Take care of your tender tootsies. A lot is riding on your feet.