Bunions can be bothersome, painful, and sometimes unsightly, but they’re quite common. According to the Cleveland Clinic, around one-third of Americans develop these bony protrusions.
A bunion typically appears as a bony bump at the base of the big toe joint. There are three main types: congenital, which are present from birth; juvenile or adolescent hallux valgus, affecting individuals 18 and younger; and tailor’s bunion, which typically forms on the outside of the foot near the pinky toe due to tight or ill-fitting shoes.
Although bunions affect a significant portion of the population, a 2023 study found that women are 2½ times more likely than men to develop them.
If you’re dealing with bunions, there are several strategies you can try to alleviate the pain:
Self-care: Start by indulging in some self-care. Soaking your feet in warm water with Epsom salts can help ease muscle and joint pain. Consider investing in an at-home foot spa for added relaxation.
Inserts: Shoe inserts and padding can provide relief while walking, standing, or sitting. Over-the-counter orthotics are readily available and can help control pain, but for a more personalized fit, it’s advisable to consult a professional.
Creams: Over-the-counter pain medication can help alleviate bunion pain, or you can try creams containing capsaicin, a compound found in chili peppers. Research has shown that capsaicin creams may improve foot pain within eight weeks.
Stretching: Incorporate stretching into your daily routine, particularly in the morning. Simple exercises like ankle circles and towel stretches can help loosen joints and muscles, providing relief from bunion discomfort.
