How to prevent hallux valgus
Hallux valgus is considered a typical female problem and according to experts to a considerable extent hereditary . If your mother or aunt is affected by the crooked position of the big toe, it is possible that you also have the predisposition for it. However, this does not mean that you have to accept your fate. There are effective ways to treat a mild hallux valgus or to prevent the development of a bunion . Not only genes, but also external factors can promote the misalignment - or even prevent it. We reveal how you can prevent hallux valgus.
How do you recognize a hallux valgus?
Hallux valgus is a foot deformity that can take on various forms . However, symptoms are always:
- visible changes in the foot
- varying degrees of pain
- Pain occurring under various conditions
The signs of hallux valgus are visible and palpable. Nevertheless, women with hallux valgus do not have to forego trendy shoes. For example, you can go for fabric sports shoes. If you like wearing real leather, you can put an object in the front of your toe box to apply pressure to the outer areas. Then put the shoes in the freezer overnight and take them out again the next day. The toe box is now much wider than before, so you can wear your favorite shoes without feeling guilty.
Prevent hallux valgus with barefoot walking and foot exercises
When we walk barefoot, our feet have their most natural shape: they are not forced into shoes that are too short or too tight, but can develop naturally and adapt to the surface . Wearing shoes, on the other hand, causes the muscles, tendons and ligaments of the foot to atrophy. Deformations such as splayed feet, flat feet and even bunion, hammer or claw toes are the result. By You can counteract this by going without shoes more often . Summer is the perfect time to go barefoot - whether in your own four walls, in the garden or on holiday at the beach. But even in winter, you can go without your shoes now and then in the warmth of your home and give your feet a little relaxation without sturdy shoes. If you get cold easily, just put on thick, soft socks.
Strengthen your foot muscles properly
Foot gymnastics aims at a similar effect: through certain exercises, the Foot muscles should be strengthened . Weak connective tissue is one of the main causes of hallux valgus and other foot problems. Strengthened foot muscles, on the other hand, are able to compensate for this deficit to a certain extent and significantly slow down the progression of the misalignment. So if you notice an incipient hallux valgus, it is worth investing some time in your feet every day. For example, you can rub your bare soles while sitting Massage with a massage ball by rolling it back and forth on the floor for a few minutes. If you don't have a massage ball to hand, a golf ball, for example, will also work.
Next, you can train your feet with a little gripping exercise. Try to grasp smaller objects with your toes. Start with flat objects that are fairly easy to grasp. If you want to increase the difficulty level, try round objects, such as a marble.
In addition, it can help to Spread your big toe as far as possible several times . Finally, slowly stand on your tiptoes, hold the position for a few seconds and then roll back up. Repeat this exercise several times. Stretching exercises of this kind are particularly beneficial for your big toe.
Gentle and effective. Foot training against hallux valgus
First signs of a Hallux valgus like beginning Pain and swelling in the big toe joint can be alleviated through targeted exercises and progression can be slowed down and sometimes even stopped. With yoga, self-healing powers are activated and even as a beginner, the body can be mobilized to relieve cramps such as hallux valgus and counteract muscle shortening. It is important to approach this slowly with very gentle exercises in order to Body feeling to refine gradually. Instructions for effective foot exercises for prevention can be found here: