Bunions can be shrunk naturally through wearing the right footwear, using bunion correctors, and doing foot stretches. Diet also plays an important role in preventing and shrinking bunions. Other methods include massage therapy specific to foot blood flow, and epsom salt foot soaks.
It’s estimated that around 70% of Australians over the age of 60 struggle with bunions. However, bunions can affect people of all ages, and often cause extreme discomfort and pain. Severe cases of bunions often require surgery, but there are natural ways you can manage a bunion and reduce its size.
At Align HC, our foot care team deal with a variety of foot issues, and bunions are a common one. We’ve compiled some ways for you to deal with your bunions naturally before considering surgery, and also answered your frequently asked questions regarding bunions.
Key Takeaways
- Wearing the right shoes and doing foot exercises can relieve pain and even shrink bunions naturally.
- Bone bunions require surgery to remove and cannot be shrunk through natural means.
- Bunions can be prevented through a healthy diet and walking barefoot more often.
- A podiatrist can help you shrink bunions naturally if you prefer not to have surgery.
Why Do Bunions Develop?
Bunions develop because of genetics, but also they can develop due to wearing incorrect footwear that forces the big toe out of alignment. Other causes include:
- Low arches
- Imbalanced weight distribution
- Weak connective tissue
- Arthritis
- Standing or walking for long periods
- Foot injuries
Other less likely reasons you may develop bunions are gout, neuromuscular disorders, or ligamentous laxity. However, the most common causes are genetic predisposition, and shoes that are too tight or badly shaped.
6 Ways to Shrink Bunions Without Surgery
Many people with bunions are able to avoid surgery by opting for natural ways of shrinking their bunions. As with all things, prevention is better than cure. But if you find yourself developing a union, here are seven natural ways you can attempt to shrink them.
Here’s a summary of our tips:
| Tip | Key Advice | Benefits |
|---|---|---|
| Your Shoe Choices | Wear wide, supportive, cushioned shoes and avoid tight footwear | Prevents worsening Supports arch Reduces pressure |
| Bunion Correctors | Use toe spacers, splints, orthotics, or bunion sleeves | Relieves pain Realigns toe Shrinks bunions over time |
| Exercises and Stretches | Do toe stretches, strengthening exercises, and foot rolling | Improves flexibility Strengthens foot muscles Reduces bunion progression |
| Massage Therapy | Get professional foot massages to relieve tension | Stops misalignment Reduces pain Slows bunion growth |
| Your Diet | Maintain a healthy weight to prevent imbalance | Reduces pressure Prevents worsening Supports natural healing |
| Epsom Salt Foot Soaks | Soak feet in warm water with Epsom salt | Relieves pain Reduces swelling Improves circulation |
Here are our detailed tips for shrinking bunions naturally:
1. Your Shoe Choices
Start wearing more comfortable shoes, and avoid shoes that force your feet into abnormal positions. Wearing the right shoes to shrink bunions is a good start, and will also prevent your bunions from getting worse.
Pick shoes with wide toe boxes, and make sure they are a bit loose when trying them on. Find shoes that offer support for your arch, and a comfortable cushion for your feet. Also consider alternating your shoes from day to day so that they are always in a different position.
2. Bunion Correctors
Bunion correctors come in different forms. They reposition the big toe and not only relieve pain, but also realign the toe to shrink bunions over time. Examples of bunion correctors are toe spacers, splints, orthotics, and bunion sleeves.
3. Exercises and Stretches
Toe stretches, strengthening exercises, and foot rolling are other things you can do to shrink bunions naturally. There are many bunion shrinking exercises you can do at home, but it’s best to consult with a podiatrist for advice on how to do this more effectively.
4. Massage Therapy
Podiatrists and physiotherapists like Align HC also provide special massages that can stop the progression of bunions. Massaging the foot in certain areas releases muscle tension, stopping the misalignment of the big toe.
5. Your Diet
Because bunions can be caused by an imbalance in weight distribution, being overweight can worsen the problem. Eating healthy and losing weight can stop your bunion from getting worse, and will assist in healing it naturally.
6. Epsom Salt Foot Soaks
A foot bath filled with warm water and dissolved epsom salts will relieve the pain and discomfort of bunions. It does this by softening the foot, reducing inflammation and swelling, and improving blood circulation.
- Fill a basin with warm water.
- Add ½ cup of Epsom salt and stir to dissolve.
- Soak your feet for 15 to 20 minutes.
- Gently massage your feet afterward for extra relief.
How Can You Treat Bone Bunions?
The only way to get rid of a bone bunion is to get surgery. Bone bunions cannot be treated naturally, but you can use various methods to relieve the pain and discomfort of having them. Consult with your podiatrist for a recommendation on a bunion surgeon if yours has become a major hindrance.
What Can You Expect at a Bunion Consultation?
At an Align HC bunion consultation, you can expect to be asked a few questions relating to your lifestyle, your weight, and your general health. Our experienced team will then examine your feet, and determine the best course of action to remove your bunion. Advice will include exercise routines you can do at home, massage therapy options, and foot soaks.
How to Shrink Bunions Naturally | FAQs
Can wearing certain types of shoes exacerbate bunions?
Yes, wearing certain types of shoes can exacerbate bunions and even cause them in the first place. Shoes like high heels, pointed-toe shoes, hard, inflexible shoes, and shoes with little-to-no arch support should be avoided if you struggle with bunions.
How does maintaining foot hygiene impact bunions?
Maintaining foot hygiene can prevent bunions by preventing infections and calluses (hardened skin). Keeping your feet clean will also prevent blisters, skin irritation, and open sores. Keep your feet moisturised and always wear fresh socks with alternating shoes each day.
Does castor oil help to shrink bunions?
Castor oil has been known to help shrink bunions if applied correctly. The oil should be applied with a bandage wrapped around the affected area. Left for a few days, the castor oil will reduce inflammation and relieve pain. After multiple applications, the bunion will appear smaller.
Back to top: How to Shrink Bunions Naturally
