Bunion Repair Surgery Experience

Hey everyone! Seeing a lot of you curious about exercises for bunions, and I totally get it. Whether you’re trying to avoid surgery, manage pain, or speed up your recovery like I am, knowing which exercises can help is super important. My own journey through two bunion surgeries has really shown me the value of movement, both before and after going under the knife. Before my first surgery, I definitely wish I'd focused more on some gentle foot exercises. They can really help with symptoms and might even slow down the progression of your bunion. Think of it as giving your feet a little workout! Some simple ones I've learned about include: Toe Spreads/Abductions: Sit with your feet flat on the floor. Try to spread your toes apart, especially your big toe away from the others, and hold for a few seconds. Do a few reps. This helps strengthen the muscles that support your arch and keep your toes aligned. Toe Curls: Place a towel on the floor, and using just your toes, try to scrunch it up towards you. This strengthens the intrinsic foot muscles. You can also try picking up small objects like marbles with your toes. It sounds silly, but it really works those tiny muscles! Calf Stretches: Tight calf muscles can sometimes put extra pressure on your feet. Simple wall stretches, holding for 30 seconds per leg, can make a difference. Make sure to stretch both with a straight knee (gastrocnemius) and a bent knee (soleus). Foot Rolling: Using a tennis ball or a specialized foot roller, gently roll it under your foot from heel to toe. This can release tension and improve circulation. Now, for post-surgery recovery, this is where it gets a bit more delicate, and it’s absolutely crucial to follow your surgeon's advice! But once you get the green light, usually after the initial healing phase (like around my Day 21 recovery mark, when things started to feel a bit more stable), gentle movements are key to regaining mobility and strength. My doctor emphasized starting slow. Here are some very gentle exercises I’ve been doing, *after my doctor approved them*: Ankle Circles: While sitting or lying down, gently rotate your ankle clockwise and then counter-clockwise. This helps improve circulation and maintains range of motion without putting stress on the healing joint. Toe Wiggles: Just as it sounds! Slowly and gently wiggle your toes. This helps wake up the nerves and muscles in your foot. Gentle Foot Pumps: Point and flex your foot slowly. This can help prevent blood clots and reduce swelling. Isometric Toe Presses: Once allowed, you can gently press your big toe down against a surface without actually moving it, engaging the muscle without much joint movement. Remember, everyone's recovery is different, and what worked for me might not be right for you. Always, always, always consult with your surgeon or a physical therapist before starting any exercise program, especially post-surgery. They can tailor a plan specifically for your needs and ensure you're healing properly. Taking care of your feet is a marathon, not a sprint, and incorporating the right exercises at the right time is a huge part of that journey. Hope this helps some of you out there!