How to prevent a bunion

How to prevent a bunion - main image

From your big toe to your toe joint, foot and ankle surgeons know bunions ruin runners’ lives. Let’s stop them today.

Bunions have become an almost slapstick term in today’s landscape. Our grannies probably have one, our grandads may have many, but in most cases, we don’t really know what they are.

Let’s take your big toe for example. A big toe joint is very prone to our arch nemesis of the day, the bunion. Why? Well, partly because experts don’t always know what causes them but also because they’re a pain to get rid of and prevent.

West Chester Health describes bunions as, ”a bony, usually painful bump that sticks out of the joint that connects your big toe to your foot.” Simple. But what really causes them…

And how can we prevent them?

Wearing shoes for health

A woman lacing up her shoes

Wearing proper shoes is such an obvious one. Bunions can arise in high heels, a wide toe box type shoe, normal running shoes or even sandles… they can come from any shoe type but can be stopped with the right one.

In any case, you won’t need bunion surgery if you simply wear the right footwear. it’s too easy to drudge on wearing running shoes that are ‘fine’ only to then find that those blistery, bumpy and invasive skin mounds are coming, and fast.

It’s known that shoes that tie are better than slip-ons; laces prevent the foot from moving around and therefore rubbing in excess. And this is a big part of shoes that are comfy, because rubbing causes blisters, injuries and a whole host of easily avoidable workout traps.

Bunion pads

You can also get inserts to help prevent bunions. Bunion pain is always bad, but with a simple insert, you can correct foot alignment, distribute weight properly and keep your big toe straight.

But inserts and pads are actually different…

Bunion pads help improper shoes from getting worse, only because your feet are slightly more protected. Narrow shoes, soft soles, tight shoes – a bunion pad acts as a barrier to add pressure and prevent pain and growth. Look them up.

Caring right

Obviously, to wear shoes that help you, to wear proper shoes that support you is to make the first step in becoming a healthy trainer. But if you don’t look after your feet, even with the proper equipment, you’ll be screwed.

You can use lotions to keep skin moist and healthy, give your flat feet a massage to release tension, or use tactics like Epsom salt and warm water to stop them from aching.

Either way, no matter your foot structure or condition… take care of your feet and your equipment.


Feet are easy to maintain, really. Buy the right products (cheap if needs be), get the right footwear and prevent bunions. Simple… that’s what we came here for right?


What’s hallux valgus?

This is an issue with the base of the big toe. It grows over time and makes your toe turn inward.

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