04/28/2025
Hey, you with the bunionā¦
Muscle imbalance is the primary driver of early bunion formation.
Shoes with a narrow and tapered toe box squeeze the toes together, pointing the big toes and pinky toes towards the middle toes.
This toe positioning places the ADDuctor hallucis muscle in a shortened position, which causes the muscle to contract and tighten to prevent laxity. The ADDuctor hallucis is a V-shaped muscle with it's central attachment on the lateral side of the big toe (between the big toe and second toe); one aspect travels deep between the 1st and 2nd metatarsal bones, while the other aspect attaches across the plantar plate near the 3rd, 4th, and 5th MTP joints.
This positioning also places the ABDuctor hallucis in a lengthened position. The ABDuctor hallucis attaches to the medial side of the big toe and runs along the arch, eventually attaching to the calcaneus.
Over time, the ADDuctor hallucis becomes so tight it shifts the big toe laterally towards the middle toes, out of alignment with the 1st metatarsal. Consequently, the ABDuctor hallucis grows long and weak, unable to oppose the tightened ADDuctor hallucis. Additionally, the flexor hallucis longus muscle that flexes the big toe now flexes a misaligned joint, further exacerbating the bunion angle.
Fortunately, muscles often respond well to rehab exercises and realignment training. The goal for conservatively reversing and rehabbing bunions is to restore balance to these muscles.
Exercising the feet while wearing Correct Toes is one of the best ways to encourage a more optimal toe alignment. Pairing Correct Toes with targeted stretching and strengthening exercises while avoiding narrow footwear often provides fantastic results.
*labels in this image use medial/lateral in reference to the foot's midline, while the text of this post uses medial/lateral in reference to the body's midline.
