How to Run with Bunions? | Best Tips for Pain Free Run

Be the first in your family to say my Bunions do not cause hindrance in the running!

Now do not frown or smirk like it is an impossible task because I will be suggesting methods that prove otherwise.

It is common knowledge that bunions are hereditary and run in the family. Your siblings and parents most likely have Lumps at the base of the big toe.

Instead of driving yourself wild while listening to the difficulty of running, you can share some tips with them as well!

However, that is not all because other deciding factors cause the formation of Bunions. Women and Diabetic people may be more susceptible, but you have failed to notice one thing!

Pressure Effect:

Minor factors that increase pressure at the Metatarsophalangeal Joint lead to painful bumps. It can be because you are not wearing the right shoe wear or you simply have been practising the wrong moves.

Shoe wear and materials cause a big impact. The Bunions are not formed overnight. Gradually the protrusion is formed and if you continue to ignore it. The Bunion will keep increasing,
As horrifying as that sounds, let’s look at the proper running techniques along with other factors before it gets even more uncomfortable!

Choosing the right shoe:

Running even without a Bunion depends largely on the shoes you are wearing. If they are not of the right size, shape, and stretchability, your gait is automatically affected.

So, it would be best if you were not surprised why you ended up with a Bunion because ill-fitted shoes have been changing your foot’s natural anatomy. The big toe is shifted towards the smaller toe increasing the wedge of the Intermetatarsal Angle.

To avoid that, choose shoes with the following characteristics:

Narrow toe box:
Narrow toe boxes of athletics do not develop the Hallux Valgus from scratch, but it does increase its intensity and pain. Bunions are less stable than an average foot because the outward protrusion divides the body weight unevenly. The rounded outward jutting is also hard to jam into the narrow shoes. If you push against the odds, then it is most likely to injure the area. Broader and softer shoes are a safer option.

The midsole of the feet matters a lot. Regardless of running shoes or sandals, it would help if you chose a sturdy yet comfortable midfoot. It enables you to maintain body weight and take the pressure off the toes. The footbed acts as secondary padding that brackets the lump and catalyzes its healing ability.

Midsole and Heel level:
Running shoes commonly have thick soles that cause elevation of heels. The level between the front and back of feet is disturbed. Due to the higher angle of heels, additional pressure falls on toes that are already bruised and tender. Running shoes with less elevation difference between the heel and toe box are preferable.

But running stretchable shoes. They will facilitate running with bunions. Even if the heel is higher, flexibility at the front will let you enjoy the tick sole without further damaging the Bunions. The height of your strides will increase, and the clenching of the foot muscles will be facilitated.

Choose the socks wisely:
It is not a joke when you are advised to choose the right socks for bunions. The right kind of fabric can heal the pointed tender area within a few months. Cotton socks are commonly used; however, they are not a safe option. Cotton increases friction that causes redness and swelling of a bunion.

Choose spandex or wool socks. They are not only comfortable but provide maximum coverage. Avoid socks that have seams for the toes. That increases the rubbing of toes and juts out the protrusion more. Seamless socks are safer and give a wide berth to the metatarsal joints.

Repetitive Stress:
At a set pace and speed, the shock from the ground is repeatedly hitting the affected area. It may seem like a trivial thing for a few weeks but imagine if it is done for years. The unprotected attack of force is bound to leave its mark on the feet in the form of Bunion. Wearing cushioned orthotics and softer guideline shoes will help!

Choose comfort:
The size of the shoe undoubtedly plays a vital role in ease and walking. However, if you were to choose, you should rely on comfort because the shoe’s outward protrusion needs inward space. That automatically increases the size. Size varies from company to company, but comfort remains!


Bunions make it difficult for the feet to distribute body weight. Usually, the toes flex to accommodate for the crushing pressure. However, because of decreased mobility and the big toe’s pushing, the joint’s outward rolling causes anything but help. The pain increases when the weight of the body comes crashing down on the restrained area.

To accommodate body weight, wear lightweight shoes. The floating feeling will balance the weight of the body.


You might have noticed that you have accommodated your running patterns differently to relieve pain from the bunion. Your feet are pushed inward. They lean towards each other more. The uncomfortable rolling can change your body symmetry while running. That is damaging for your hip and knee joints.

Orthotics like toe separates and night rails should be used that help you put pressure on your bunions without causing pain.

Bunion pads:
Bunion pads are available and easily accessible. They have an effective mechanism of action even though it may not seem like it. They wrap around the toes and protect the joint from being hit with additional pressure. Reduction in the motion force helps you in walking.

Toe separators:
Toe separators can work wonders. It may feel uncomfortable at first, but you will get used to them. Choose padded separators that will absorb the shock as well as keep distance between toes. Widening of angle even in unaffected toes helps balance out the bunion so it can heal quickly.


While running is soothing and relieving it can also cause muscle fatigue. After a long day, you want to relax and let the foot muscles rest.

Practicing foot exercising after a few minutes of rest can relieve night pain.

Toe Spreads:
Place your feet on the ground and relax them. Now lift the toes while keeping the heels on the floor. Flex your toes wider and contract them. Repeat this exercise fifteen to twenty times.

Toe circles:
Place your feet on the ground. Bend over and touch your toes. Keep the feet level with the ground. Hold your big toe and rotate it clockwise twenty times. Repeat the exercise two to three times while giving the toe a break for one minute.

The rotation regulates blood flow and eases the stiffness in the joint.

Towel grip:
Place a towel or any thick washcloth on the ground. Grip it with your toes. Roll the toes inward while holding the towel. Keep doing it for seven minutes.

Ball roll:
Take a soft, scrunch ball and place the center of your feet on it. Now roll the ball with your feet till it reaches both ends. Grip the ball when it comes to the toes and release it. Repeat the motion ten to fifteen times.


Let’s make the most out of running without adding any more problems. You do not have to stop altogether because I have told you effective ways that help you run around your problem. However, if you see no improvement in your running methods, please contact your Foot Specialist!

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