The dreaded bunion is something no runner wants to develop or deal with. If you do find yourself with one of these boney protrusions, there are a few practical things you can do to keep your feet happy. I am not a physical therapist or a medical doctor, These are practical, non-invasive tips that have worked for me and I am passing on what I’ve learned.
How to relieve bunion pain
Wear a shoe with a wider toe box
Wearing a shoe with a wider toe box will allow your foot to have more room and avoid rubbing against the side of your shoe. Note that switching to a “wide” shoe when your feet are not wide, is not recommended and can cause instability.
Relace your shoes
I recently discovered this lace tying technique that allows more room in the toe box. It is a super easy update that can make a huge difference. Check it out here.
Avoid going barefoot
When not running, wear supportive shoes and avoid flip flops or tight fitting shoes.
Try taping your feet
Taping my feet before running has been hugely helpful. I do not feel the irritation in the area at all during or post running. I found this bunion taping technique from Lisa Howell of the Ballet Blog. She is a PT that specializes in working with dancers who have foot injuries. Many ballerinas have similar foot problems, such as bunions.
The technique requires a few minutes each time but it’s worth it. You will need both rigid tape and a flexible kinesiology tape. (This post contains affiliate links) Check out her technique here.
Some runners also find relief from icing and massaging their bunions. Again, I am not a physician or a physical therapist. I am sharing a few tips that have helped me significantly reduce pain from a bunion. Hope they help you as well.
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Me, Debbie, Jen, Lisa
Oh, these are great tips, Deborah!
I can imagine that ballet dancers have to take good care of their feet.
I’ve fortunately never had to deal with bunions yet, but you never know.
I wonder how these develop in the first place? Is it just a genetic thing?
Apparently there is a genetic component to bunions and people who are more active tend to be bothered by them more which makes sense. People who where a lot of high heels shoes are also prone to them
I have a little bit of a bunion on one foot but its never hurt or caused any pain when wearing shoes. Hopefully it stays that way! But I do tend to get a black toenail on that same foot, so Im not sure if because my foot fits tighter in that shoe that my toenail rubs more or something. Different lacing techniques is a great way to modify a shoe to avoid pain or further issues!
My podiatrist did tell me that toe nail damage is caused by tightness or rubbing so changing your lacing may also help you
I’m glad you’ve found a few ways to get some relief from your bunion issues. I have a slight one on my right foot…which is really odd, since that’s my smaller foot. Taping helps, as does moleskin and thick socks (for me at least). I had not thought of lacing techniques, but that’s a great non-invasive option!
Yes, both the taping and the re-lacing have made a big difference. I am still working on the socks!
I think bunions are the only foot problem I DON’T have, but i do have a lot of clients who are bothered by them. I’m going to pass these tips along. I’m sure the taping helps a lot.
I was wondering if you ever tried taping for your feet?
These are helpful tips! Cushioned socks and moleskin have helped me. I’m going to give the lacing a try.
The lacing really does open up the space a bit hope it works for you too
I know there are a LOT of runners out there with bunions, so your post should really help them!
Thankfully, knock on wood, that’s not something I have, at least not yet. Maybe because I worked from home for so long — as a teenager I loved super high heels, but after years of working on my feet (before working from home), I’ve been in comfy shoes a long time.
Flip flops aren’t good for anybody’s feet!
Agreed flip flops are not good for anyone! Thanks I do hope these tips can help other runners
Ouch! These are fantastic tips for relief. Bunions can be so awful, but i also wouldn’t want to have surgery on them.
Oh no surgery over here! Just trying to run more comfortably and these 2 things seems to help
Thankfully, I’ve never had a bunion before – sounds sore!
Yes they can be
I love your lacing tip! Fortunately, bunions have not been one of my running issues. I have a girlfriend who’s had surgery twice (both feet) for her bunions. At least she’s still running.
OUch I hear that is a painful one!
This is a great reminder, Deborah. I’ve never had bunions, but I know some runners who have. I’ll pass these on to them!
thanks you are lucky!
Luckily I have never had bunion issues, but I do have a small one on one of my feet. Foot issues can be so frustrating!
They sure can. Mine was really small for decades and then started irritating me
As I mentioned previously, I’ve noticed a slight bunion on my right foot. I have really narrow feet, and they’re quite bony. Thankfully, it has not given me any problems or discomforts… just looks a bit odd compared to my left foot, LOL.
They do look a bit odd. I hope yours continues to be pain free
I’ve been lucky not to have any bunion issues. Maybe because I’ve always worn wide toe boxes (because I have wide toes lol).
who knows! There may be some genetic component as well.
Until recently my job had me standing. And yes now I have bunions.
They hurt but hurt less since I discovered Topos running shoes.
That’s good. Mine only bother me when I do long runs or wear high heels
Dancers have the best foot remedies for sure. They probably go through it more than runners, in a lot of cases.
I’m glad you are finding techniques that work for you!
Yes, ballet dancers have very similar issues that runners do. These techniques do seem to be helping me a lot
Most of the women in my family have bunions. Luckily mine hasn’t popped up yet (knock on wood) but my mom loves Brooks Ghost sneakers because of the wide toe box.
Bunions are no fun at all. I hope you can continue to avoid them!
Thanks for the suggestion to find a podiatrist who can treat your bunion pain since neglecting these could become a painful experience for you. I have a friend who feels like she’s grown bunions while doing her regular marathon training lately. I should recommend this idea to her so we can find a podiatrist who can diagnose her condition if this pain worsens.