Best Tips for Running with Bunions | Decrease Symptoms and Run

Last updated on November 4th, 2022 at 01:45 pm

Bunions are awful. In fact, the pain can become almost debilitating if bunions are left to progress for years. For me, bunions were an issue of pain from a very young age, and corrective surgery was my path for improvement when in my late teens. However, as I quickly discovered, to my horror, bunions can return even after having surgery. With bunions returning to both sides of my feet, and my love for trail running persisting, I became dedicating to researching and discovering the best tips for running with bunions.

In this post I briefly provide information on how you can tell if you may be developing bunions, and offer the best tips I have found that can keep you happily running, even with bunions.

First and foremost, you can absolutely run if you have bunions. In fact, the more often you’re wearing shoes with arch support, the better. However, just make sure your shoes are without painful overlays that are designed to add structure to the uppers on many running shoes.

For instance, I used to have a pair of Mizunos that had a large plastic logo that covered my big toe joint from the outside. And yes, these overlays are deigned to keep your foot from sliding sideways, but for bunions they equal severe. However, these days many brands have switched to soft overlays that add structure without pressing on your joints. Furthermore, I run trails in the La Sportiva Lycan II and on track with the Saucony Endorphin Pro, so there are plenty of options for runners with bunions.

Additionally, we go into detail below on ways to alleviate and rehab your bunion pain before, during, and after runs.

Barefoot running is a style of shoe that has a lower heel drop which exercises the ligaments in your feet and helps you perform a natural stride without striking hard on your heel.

Now, it’s not for everyone, especially runners with known foot ailments like bunions. In fact, because you land on the ball of your foot while barefoot running, it can make bunions and the pain associated with them worse.

However, many bunion sufferers claim that this extra exercise eventually leads too less bunion pain in the long-term as their toes can properly stretch.

Finally, many zero drop shoes feature lots of toe room, which can help provide comfort with bunions.

Now, in our opinion barefoot running is good for training on short 2-10 mile runs, but it could be potentially detrimental if this is the only style of running you take on.

Understanding Bunion Symptoms

Firstly, bunions could potentially impact any runner. Some of us, however, are genetically predisposed to developing bunions. That said, there are plenty of societal influences that encourage or accelerate bunion development.

Whether you were born to have bunions, or you’ve been squeezing into the wrong shoes for years, the symptoms are generally the same.

Redness and Swelling in Joint of Big Toe

Since bunions tend to chafe on shoes there is likely to be some noticeable irritation. So, it is common for the big toe joint to experience visible reddening from where prolonged rubbing has been occurring. Plus, enough of this irritation will cause swelling.

RELATED: Best Workout Shoes for Bunions

Although swelling at the joint is our bodies reaction to the discomfort as a way to heal the tissue, it creates an even tighter space and exacerbates the problem.

A Large Protruding Bulge or Bump on Toe Joint

Furthermore, as your big toe pushes inward against the second toe your big toe joint may begin to grow larger.

Again, the expansion of your big toes’ joint can have a snow balling affect as its size can make for further discomfort in shoes, which creates additional reddening and swelling.

Very specific pain during or after standing, walking, or running

Localized pain in the feet, predominately centered around the bulging bunion is the most common symptom. In fact, this pain can carry over whenever you’re on your feet. Running, walking, standing, jumping, or anything else where foot pressure is required could be a pain causing activity. For me it’s even when seated, a dull ache inside the joint whether or not you’re wearing shoes.

Really, the pain experienced as a result of bunions is the main issue.

If we could all run without pain or limits, we wouldn’t need to address having bunions. Or, at least, it wouldn’t be a necessity.

Limited movement in big toe

Finally, if enough time passes without intervention, you may experience more serious symptoms. Limited toe movement can be a result of unaddressed bunion development.

This typically takes some time though, and is primarily an issue when arthritis begins to creep into the toe joint.

The bunion plus arthritis can really limit how the big toe functions.

As you might expect, the symptoms listed above are all fighting against you in your quest to continue running.

But alas, we are a dedicated bunch. So, if you are as in love with running as I, you will want to explore every option possible to make running with bunions possible.

Not only do we want to make running with bunions possible, but less painful as well. Below we explore some of the best tips for running with bunions. Hopefully, these can help you like they helped me.

1. Change Your Running Shoes

If something is causing pain during your run, change it. This is true for all aspects of running, but certainly your shoes.

As runners, our feet take most of the abuse. So, it only makes sense that if we experience foot pain to try to make the necessary adjustments. Trying to push through pain might work in the short term, but doing so continually has the tendency to create more chronic foot pain. This is certainly true of bunions.

You deserve to run in shoes that don’t hurt. Here are two recommendations for selecting shoes that will reduce bunion foot pain.

Wider Shoes are Better for Bunions

Narrow-toed shoes are bad for bunions. Many of us may have grown up wearing shoes too tight for our feet (even if we didn’t realize it at the time). After all, healthy shoe options are a bit limited for young people in general. Moreover, most shoes produced commercially for younger people aren’t taking bunions into consideration.

RELATED: Best Gifts for Trail Runners

Furthermore, most people don’t develop fully noticeable bunions until later in their adolescence or young adulthood. This creates a snowball effect for those of us fighting the onset of bunions earlier than most… Shoes just weren’t made with us (or my feet) in mind.

As an adult with bunions, however, there are more options.

In fact, we go over some great shoes for bunions in our Best Workout Shoes for Bunions post.

Shoe Brands Focused on Wider Toe Boxes

Additionally, there are a number of running shoe brands focusing on wider toe boxes.

If you are running with bunions, look into Altra Running Shoes or Topo Athletic.

These two shoe brands have taken a stance regarding design, and the main beneficiaries are those with foot ailments. More specifically, those of us with bunions!

Try a “Zero Drop” Shoe Along with a Wider Toe Box

A zero drop shoe is a shoe that does not have an elevated heel (hence “zero drop”).

Zero drop shoes provide additional space on the interior of the shoe that provides your foot additional room without discomfort.

In other words, less aggravation of the bunion since the shoe is allowing your foot to rest in its more natural position. The brands mentioned above (Altra and Topo) both offer zero drop shoes, as does Lems.

Gradually Transition Your Running Shoes

If you do pick up a pair of wider toe box, or zero drop don’t put them on and run a marathon the next day. Take time to transition into them.

Your feet need to get used to their new environment, and allowing your feet to acclimate to their new environment is important when trying to prevent shoe related injuries.

Try running increasingly greater distances in your new shoes before using them for all of your running efforts.

2. Bunion Massage Therapy

Additionally, if you have ever received professional physical therapy it likely included massage therapy as a part of it.

With foot pain, and more specifically bunions, massage therapy can become a big part of mitigating pain. The beauty of massaging your feet and toes is you don’t necessarily need to have it done by professionals…you can do much of the massaging yourself.

Bunion Specific Massages

There are a number of ways to massage your bunions. I have two primary massages I have fallen in love with. Below I have outlined the steps for these two different bunion massages:

Bunion Massage Method One, Steps

This bunion massage method focuses on flexibility. Essentially, you are going to move around your big toe to train your joint and ligaments to get used to movement and varying degrees of pressure.

1. Grip your affected big toe from beneath the toe nail (if massaging your left foot, use your right hand)
2. Pull your big toe slightly away from your second toe in (you will feel light pressure in this position), and hold for 5 to 10 seconds
3. Push down on your big toe while keeping it slightly separated from your second toe, and hold 2-5 seconds
4. Push upward on your big toe, and hold for 2-5 seconds
5. Return to the starting position, and use your thumb to massage the top of your big toe from the toe nail to the base of your big toe, rub for 20 to 30 seconds
6. Repeat the full cycle outlined in the steps above 3 to 10 times depending on your available time, and what you can accomplish comfortably

Bunion Massage Method Two, Steps:

This massage focuses on rubbing the foot muscles, and ligaments. The intent is to rub stressed ligaments and muscles in your foot to try and relieve pressure and pain.

1. Take a seat and bend your knee so the focus foot can be reached
2. Grab the underside of your foot with your opposite hand to “cradle” it in place
3. Use the thumb on your same side hand to rub from the bottom mid-foot, along the arch up to the ball of your foot
4. Repeat this motion, increasing pressure just beneath the ball of your feet
5. Use your thumb to circle the bunion, from the ball of your foot around the bunion to the bottom of your big toe
6. Use your thumb to rub the bottom of your big toe on the backside of your big toe knuckle
7. Repeat the process above 3 to 10 times depending on how much time you have and how comfortable the massage is feeling on your foot and bunion

The intent of this massage is to provide pressure relief for the ligaments and muscles most immediately surrounding your bunion.

3. Bunion Stretches

In addition, stretching the area around your bunions can provide increased mobility to the joint over time. This increased mobility can relieve the pain experienced as a result of having bunions. The aim of any bunion stretch should be to improve flexibility and strengthen the muscles that control your big toe.

Here are two very simple stretches that can keep you running with bunions.

Toe Curl Bunion Stretches

Sit down, and bend your leg so your foot is pointing straight out in front of you. Point your foot, and spread your toes. Then, curl your toes under your foot.

Hold for 3 to 7 seconds. Release, and return your toes to the spread and straight position. That is one repetition. Repeat this stretch 10 to 15 times.

Stationary Surface Pressure Stretch

Using a stationary object can provide great resistance for stretching your big toe.

Find a wall, a stair, or some other firm vertical surface. Angle your foot so your toes press against the hard surface. Your heel will be on the ground, and your toes should be pressed along the vertical of the hard surface. Slide your heel toward you while keeping your toes pressed against the hard surface. This will increase the stretching sensation. Once you have found a spot where a consistent stretch is being felt, hold for 10 to 15 seconds.

After 10 to 15 seconds, relax your foot, curl your toes in the opposite direction (under themselves), and hold them in place for 10 to 15 seconds.

Repeat pressing against the hard surface and curling your toes under four to five times.

Increase Stretches Over Time

If the stretches are a bit much, just do what you can handle.

The goal should be to build flexibility, and depending on how advanced your bunions are it may be more of a strain on day one.

Start with what you can handle and build on it over time.

4. Toe Spacing Techniques

Toe spacing has become an increasingly popular technique for reducing bunion pain for runners. The concept is based around making gradual corrections to the way toe bones and joints line up in your toes.

The medical community isn’t unanimous in their effectiveness, but toe spacers have shown to decrease pain for some. Because toe spacers can decrease pain for some it seems worth mentioning them here.

Advocates of toe spacers cite three main benefits:

Aligning toes will improve balance and stability
Provide a base for strengthening muscles in foot and lower leg
Reduced bunion pain through proper foot function

And there are two of the main toe spacing products that we like: Correct Toes, and Yoga Toes. Each of these companies offer a variety of products that focus on bringing toes back into their more natural alignment. Additionally we like the Mind Bodhi separators for actively walking in our home, whereas the previously mentioned product are best for lounging or stretching.

When the toe spacers are being used, your toe ligaments shift during use. And while they won’t permanently remain in that position, they are being moved around, exercised, and stretched. As a result, this in addition to stretch and massage can help reduce bunion pain for runners.

5. Experiment With Going Sockless

This seems like an odd tip, and I know what you are thinking: How would not wearing socks help me run with bunions?

It really comes down to how you want to fill the available space inside your shoe, as well as what kind of pressure and friction is occurring at the point of your bunion. Will removing socks from the equation make enough room inside your shoe for better bunion space?

You might be surprised. Depending on the type of socks you’re wearing, they might just put that small bit of additional space on your toes to create additional pressure on your bunions.

Again, this tip may not be for everyone, but I can speak from personal experience that this tip can make a positive impact for some people. Now, because I made the transition to sock free running, and feel it has helped me run with bunions.

When it comes to running without socks, start with lower mileages so your feet and skin can adapt. Over time you will likely develop calluses, which will help prevent blisters. I should also note, that for longer distance runs I use super thin socks to help prevent developing blisters. For short runs I go sock free though.

6. Alter Your Shoe Lacing For Bunions

As we’ve mentioned, one of the keys to running with bunions is providing enough space for your toes within the shoes you run in. And while lacing running shoes may not feel like something that can have a substantial impact on bunion pain, it can actually make a decent impact.

In fact, check out this video to learn a great lacing technique that can keep you and your bunions on the trails.

7. Limit Overpronation While Running

In common terminology, overpronation is when your foot rolls inward too much. When this occurs, additional pressure is put on the big toe, as it is one of the main stabilizers in the foot that responds to overpronation. If you have bunions, overpronation can be especially frustrating since additional pressure will be put on your already painful toe joint.

There are numerous ways to reduce and prevent overpronation, but one of the most commonly employed methods is adding some form of arch support to your favorite running shoes.

There are various over the counter inserts you could purchase to add arch support. Plus, if your overpronation is really bad you can also work with a podiatrist to get a specific insert created that is more tailored to an exact mold of your foot.

Limiting overpronation is a great way to reduce one of the major pressures on your big toe while running. Removing this potential point of pain from your run puts you one step closer to a pain free run with bunions.

8. Bunion Surgery

Finally, surgery should always be considered the last resort. Not only does it involve cutting you open and making some fairly serious changes to your body it also results in a significant amount of recovery time, and fairly intense rehabilitation.

Bunion surgery involves physically correcting the alignment of your toe joint. This may not be a route everyone wants to follow, but for those of us that have tried everything else it may be the way to go.

My Experiences With Bunion Surgery

Now that the above has been stated, I should note (as I did in the beginning of this post) that I had bunion surgery shortly after high school to address my bunion pain.

And I won’t lie, 70% of my decision was based on vanity, but hey I was 18.

Wearing tight and flat Vans shoes, and walking around barefoot along with my very narrow track shoes probably didn’t help my bunion situation when I was younger. And as I aged, I didn’t change my style much until the past several years, so my surgery results have been varied throughout the last 17 years. My findings include occasional mild aching pain while resting, severe bone pain in shies with hard overlays, and close to normal joint bending. As a result, I find my surgery to be a success since I haven’t felt the sharp aching when sitting that I used to. Plus, it is definitely less unsightly to look at.

Now, everyone responds to surgery differently, so I can only speak from personal experience. For me, the surgery seemed to reduce bunion pain and realign my big toe.

However, I can say that certain shoes still aggravate the surgery scar, and my anxiousness to start walking and running after surgery probably wasn’t the smartest way to ease into rehabilitation.

Follow All Post Operation Instructions

After you get surgery there are directives from your doctors. They might provide you with how long you must wait until you walk, or what type of stretches you need to do to recover well. In my case, I received all kinds of instructions for care and recovery. I am impatient, however, and probably didn’t respond as well to the surgery as I otherwise could have.

In other words, if you get bunion surgery, don’t walk until they tell you to walk. Follow all instructions for rehab, and don’t rush the recovery. It may not seem like it at the time, but waiting a couple more weeks before you walk or run won’t be the end of the world.

Don’t Rush Into Surgery

Surgery is a big deal, and as I said above, should be the last resort. Because of this, take your time before making the decision. Consult your doctor, talk to others who have received the surgery, and try out some of the other tips in this post to see if you can control your pain through non-surgical means. Plus, by continuing to wear shoes with little support and treading barefoot, my bunions came back.

Now, my feet are less painful than they were in my teens, but just like many major joint surgeries, you can only have bunion surgery 1-2 times in your life.

Can I Run a Marathon With a Bunion

The good news, yes, you can run a marathon with bunions. Trust me, I understand the pain you feel with every step. However, bunions are not damaged tissue, so they will not get worse if you run a long race. But, that’s not to say that you will be pain-free at the finish line.

Furthermore, runners should start bunion stretches, massage, and follow our tips for therapy while training well before race day.

Additionally, you must get and break in shoes with proper support and a wide toe box in which you can log miles before the race.

I’ve also had luck lubing up my bunions with Vaseline or foot glide to help move shoe overlays away from the joint. Plus, if you’ll be running without socks, a little lubricant can stave off blisters.

Don’t Let Bunions Stop You From Running

Regardless of how minimal or advanced your bunions, I believe it is important to keep doing what you love. Even if you have to alter your regimen, or decrease mileage, running with bunions is something many of us have to continue doing to enjoy the outdoors the way we want to.

Hopefully the tips outlined in this post can keep you running with bunions. If you have some tips of your own let me know in the comments! Either way, at least start with massage and stretching to prolong the health of your feet.

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