In this video, I'm going to show you how to relieve bunion pain at home using no special equipment. Stay tuned. Hey, everyone. Dr. Rowe coming to you from SpineCare in Saint Joseph, Michigan. In this video, we're going to go over bunions, also known as hallux valgus, and I'm going to show you how to get quick pain relief in a very easy-to-follow three-part guide. In the first part, let's just focus on getting immediate bunion pain relief even as little as 30 seconds with great stretching exercises. In the second part, we're going to focus on self mobilization of the big toe. So, definitely don't miss that one. In the third part, we're going to focus on everything in and around that big toe to hopefully lead to less issues, of bunion pain in the future. Go through all three parts, take what is most effective for you. As a bonus, all of these exercises can be done at home, don't require any special equipment and may give quick bunion pain relief, even in as little as thirty seconds. So, let's get started and fix that bunion pain at home right now. In the first part, we're going to focus on great stretching exercises that can give quick bunion pain relief and we're really going to focus right here on the big toe at the metatarsophalangeal joint right here. That's what gets irritated and causes that toe to really start to have that deformity. As somebody that suffers a little bit with bunion pain myself, I'm gonna show you some really good exercises that really have helped me in the past. The first one is called a sock toe spreader. Obviously, all we need is a sock. What I would recommend is something very thin. A dress sock is perfect. So, what I'm going to do is start off right at my pinky toe right here and just place that sock right in between it and then I'm going to loop it across and then go in between the other toe and then just kinda crisscross. You see how I'm kinda going like a loop front and back with the toe until we get to the big toe. What this is going to do is help space those toes out and also put the big toe into better alignment. If this is a very comfortable stretch, you can hold this one for an extended period of time, several minutes. You really want to focus on allowing those toes to become spaced out but if you need increase this just a little bit more, take the end right here on that big toe and keep wrapping it around because it's only going to help bring that big toe into a nice, straight alignment but what we want to do from there is build into a little bit more dynamic movement. So, what I'd like to do is just curl my toes forward. When you do this, you're really going to feel it start to activate over the spot of the bunion. So, only go to your comfort level. I just squeeze down with my toes and I try to hold this for about to twenty seconds. From there, I just relax and then, I'm going to repeat this five times. With each repetition, also try to squeeze down even more. From there, let's go backwards with the toes. So,
