Explanation of Diagnosis

A bunion is a bony bump that forms at the base of the big toe due to misalignment of the joint. Over time, the big toe drifts toward the smaller toes, causing pain, swelling, redness, and difficulty wearing shoes. Bunions develop from genetics, improper footwear (tight shoes, high heels), arthritis, or excessive pressure on the foot.

Specific Work Modifications

• Avoid prolonged standing or walking on hard surfaces.
• Wear wide, supportive shoes with a soft toe box to reduce pressure.
• Use orthotic inserts or bunion pads for cushioning.
• Take sitting breaks if the job requires extended standing.
• Avoid tight or narrow footwear, which can worsen symptoms.

Specific Activity Modifications

• Avoid high-impact activities like running, jumping, or dancing on hard surfaces.
• Modify workouts by switching to low-impact exercises such as swimming, cycling, or elliptical training.
• Wear proper athletic shoes with arch support if engaging in sports.
• Limit barefoot walking, especially on hard floors.

Recommended Supplements

• Collagen peptides (10 g daily) – Supports joint and ligament health.
• Vitamin D3 (1000-2000 IU daily) – Aids in bone and joint health.
• Calcium (1000-1200 mg daily) – Strengthens bones and prevents further misalignment.
• Magnesium (300-400 mg daily) – Helps with muscle relaxation and foot cramps.
• Omega-3 fatty acids (1000 mg daily) – Reduces joint inflammation.

Recommended Nutrition and Hydration

Diet Recommendations:

• Bone-supporting foods: Dairy products, almonds, leafy greens, and fortified cereals for calcium.
• Anti-inflammatory foods: Fatty fish (salmon, sardines), turmeric, berries, and walnuts.
• Protein-rich foods: Chicken, eggs, lentils, and dairy to support joint health.
• Limit processed foods, excess sugar, and alcohol, which can worsen inflammation.

Hydration Tips:

• Drink at least 2–3 liters of water daily to maintain joint lubrication.
• Limit caffeine and alcohol, which can dehydrate tissues and slow recovery.

Home Exercise Prescription

Perform 2-3 times daily to improve foot flexibility, reduce pain, and strengthen the arch:

1. Toe Stretch

1. • Sit down and gently pull the big toe back toward the ankle.
   • Hold 20-30 seconds, repeat 3 times per foot.

2. Towel Scrunches (Arch Strengthening)

1. • Place a towel on the floor and use your toes to scrunch it toward you.
   • 10 reps, 2 times daily.

3. Toe Spreading Exercise

1. • Place toe spacers or spread the toes apart manually.
   • Hold for 10-15 seconds, repeat 3 times.

4. Rolling Massage with a Ball

1. • Use a tennis ball or frozen water bottle under the foot and roll it gently back and forth.
   • 1-2 minutes per foot, 1-2 times daily.

5. Calf Stretch (Straight & Bent Knee)

1. • Stand facing a wall and place one foot back to stretch the calf.
   • Hold for 20-30 seconds, repeat 3 times per leg.

Avoid tight shoes, high heels, and high-impact activities until pain resolves.

Helpful Books

1. "Every Woman’s Guide to Foot Pain Relief: The New Science of Healthy Feet" – Katy Bowman
2. "Fixing Your Feet: Injury Prevention and Treatment for Athletes" – John Vonhof

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.