Chapter 22 · Ankle & Foot
Bunion protocol
Indexed — full page in progressSource: Rehab Science · Ch 22 · PDF pp. 1010–1032📖 Rehab ScienceBuild my programme →
AMBER — get assessed before starting rehab
Screen for red flags before starting any protocol (safety check). Progress by symptoms and function, not by the calendar: > 3/10 pain → start phase 1; < 3/10 → phase 2 (PDF p. 205).Follow this programme to treat
- Painful bump at the base of the big toe
- Big toe stiffness, swelling, and redness
Good for
- Alleviating big toe and foot pain
- Reducing inflammation
- Improving mobility
- Warm-up for phase 2 and 3 exercises
Guidelines
- Perform every day
- Tools: foam roller, small massage ball, slant board
- Add phase 2 when you have no pain at rest and no more than mild pain (3/10) with the exercises
Soft Tissue Mobilizations
▶ Spend 1‒2 minutes on each area · Perform in any order on both sides · Stop on tender points for 10‒20 seconds
diagram pending
Calf mobilization
PDF p. 1017 · instructions pending
diagram pending
Plantar mobilization
PDF p. 1017 · instructions pending
diagram pending
Standing calf stretch
PDF p. 1018 · instructions pending
diagram pending
Plantar fascia stretch
PDF p. 1019 · instructions pending
diagram pending
Big toe mobilization
PDF p. 1020 · instructions pending
Good for
- Reducing big toe and foot pain
- Improving mobility
- Warm-up for phase 3 exercises
Guidelines
- Perform 3 or 4 days a week
- Tool: stretch strap
- Add phase 3 when you can do the exercises with no more than mild pain (3/10)
Stretching Exercises
▶ Do 3 reps with 30- to 60-second holds · Perform in any order on both sides · Don’t stretch into pain
Mobility Exercises
▶ Do 3 sets of 10–15 reps · Active range of motion (AROM)—move as far as you can without pain · Pause at end range for 2–3 seconds
Good for
- Increasing ankle, foot, and toe strength
- Preventing bunion pain and big toe injury
Guidelines
- Perform 3 or 4 days a week
- Do 3 sets of 10–15 reps unless otherwise noted
- Push sets to fatigue
- Tools: towel, resistance band, plyo box
Exercises
diagram pending
Towel curl
PDF p. 1028 · instructions pending
diagram pending
Band dorsiflexion
PDF p. 1029 · instructions pending
diagram pending
Double-leg calf raise (knees straight)
PDF p. 1030 · instructions pending
diagram pending
Double-leg calf raise (knees bent)
PDF p. 1031 · instructions pending
diagram pending
Lateral step-down
PDF p. 1032 · instructions pending
Source: Rehab Science · Ch 22 · PDF pp. 1010–1021· 3 original research citationsshow sources ▾
Also cited by the book on these pages:
- [Ch 22·17] Nix S, Smith M, Vicenzino B. Prevalence of hallux valgus in the general population: a systematic review and meta-analysis. J Foot Ankle Res. 2010;3:21. find original ↗
- [Ch 22·18] Nguyen US, Hillstrom HJ, Li W, et al. Factors associated with hallux valgus in a population-based study of older women and men: the MOBILIZE Boston Study. Osteoarthritis Cartilage. 2010;18(1):41-46. find original ↗
- [Ch 22·20] Hannan MT, Menz HB, Jordan JM, Cupples LA, Cheng CH, Hsu YH. High heritability of hallux valgus and lesser toe deformities in adult men and women. Arthritis Care Res (Hoboken). 2013;65(9):1515-1521. find original ↗
Page numbers are those of the uploaded PDF edition. "Find original" opens a PubMed search for the cited study.