Balance, Bunions, and Plantar Fasciitis. They’re not a life sentence.

As a Classical Pilates instructor I am deeply familiar with foot health, including Plantar Fasciitis and bunions. 

The good news: you can control these conditions by training your muscles. 

The less-good news: reversing them depends on the severity of the condition, the underlying causes, and the treatment approach. 

While complete reversal of severe cases may require surgery, both conditions can often be managed, improved, or even fully resolved with consistent care and lifestyle adjustments in their earlier stages.

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Bunions: Can They Be Reversed?

Bunions are structural deformities of the big toe joint (metatarsophalangeal joint), where the big toe tilts toward the other toes, causing a visible bump on the side of the foot. They often develop due to:

• Genetics (foot shape or joint alignment predisposition)
• Tight, narrow footwear (e.g., high heels)
• Overpronation (excessive inward rolling of the foot)
• Stress on the foot and lack of stretching

What’s Possible

• Reversing Early-Stage Bunions: In mild cases, merely exercising the foot, focusing on stretching, mobility, and flexibility can encourage your foot muscles to realign pressure and prevent progression.
• Managing and Preventing Worsening: For moderate to severe bunions, symptoms can often be alleviated with dedication. Without full committal to a routine, however, reversal without surgical intervention is unlikely.

Strategies for Bunions

1. Footwear Adjustments:
   
   • Wear wide-toe-box shoes that allow toes to spread naturally.
   • Avoid tight or high-heeled shoes that compress the toes.
2. Toe Realignment Devices:
   
   • Use toe spacers, bunion splints, or stretchers to gently encourage proper alignment.
3. Strengthening and Stretching:
   
   • Toe Abductions: Place a rubber band around your big toe and second toe, then stretch them apart.
   • Arch Exercises: Strengthen intrinsic foot muscles to improve joint stability.
   • Place a handtowel on the floor and place your feet on top. Focusing on your gluteal muscles and low abdominals, progressively squeeze your toes to inch the towel towards your heels. Then, reverse. 
4. Manual Therapy and Massage:
   
   • Work with a podiatrist or physical therapist to mobilize the joint and reduce stiffness.
   • Classical Pilates studios should be stocked with Foot Correctors and Toe Correctors. Ask your instructor about them. They are remarkably efficient.
5. Herbal and Topical Remedies:
   
   • Apply anti-inflammatory salves (e.g., arnica or calendula) to reduce pain and swelling.
   • LED light therapy is a gamechanger for so many issues. I’ve seen it work for arthritis, plantar fasciitis, and chronic pain. Note that it works temporarily, so you need to seek other solutions for long-term solutions.
6. Custom Orthotics:
   
   • Support arches and correct overpronation with custom insoles. Note that this is a short-term solution. 
   • Barefoot shoes are praised for many reasons. They train your foot muscles to support your bone structure, not the reverse.
7. Surgical Intervention (for Severe Cases):
   
   • If the bunion causes significant pain or restricts mobility, surgery may realign the joint and eliminate the deformity.

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Plantar Fasciitis: Can It Be Resolved Forever?

Plantar fasciitis is an inflammation of the plantar fascia, the thick band of tissue connecting the heel to the toes. It typically causes stabbing heel pain, especially in the morning. It can develop from:

• Overuse (e.g., running, standing for long periods)
• Poor footwear or lack of arch support
• Tight calf muscles or Achilles tendons

What’s Possible

• Reversible: Plantar fasciitis is often fully resolvable with consistent treatment and preventive measures.
• Long-Term Management: By addressing root causes, most people can prevent recurrence.

Strategies for Plantar Fasciitis

1. Stretching and Strengthening:
   
   • Calf and Achilles Stretch: Stand on a step and let your heels drop below the level of the step to stretch the calves and plantar fascia.
   • Plantar Fascia Stretch: Pull your toes back toward your shin to stretch the fascia.
   • Foot Strengthening: Perform towel scrunches or pick up small objects with your toes.
2. Massage and Myofascial Release:
   
   • Use a frozen water bottle or tennis ball to massage the sole, focusing on the arch and heel.
   • Thread your fingers between your toes and massage them. Pull the toes up, stretch them down, to the side. Then, separate each toe from the other, releasing the myfascial fibers.
3. Supportive Footwear:
   
   • Wear shoes with good arch support and cushioned soles.
   • Avoid walking barefoot on hard surfaces, especially during flare-ups.
   • As your symptoms decrease, purchase barefoot shoes. 
4. Orthotics:
   
   • Custom insoles can correct overpronation, distribute weight evenly, and reduce strain on the fascia.
5. Night Splints:
   
   • Wear night splints to keep the plantar fascia stretched overnight, reducing morning pain.
6. Herbal and Natural Remedies:
   
   • Apply anti-inflammatory salves like comfrey or arnica to the heel.
   • Take turmeric or ginger supplements to reduce inflammation systemically.
7. Weight Management:
   
   • Reducing excess weight decreases pressure on the feet and helps prevent recurrence.
8. Shockwave Therapy or Corticosteroid Injections (if needed):
   
   • For chronic cases, medical interventions can provide relief, though they should complement other treatments.

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Maintaining Long-Term Foot Health

For both conditions, the key to preventing recurrence lies in maintaining the musculoskeletal health of your feet:

• Continue daily stretching and strengthening exercises even after symptoms resolve.
• Invest in high-quality footwear with proper support tailored to your activities.
• Be mindful of your activity levels, avoiding sudden increases in intensity or duration.
• Regularly monitor and address any new signs of discomfort to prevent relapse.

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Final Thoughts

While early-stage bunions and plantar fasciitis can often be reversed or resolved with non-invasive methods, the severity of the condition determines the extent of improvement. Consistency is key: regular care, combined with proactive prevention, can dramatically improve foot health and reduce the likelihood of recurrence. If symptoms persist or worsen, consulting a podiatrist or orthopedic specialist can help identify the best path forward.