How To Relieve Bunion Pain When Running

Bunions are painful. If you are a runner with bunions, not only do they cause a lot of discomfort but also hamper your daily activities. So if you are looking for how to relieve bunion pain when running? We have come up with some solutions for you.

Bunions can develop at any age due to a variety of causes. The most common cause is related to genetics and wearing the wrong fitting shoe. Once developed, bunions are here to stay, and there is no natural way to get rid of them except for surgical removal. Although it is a permanent foot deformity, there are some tips for running with bunions that can be helpful in reducing the pain.

Luckily for runners with bunions, there are various methods to relieve bunion pain. Some of these methods include using a shoe insert, wearing loose-fitting shoes, doing exercises, putting on ice packs, and more. These methods can relieve mild to severe bunion pain while running or during any daily chores.

To know more about how to relieve bunion pain when running, make sure to keep on reading to the end and give your metatarsophalangeal joint some relief.

Bunions Need Attention


Before going any further, it is essential to know why bunions require attention?. Addressing a bunion is critical because the metatarsophalangeal joint is at a crucial point that distributes all the body weight during our daily activities. And an unattended bunion can cause scores of problems and impair all of our activities. It does not affect the big toe solely but damages other toes.

Once under pressure from a bunion on the big toe, the other toes can be bent inwards, form hammertoes, cause ingrown nails and cellulitis at the base of the foot. Not only this, but constant readjustment of weight shifting on your affected foot will eventually result in pain at the ball of your foot. Running, walking, and other activities are difficult to fulfil if measures are not taken for bunion pain relief.

Who are at risk of developing bunions?

Bunions can develop during childhood and adulthood. According to a study, women are more likely to develop bunions than men due to wearing the narrow shoe. People who stand, walk or run for more extended periods are susceptible to bunions. Because their feet are under constant stress for more extended periods. The risk factor is higher among people of these professions, such as teachers, nurses, ballet dancers, marathon runners, and more.

Generally, bunions are hereditary and are predisposed to have them according to the shape of their foot. Another common cause of bunions is rheumatoid arthritis, where swelling and pain in joints can lead to its development. Apart from that, wearing narrow shoe and high heels causes tension around the toes that leads to bunion development.

How To Relieve Bunion Pain When Running

A bunion is a foot deformity caused by a bony bump on the metatarsophalangeal joint, and the toe starts to grow inwards. Although running does not cause bunions but aggravate it and results in toe pain, foot pain, foot swelling, painful and restricted movements. An untreated bunion can cause a hammertoe, bursitis, and metatarsalgia.

If you are a runner with bunions, have flat feet or want to prevent severe bunions, you need to be extra careful when running. Luckily there are some ways that can help you relieve bunion pain without undergoing surgical procedures. And you might also be interested in knowing more about bunion protection for runners.

Following this Guide on How to Relieve Bunion Pain When Running.

Wear Wider Shoes

If you have bunions and want to relieve the pain, you need to change your narrow shoe size. Wearing a narrow or wrong fitting shoe puts pressure over the bunion region, which causes pain, swelling, redness and blisters.

You should avoid short, tight, pointed shoes and high heels. Wearing the best running shoe for bunions can relieve pressure from the metatarsophalangeal joint and thus provide pain relief while running.

Wear Arch Support

Another way to relieve bunion pain is to wear arch support to compensate for your flat foot. Flat footedness causes increased pressure on the bunion as it takes body weight. Arch support takes all that pressure away from the toe, distributes it around the foot and provide pain relief.

Arch support can be bought pre-made off the shelf or custom-made according to your foot shape. This simple shoe insert can do wonders, and you discover a painless running experience.

Reduce Foot Friction

Foot friction inside shoes is the primary cause of painful bunions. Wearing cotton socks or those with seems around the toe area causes friction. To help relieve pain caused by this condition, first of all, wear wider shoes with wool or spandex socks. These types of socks help reduce the friction of the bunion region.

Use Ice Packs

After a long day of wearing shoes, bunions get swollen and inflamed. Putting ice packs over the bunions can relieve pain, swelling, and inflammation. You can use the ice therapy at the end of the day for 10 minutes, and doing so consistently will provide much-needed relief.

Use Pain Relief Gel

Topical pain relief gels can help reduce bunion pain and inflammation. Although it provides short-term temporary relief, it could treat mild to severe bunion pain. It can be applied and massaged over the painful bunion after taking off your shoes for quick bunion pain relief.

Toe Separators

Toe separators can also relieve bunion pain because it straightens the crooked big toe into its natural position. Toe separators work better in the early stages of bunion development. But it should be noted that toe separators can not heal bunions instead provide pain relief while straightening the affected joint.

Bunion Correctors

Bunion correctors or pads help redistribute pressure exerted on the affected toe. The bunion correctors may not be able to realign the big toe. Still, studies have shown they provide pain relief while walking and running.


Your feet require special attention when you are in the early stages of developing bunions or already have them. Because bunions are permanent, and leaving them unattended can be painful. Improvisation such as wearing wider shoes, using arch support, using ice packs, reducing friction can provide bunion pain relief. So make sure to follow our guide on how to relieve bunion pain when running for a comfortable experience.