The Top 5 Causes of Bunions and How to Prevent Them

Bunions are a common foot condition that affects millions of people worldwide. Characterised by a bony bump at the base of the big toe, bunions occur when the big toe moves out of alignment, putting pressure on the joint. Over time, this misalignment can lead to pain, swelling, and difficulty wearing certain shoes. While bunions are often hereditary, there are several other factors that contribute to their development. In this blog post, we’ll explore the top five causes of bunions and provide practical tips on how to prevent them.

1. Genetics: The Role of Family History

One of the most common causes of bunions is genetics. If you have a family history of bunions, there’s a higher chance you’ll develop them as well. Certain foot types—such as flat feet or low arches—can be inherited, and these structural issues can increase the risk of bunion formation. When the foot is not properly aligned, the pressure placed on the big toe joint during walking can lead to misalignment and the formation of a bunion.

How to Prevent It: While you can’t change your genetic makeup, you can manage your foot health by wearing shoes that provide proper support. Custom-made orthotics can also help correct foot alignment and reduce the risk of bunion development. A podiatrist can assess your foot structure and recommend appropriate footwear or orthotics to prevent the issue from worsening.

2. Improper Footwear: Shoes That Don’t Fit Right

One of the leading contributors to bunions is wearing shoes that don’t fit properly. High heels, narrow-toed shoes, or shoes that lack arch support can all contribute to foot misalignment. These types of shoes push the toes together and force the big toe to bend inward, putting unnecessary pressure on the joint and promoting the formation of bunions.

How to Prevent It: Choose shoes that offer plenty of room in the toe box, allowing your toes to spread naturally. Opt for shoes with good arch support and cushioning to distribute pressure evenly across your feet. When possible, avoid wearing high heels or shoes that squeeze your toes together. If you must wear them occasionally, try to limit the duration to prevent strain on your feet.

3. Flat Feet and Low Arches: Structural Issues in the Foot

People with flat feet or low arches are at an increased risk of developing bunions. When the arch of the foot is collapsed or too low, the foot tends to roll inward, putting excessive pressure on the big toe joint. Over time, this constant pressure can lead to the misalignment of the big toe and the formation of a bunion.

How to Prevent It: If you have flat feet or low arches, it’s important to wear shoes with proper arch support. Custom orthotics can help provide the necessary support to stabilise the foot and prevent overpronation (the inward roll of the foot). Regularly stretching and strengthening the muscles in your feet and ankles can also help improve foot alignment and reduce the risk of bunion formation.

4. Injury or Trauma to the Foot: Damage to the Joint

Injuries or trauma to the foot can also lead to the development of bunions. When the big toe joint is damaged due to a sprain, fracture, or other injury, it may cause the bones and tissues to shift out of alignment. This misalignment can result in the gradual formation of a bunion. Repeated injury to the toe joint can also exacerbate the condition over time.

How to Prevent It: Protect your feet by wearing supportive shoes and avoiding activities that put unnecessary stress on your toes. If you engage in sports or other high-impact activities, be sure to wear appropriate footwear that offers protection to the toe joint. If you sustain an injury to your foot, it’s important to seek prompt treatment to prevent long-term damage that could lead to bunions.

5. Age and Gender: Risk Factors Over Time

As we age, the tissues in our feet, including the ligaments and tendons, naturally become weaker and less flexible. This can cause the bones in the foot to shift out of alignment more easily, increasing the risk of bunion formation. Additionally, women are more likely to develop bunions than men, largely due to the higher prevalence of wearing restrictive footwear like high heels.

How to Prevent It: While age is unavoidable, there are steps you can take to reduce the risk of bunions as you get older. Maintain a healthy weight to reduce pressure on your feet, and incorporate regular foot exercises to strengthen the muscles and improve flexibility. For women, consider switching to shoes with a wider toe box and lower heels to minimise the risk of bunions. Regular visits to a foot health specialist can also help monitor foot health and catch any issues early on.

Conclusion

Bunions are a common yet manageable condition. Understanding the causes of bunions and taking proactive steps to prevent them can help you maintain healthy, pain-free feet. If you’re at risk due to genetics, improper footwear, or structural issues like flat feet, it’s important to address these factors early on to avoid more serious complications later. By wearing the right shoes, using orthotics, and strengthening your feet, you can reduce the chances of bunions affecting your daily life.

If you’re already dealing with bunions or want advice on preventing them, our team at Prime Foot Clinic is here to help. We offer personalised assessments and treatments to ensure your feet stay in optimal health.