Hi, I’m Dr. Molly with Your Goals Physical therapy. Did you just have a bunionectomy and now you want to get back to running? So the ultimate goal after getting that bunion removed was to get back to all the activities that you had been missing out on because of all the pain from the bunion. So now no bunion, no pain. Let’s get it right? Let’s start running it again.
Even if you are still in that healing phase and maybe your bunion is less comfortable than you were hoping for, that rehab is taking a little longer, that healing process is taking a little longer. I’m going to talk about the considerations and the things that go into getting you from just after surgery all the way back into running. So we’re going to talk about that process. Let’s get started.
What that ends up being is extra pressure was put on the outside of that first digit, your big toe and you end up pivoting off the side of that big toe versus pushing down on the bottom joint. If this is my foot and this is that pad of that first digit, we would normally be pushing down this way because that’s how your toes would be flexing.
But when we have a bunion, what that means is that over time we have changed the way that we walk and the way that our foot pushes off the ground to kind of a sideways push. So it ends up moving that toe over into the other toes. When you have the bunion removed, it opens up that joint space a little bit more and allows better movement in that up and down motion.
That does not mean that it is super comfortable, especially right after surgery, because anytime you have bone removed and you change how your joint is going to move, it’s not comfortable. It does take a little bit of time to get that range of motion back, to get the swelling to calm down and to get the overall achiness to go away. I’m here to tell you it will go away and it just takes a little bit of time. Now that we kind of understand how the bunion started, then let’s talk about how we get back to running.
Now, running is a very dynamic sport. It requires you to have a whole lot of ankle strength, foot strength, balance, hip strength, core strength. That’s why it’s such a great exercise because it uses the whole body. So with a bunion, what you’re trying to get back to or what you’re trying to correct is that walking mechanism that I was talking about. Really the biggest hurdle for people when you’re coming back from bunion surgery is changing how your foot hits the ground because nobody thinks about how their foot hits the ground because you don’t think about how you walk.
You just put one foot in front of the other and go about your day. So now that you have the surgery and you’re having to really be conscious about that, it can make you overcompensate or undercompensated. Especially if you don’t have anybody helping you do this because you don’t know what normal is and what that even means in terms of how your foot should feel when it’s hitting the ground. So the first big thing for anybody who’s trying to get back to running after having bunion surgery is “how do I fix how my foot hits the ground?”
I need to make sure I’m pushing off with that big toe. I need to make sure my balance is good, my foot strength is good. It’s going to be a different range of motion but I have to have a range of motion in my ankle that allows me to run. So that would be the other thing we have to work on is a range of motion because when you change how your foot hits the ground, it affects everything up the chain. I know we don’t think about it, but your foot and your ankle aren’t exactly the same thing.
Depending on how your foot hits the ground, it really does change how much range of motion you have and/or need in your ankle. If I turn my foot all the way out sideways, right? If I’m walking and instead of having my foot straight, it turns out and I’m walking forward, my ankle does not have to move that much. The angle between my tibia and my foot doesn’t have to be much. If it turns out I can kinda walk and barely move that. But if my foot is forward and I come forward, I need a whole lot of flexibility.
So it changes a whole lot when you change how your foot hits the ground. The next thing is many people who have bunions also end up having that little bit of a knock knee situation where their knees are turned in more than would be considered ideal. So you have to work on that. You have to work on that stability of your knee because as you’re walking more normally it’s going to affect your knee, your knee muscle strength, your knee flexibility.
You may notice that you can feel muscles that you didn’t know that you had before and that’s not where it stops, right? Then we go up to the hip and you might notice either your hips are tight, your hips are weak, those are things that need to be addressed. Then once you just get strength and range of motion kind of worked out all those changes, then you have to get everything to work together, because when your foot hits the ground, you need your ankle, your knee and your hip, your core strength to all work together.
So you have balance and agility as in you can absorb the impact. You can kind of move side to side in case you hit a rock, or in Houston a crack on the sidewalk. Those are kind of the main components. So again, just to repeat, you have to work on how your foot hits the ground. Another way to say that would be like your gate mechanics or how you walk, you work on ankle strength, ankle flexibility, same thing for knees and hips and then how everything works together.
The last part is just to rehash because you haven’t done it in a while. Running mechanics just to make sure that you safely get back, right?
How you run efficiently so you’re not wasting energy going side to side or up and down. Make sure that your breathing is good so that you can actually make it the distance that you want. All of those things. That just takes time, right? It takes time to build those skills, reeducate yourself, get more comfortable with how all those moving parts move together.
How you run efficiently so you’re not wasting energy going side to side or up and down. Make sure that your breathing is good so that you can actually make it the distance that you want. All of those things. That just takes time, right? It takes time to build those skills, reeducate yourself, get more comfortable with how all those moving parts move together.
That’s why I believe that the fastest way to do that is to work with somebody who specializes in getting runners back to running. So that’s all I do. I help people come up with a specialized program for them. I take a look at how they are the first day that we meet. Look at all the things I just mentioned, what their gait looks like or another way to say that is how they’re walking, right? Look at their flexibility and all the joints that we talked about, their overall strength and how all those things work together. Because you could have good strength and then something just doesn’t work correctly together. You have your patterns a little bit out of whack and it’s adding extra stress to things.
So we go through and we fix all those. But since I create specialized programs for each person, I don’t deal with cookie cutter things. I can take into consideration how acute you are from that surgery. How new you are out of surgery or how long because some people have waited a while because there was a lot of pain after getting out of that bunion surgery. So we can take a look at all of those things and make sure that you are comfortable with each one of the steps and that you know what all the next steps are, I normally call them milestones.
So we’re working on this, to get to this, to get to this. We just create that program specifically for each individual person to make sure that their goals are what are met and where they are and what they’re capable of doing is what’s being addressed. I don’t just assume everybody comes in with the same knowledge. I don’t assume everybody comes in with the same mechanics or the same anything. Take a look at what’s going on in front of me and we move forward there and we’re able to reassess each time so we can move at the rate of my client.
So if this is information or the type of service that you’re looking for, I’m going to leave two options. Below the show notes, the first button will say, “ask about cost and availability”. You’ll fill out a quick little form and my office will get back to you based on how you fill out that form.
Then if you’re still on the fence and trying to figure things out, either on your own or you’re not really sure if this is right for you and you’d prefer just to talk to me for a few minutes and see how I can help and ask me your specific questions about your situation. I’m going to leave a button that says “talk to a pt”. What that’ll do is I’ll give you a form and we’ll ask you a little bit of questions about good times to call you and things like that and I will get back to you according to how you fill that form.
So I hope that you are super excited about the idea of getting back to running and until we speak, have a great day.
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