Hi friends,

Some people won't wear flip flops or sandals in public because they're embarrassed about their bunions.

A bunion is a bony bump that develops on the side of your big toe joint. It affects roughly 64 million Americans, with women being 9 times more likely to develop them than men.

But bunions are more than just a cosmetic issue. They fundamentally change how your foot functions when you walk and run, affecting everything from your ankles up through your knees, hips, and back. That's why it's crucial to prevent them and slow their progression if you already have them.

Footwear plays a massive role in bunion development.

Skeletal studies show that bunions were essentially nonexistent before humans started wearing fitted shoes. The condition appears suddenly in skeletal remains once narrow, pointed footwear became popular in medieval Europe during the 13th and 14th centuries.

Today, habitually barefoot populations have wider forefeet, stronger foot muscles, and far lower bunion rates than people who wear shoes regularly.

Tight, narrow shoes, especially high heels and pointed-toe dress shoes, force your big toe inward over time, creating the misalignment that leads to bunions.

Genetics matter too.

Family history is one of the strongest risk factors, with some studies suggesting heritability as high as 60-90%. If bunions run in your family, you need to be more intentional about foot health.

What You Can Do

Ditch shoes with narrow toe boxes. This means most high heels and pointed dress shoes are out.

Look for shoes with wider toe boxes that allow your toes to splay out naturally. This improves stability, balance, and overall function.

I personally wear barefoot shoes for most daily activities and have noticed my feet become significantly stronger with better natural toe spread.

I'm not saying everyone should immediately switch to barefoot shoes, especially with preexisting foot issues. But with proper progression, minimalist footwear can be beneficial for foot health.

Strengthen Your Feet

Specific exercises can help prevent bunions and slow their progression:

• Toe spreading - actively spread your toes apart and hold

• Toe yoga - lift your big toe while keeping the other four down, then reverse

• Toe curls - scrunch a towel or pick up small objects with your toes

• Short foot exercise - create an arch by pulling the ball of your foot toward your heel without curling your toes

These movements build strength in the small muscles that support your arch and maintain proper toe alignment.

Your feet are your only contact point with the ground. Everything you do depends on having a stable, healthy foundation.

Until next week,

Kevin

✍️ Quote I’m reflecting upon

“The present is the past rolled up for action, and the past is the present unrolled for understanding.”

— Will & Ariel Durant, The Lessons of History