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Fitness Pilates Newsletter Bunions and Big-Toe Problems

Morning everyone.

There is lots to tell you as we finally head into September. Our schools go back tomorrow, so it feels as though the new season is properly beginning and we have a very busy week ahead.

On Friday, I’m delivering a Fitness Pilates Reformer session in Fife. I haven’t been to Scotland for a while, so I’m really looking forward to heading north and working with everyone there.

The Fitness Pilates Summit is also approaching incredibly quickly. I’m so excited to see so many of you there, and we’ll be announcing the 2027 Summit dates very soon.

If you need some help with your content and business, make sure you join me for our Content Creation Day on 24 September. It will be a practical and productive day designed to help you create new content, develop your ideas and move your business forward.

The Supporters Business Members Club has also been uplevelled, and we’re adding lots of new features. Last week, we hosted some brilliant talks with fitness professionals who are building successful businesses, and we have another fantastic line-up this week. I’ve included all the details below.

If you need a boost, fresh ideas or some extra support with your fitness business, come and join us inside the Supporters Members Club.

This week, I’m also launching a brand-new series of sport-specific Reformer workshops, starting with Reformer for Padel on Tuesday.

I also have a special online Reformer masterclass taking place on Saturday, so you can join me from wherever you are and a face to face reformer masterclass that you are invited to.

All the details are below.

Today’s Health Focus: Bunions and Big-Toe Problems

Foot and toe problems can significantly change how clients perform exercises on the mat and Reformer—especially planks, lunges, heel raises, standing work and any position requiring the toes to bend underneath the foot. I have a bunion and I have LOADS of clients that also have bunions and foot issues so it’s really common.

What is a bunion?

A bunion, or hallux valgus, develops when the big toe moves towards the other toes and the joint at its base becomes prominent. It may cause pain, stiffness, swelling, rubbing and difficulty wearing certain shoes. Wide, low-heeled footwear, bunion pads and appropriate insoles or toe spacers may help to manage symptoms, although they do not necessarily correct the deformity. NHS bunion guidance

Is it definitely a bunion?

A painful big-toe joint may also be caused by hallux limitus or hallux rigidus, where arthritis and stiffness restrict movement at the joint.

This distinction matters:

A flexible, comfortable big toe may tolerate gentle mobility.
An arthritic or rigid joint may become more painful if we repeatedly force it backwards.
Never assume that every stiff big toe needs stretching.

Why does it affect Pilates?

The big-toe joint normally bends as we walk, rise onto the toes and push away from the floor. Restricted or painful movement can make clients:

Roll towards the outside of the foot
Grip with the smaller toes
Lift the big toe away from the floor
Turn the foot out
Shorten their stride
Compensate through the ankle, knee or hip
Struggle with planks, lunges and toes-tucked positions.

How can we adapt mat exercises?
Replace full planks with kneeling planks or quadruped work.
Allow the tops of the feet to rest on the mat instead of tucking the toes under.
Use a kneeling lunge rather than loading the back toes.
Reduce the depth of standing lunges and squats.
Encourage pressure through the whole foot rather than repeatedly saying, “Push through the big toe.”
Use supine, side-lying and seated exercises when standing becomes uncomfortable.
Avoid forcing the big toe backwards or working through sharp joint pain.

How can we adapt the Reformer?

Perform footwork with the heels or comfortable midfoot position on the footbar.
Reduce the range if the toes start gripping or the foot rolls out.
Use a lighter, controlled load where appropriate.
Modify long stretch and plank work by placing the knees on the carriage.
In kneeling lunges, allow the back foot to remain relaxed rather than tucking the toes under.
Keep the front foot flat during standing work and shorten the carriage movement.
Replace jump-board work with controlled footwork if pushing off or landing aggravates symptoms.

Helpful foot exercises

These should be comfortable and should not force a painful or rigid joint:

Toe spreading: Gently spread and relax all five toes.
Toe yoga: Keep the big toe down while lifting the smaller toes, then reverse.
Short-foot exercise: Gently draw the ball of the foot towards the heel without curling the toes.
Tripod-foot awareness: Find comfortable contact through the heel and both sides of the forefoot.
Seated heel raises: Lift and lower the heels while keeping the toes relaxed.
Ankle mobility: Perform ankle circles and gentle ankle flexion without forcing the big toe.
Supported balance: Practise standing balance while keeping the foot relaxed rather than gripping.

Small equipment ideas

Use a soft ball for gentle rolling underneath the foot, but never directly over the bunion.
Place a resistance band around the big toes during squats
Use a pole or chair for support during balance and heel-raise exercises.
Use a folded mat or pad to make kneeling positions more comfortable.

What should we avoid?

Forcing a stiff big toe into extension
Deep toes-tucked positions
Repeated jumping when the joint is painful
Fast or heavily loaded heel raises
Trying to “straighten” or treat a bunion during a fitness class

Refer clients to a podiatrist, physiotherapist or GP if pain is persistent, the deformity is worsening, walking is affected, or there is numbness, broken skin, marked redness or swelling. Clients recovering from foot surgery should follow their own clinical rehabilitation plan.

Feel free to edit and use with your clients.

See you at the SUMMIT 🙂

Have a fantastic week

Rachel

I love to hear from you 07976 268672

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