The Fitness Pilates Blog

What are Bunions? Fitness Pilates Newsletter

Welcome to the Fitness Pilates Weekly Newsletter

I hope you’re having a great week and that your classes are busy.

I launched my Infrared Studio on Friday with a masterclass — and wow… I’m officially obsessed!
Fitness Pilates in infrared heat is on a completely different level. The way the body moves, releases, and performs in the warmth is incredible. I honestly can’t believe the difference it makes.

If you ever get the chance to try an infrared class, do it — and if you’d like to experience it with me, come and join a session. I’d love to see you there!

Spotlight: Bunions, Foot Problems & How They Affect Movement

Foot health is often overlooked, yet the feet are the foundation of every movement pattern we make.
When the feet are weak, restricted, or structurally altered (such as with bunions), the whole kinetic chain is affected — knees, hips, pelvis, and even the spine.

We can add foot exercises very easily; y into our FP classes and they can make a huge difference in how our clients perform exercise.

What Are Bunions?

A bunion (hallux valgus) is a bony deviation at the base of the big toe, causing it to angle inwards towards the other toes.

This changes how weight is transferred through the foot, especially during walking, standing, and exercise.

Bunions aren’t just about appearance — they affect balance, stability, gait mechanics, and joint loading.

How Bunions & Foot Dysfunction Affect Movement

When the foot can’t work properly, the body compensates up the chain. Common issues include:

Reduced push-off strength during walking
Knees collapsing inward (valgus knee)
Hip instability and reduced glute activation
Tight calves + Achilles from altered foot loading
Increased pressure on the smaller toes + metatarsals
Poor balance / reduced proprioception
Overuse of the quads and lower back instead of glutes

Many clients with knee, hip, or even lower back pain don’t realise the root cause starts at the foot.

How Fitness Pilates Can Help

Fitness Pilates is powerful for improving foot function because it focuses on:

Foot-to-core connection
Balance + proprioception training
Reawakening intrinsic foot muscles
Strengthening the arch + big toe joint
Improving ankle mobility + alignment
Teaching better weight distribution and load transfer

Pilates Exercise Ideas for Foot Health & Bunions

Foot Strength & Mobility

Toe spreading / doming (short foot exercise)
Big toe mobilisation + lift without other toes
Ball rolling under the arch + heel
Calf stretch with foot alignment cueing

Balance & Gait Training

Single leg balance (eyes open → closed)
Heel-to-toe walking
Standing roll-down + foot articulation
Banded ankle eversion / inversion work

Integrated Pilates Moves

Footwork in staggered stance
Standing Pilates squats with tripod foot cueing
Side-lying leg series barefoot (foot activation)
Glute bridge with heels lifted for foot strength

Props: massage ball, mini band, yoga block, spiky ball, wedge

Cue Tips for Instructors

“Spread the toes and press through the tripod of the foot – big toe, little toe, heel.”
“Can you lift the big toe without lifting the others?”
“Notice if you collapse into the inside edge of the foot.”
“Barefoot where possible – socks reduce foot feedback.”
“The feet are part of the core – what happens at the base affects the top.”

As someone with a bunion I add footwork into all my mat classes and it really helps.

Do you add foot work into your sessions?

Why now have a foot focus week?

Hope this is helpful let me know what you think.
Have a great Sunday

Rachel x

Questions whats app me 07976 268672 and i can voice note you back

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