Your Best QA

150 minutes of moderate-intensity exercise per week to reduce fat buildup in your muscles.

What we need now is "good quality muscles"! 

Without strong stimulation, muscle loss starts with "fast-twitch" muscles.

In addition to the aesthetic impact of bunions, the most common complaint is the pain associated with walking, which affects gait and balance, leading to a decrease in quality of life and an increased risk of falls in the elderly.

According to a 2010 statistical analysis, the prevalence of bunions increases with age: 23% of the population aged 18 to 65 years and 35.7% of the population aged 65 years and older, with a higher prevalence among women (30%) than men (13%).

What are bunions?

How to judge bunion?

Graded bunions

Normal: bunion angle <15 degrees, IMA <9 degrees
Slight: bunion angle between 15 and 20 degrees, IMA 9 to 11 degrees
Moderate: bunion angle between 20~40 degrees, IMA 11~18 degrees
Severe: bunion angle >40 degrees, IMA >18 degrees

The real cause of bunion?

Many celebrities have similar conditions, including Korean actress Soo Ji, or Winnie Hsu, or Eileen Yang, etc. Therefore, many people have similar questions: Is it because performing actresses need to wear "high heels" that cause bunions to occur? If you don't wear high heels, can you avoid bunions?
High heels do not cause bunions! The cause of bunions is hereditary 
But saying that it is genetic may only explain half of it.
A total of 3,205 subjects with 6,393 feet in the Framingham area from 2002 to 2008 were surveyed and found that the causes of bunions may include: the shoes worn, foot structure, biomechanical factors, and genetics. After detailed statistics, it was found that when a person has a bunion, 90% of his family members have bunions, including his parents and siblings, in other words, bunions are hereditary.
In other words, bunions can be hereditary. Rather than being born with a bunion, it is not common to be born with a bunion, but rather, genetics has changed four major factors in the foot that make bunions more likely to occur: the
Greater IMA angle
Longer thumbs
Rounded first metatarsal
Outward deviation of the thumb
Genetics changes the shape of the foot and the stability of the foot structure, which, when pushed by various factors (including weight, shoes worn, gender, etc.), leads to the occurrence of bunions.

What should I do if I have a bunion?

Step 1: Relax two muscles: the adductor Magnus and the adductor Magnus
The two most critical muscles for a bunion are two: the abductor digit adductor and the abductor digit adductor, which control the turning of the toe outward and inward respectively.
The 'adductor Magnus communist is a muscle on the bottom of the foot that is similar to a figure of 7. It connects our big toe to the other four fingers and helps stabilize our toes when we walk or run. However, because the tissue on the bottom of the foot is thick, it is difficult to press directly from the bottom of the foot, but we can relax this muscle by applying pressure on the back of the foot
We raise our big toe and second toe, and the depression between them is where we can relax.
The 'adductor digit minimize is the opposite of the abductor digit  maximi, the muscle that opens our thumb, and it is on the medial aspect of the arch. The first 1/3 is a tendon, so you can press it without feeling it, and the last 2/3 of the muscle belly, you can try to press this area, if you have a bunion or a stiff foot, it is usually very uncomfortable and tight!
Step 2: Open the toes 
As the name implies, is to open the toe muscles, you can sit in a chair, knee bend to about 90 degrees, then try the same as the picture above (from left to right), up the big toe, try to open the toe, in the pinky and big toe gently pressed on the floor.
Step 3, foot reduction: support the arch of the foot
Bunions are not only the outward deviation of the thumb but also the rotation of the first metatarsal and the linkage of the arch, so flat feet are more likely to have bunions than normal arches, which can be improved by foot reduction exercises.