Do You Have Bunions? Here's Everything We'd Recommend (And The Best Shoes We Sell to Help)
If you've noticed a bony bump forming at the base of your big toe, you're not alone. Bunions are one of the most common foot complaints we see in-store at Running Bear, affecting runners, walkers, and everyday shoe wearers alike.
The good news? Having bunions doesn't mean you have to give up running, walking, or enjoying an active lifestyle. With the right footwear and a few simple strategies, many people can stay comfortable and continue doing what they love.
In this guide, we'll explain what bunions are, what causes them, and the best shoes we recommend to help keep your feet happy.
What Is a Bunion?
A bunion (also known as Hallux Valgus) occurs when the big toe gradually moves towards the smaller toes, causing the joint at the base of the big toe to protrude outward.
Common symptoms include:
A visible bump on the side of the foot
Pain or tenderness around the big toe joint
Swelling or redness
Difficulty finding comfortable footwear
Calluses where toes rub together
Reduced movement in the big toe
While bunions can become painful, many people experience little discomfort until the condition progresses.
What Causes Bunions?
Several factors can contribute to bunion development:
Genetics
The biggest factor is often inherited foot structure. If your parents or grandparents had bunions, you're more likely to develop them too.
Footwear
Shoes that are narrow through the toe box can increase pressure on the forefoot and may aggravate existing bunions.
Running and Activity
Running doesn't directly cause bunions, but repetitive loading can make symptoms more noticeable if the bunion is already present.
Foot Mechanics
Flat feet, overpronation, and certain gait patterns may increase stress around the big toe joint.
Can Running Make Bunions Worse?
Not necessarily.
Many runners successfully train and race with bunions for years. Problems usually arise when footwear compresses the toes or places pressure directly on the bunion.
The key is finding shoes that allow your toes to spread naturally while still providing the support and cushioning you need.
What We'd Recommend If You Have Bunions
1. Choose Shoes With a Wide Toe Box
This is often the single biggest game changer.
A wider toe box allows the toes to sit naturally rather than being squeezed together. This reduces pressure on the bunion and can improve overall comfort during walking and running.
2. Avoid Shoes That Taper Aggressively
Many traditional running shoes narrow significantly towards the front. While this shape works for some runners, it can be uncomfortable for anyone with bunions.
3. Consider Wider Fittings
Where available, opting for a wide-fit version can create additional room around the forefoot.
4. Use Properly Fitted Running Shoes
A professional fitting can identify whether you're wearing the correct size and width. Many runners unknowingly wear shoes that are too short or too narrow.
5. Strengthen Your Feet
Simple exercises such as toe spreads, towel scrunches, and balance work can help maintain foot strength and mobility.
Why We Love Altra for Bunions
When customers come into Running Bear looking for bunion-friendly footwear, Altra is often one of the first brands we discuss.
That's because every Altra shoe is built around a naturally shaped FootShape™ toe box.
Unlike many running shoes that taper sharply towards the toes, Altra shoes are designed to allow your toes to spread naturally. For many runners with bunions, this can make a significant difference in comfort.
Benefits include:
More room around the big toe joint
Reduced rubbing against the bunion
Better toe splay during walking and running
Improved long-distance comfort
Our Top Altra Recommendations
Perfect for:
Daily running
Walking
New runners
The Experience Flow offers a comfortable, cushioned ride while maintaining Altra's signature roomy toe box. It's a fantastic option for runners who want comfort without feeling overly soft.
Perfect for:
Everyday training
Long runs
Walking and gym use
The Torin has become a favourite among runners dealing with bunions thanks to its generous forefoot space and plush cushioning.
Many customers tell us it's the first shoe they've worn in years that doesn't irritate their bunion.
Perfect for:
Trail running
Hiking
Outdoor adventures
If you spend your weekends on the trails, the Olympus delivers maximum comfort and protection without sacrificing toe room.
Do You Need Surgery?
Most bunions can be managed conservatively with appropriate footwear and activity modifications.
If you're experiencing significant pain, worsening deformity, or difficulty walking, it's worth consulting a podiatrist or healthcare professional for personalised advice.
Visit Running Bear for Expert Advice
Every foot is different, and there's no one-size-fits-all solution for bunions.
At Running Bear, our experienced fitting team can help assess your foot shape, discuss your running goals, and recommend shoes that provide the comfort and space your feet need.
If you've been struggling to find shoes that don't rub, squeeze, or irritate your bunions, pop into one of our stores or browse our range online.
Your feet will thank you.
Looking for more room, more comfort, and happier feet?
Explore our range of Altra running shoes online or visit your local Running Bear store for a professional fitting.