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Turf Toe Stretches & Exercises - Ask Doctor Jo
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- เผยแพร่เมื่อ 14 ส.ค. 2016
- Turf toe is basically when you sprain the ligaments of your big toe joint. This happens a lot with football and soccer players who play on turf. These stretches and exercises should help the ligaments heal. See Doctor Jo’s blog post about this at: www.askdoctorjo...
The first sequence takes a lot of coordination and concentration. Sit on floor with your legs straight out in front of you. Flex your foot upward, towards your face, and curl your toes in at the same time. Then point your foot downward, and bring your toes up at the same time. The sequence is foot up, toes down, foot down, toes up. Start off with 5-10 of these.
Next you will put a towel on the floor. You can stretch your toes by placing your foot on the towel. Leave your heel on the floor holding the towel in place, and pull the towel up and over your toes until you feel a stretch. Hold the stretch for 30 seconds, and do it three times. Then try to crumple the towel with your toes. Start with 30 seconds and work your way up to a minute.
Now you will take resistive band and place it around your big toe for toe flexion exercises. Try to control the movement curling your big toe down, if it is too hard, put some slack on the band, or try it without a band. Start with 10 and work your way up to 20-25. If it becomes easy, you can go to a harder resistive band.
With your foot flat on the ground, you are going to do some arch exercises. Start off with the foot completely flat with your weight on your heel and toes. Roll your foot outwards lifting at your arch, but try to keep your heel and toes on the ground.
Then take a ball, it can be a tennis ball, lacrosse ball, etc., and roll it around the bottom of your foot and toes. Finally, prop your foot up on your heel, so your toes can move freely, and fan time out and in.
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Turf Toe Stretches & Exercises:
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![BEST Sprained Big Toe Joint Treatment [Turf Toe Treatment & Exercises]](http://i.ytimg.com/vi/7GcZkJuvdAI/mqdefault.jpg)
![BEST Sprained Big Toe Joint Treatment [Turf Toe Treatment & Exercises]](/img/tr.png)
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Would this also be the same exercises for Sand Toe (plantarflexion injury)?
These exercises both alleviate the pain and help with recovery! You can feel a clear difference doing this twice a day. Amazing video
I feel the same difference real improvment in the first day+ Ice
How much time it take to recover fully
I’ve had pain in my big toe all the way through the top of my foot for the past 3 years from back when I was rock climbing in shoes that were too tight. I did several of the stretches from this set for the first time yesterday and today my foot already feels the best it has in years! Thank you so much for making this video!
You're welcome!
For all of those who are wondering, it does work. I have seen massive improvement by doing these exercises every single day before bed. Dr Joe rocks!
Thanks :-) I'm glad they have helped.
@OMENITOLDYOU To prevent toe sprains, not to prevent upward moment altogether. Just like people tape ankles to prevent ankle sprains but do inversion and eversion exercises to strengthen the ankle.
I love this, thank you so much! I can feel my toe getting better and soon I’ll be able to go play soccer again!!! I’m so happy thank you!!
You're welcome!
Thank you for making this! So much improvement in a short amount of time. I’ve been to the podiatrist 3 different times all for nothing! Got me nowhere.. thx again!!!
You're welcome!
Thank you for posting such an easy to follow video.
By the way, I'm pretty bummed about my injury and the dog and costume put a smile on my face. Thanks for that too.
You're welcome. Dogs always make things better :-)
If you have an understanding of your own anatomy and an understanding of your own pain levels and pain areas you can see a dramatic improvements just from exercises + ice in just a week. Unbelievable, thank you so much
You're welcome.
I have been told all kinds of crazy things about the pain in my foot from torn tendons to arthritis and now street watching this video I did some of the stretches and this helped my toe feel much better that fast. I'm gonna keel doing it every day to see if it gets rid of the pain
I'm glad it's helping.
Omg thank you for providing this!!!!! Everybody’s “exercises” is tape, rice, and shoe insert. Anyways, i definitely need actual exercises like you just showed, thank you!!!!!!!! This toe has lingered for years tbh, will be doing these exercises religiously daily. Thanks! 🙏
You're welcome!
saved me, just able to put weight down on my foot, had a pretty bad turf toe 2 days before travelling... couldn't even walk, had to use a wheelchair in the airports. slowly starting these exercises. Thanks a ton!
You’re welcome!
Best exercises of big toe pain.I realy thankful to Dr.
Thank you so..much Dr.
You're welcome.
What would be some signs that my injury is healing properly, and about when would I know I am healed and can start doing more exercises such as running?
Thank you so much for such simple, v effective exercises which has helped me almost recover in a week's time 🌹🌹
You’re welcome.
Great video. Straight to the point and easy to follow. Thanks Dr. Jo!
Thanks, and you're welcome!
Man that resistance band exercise is probably the best I’ve ever seen for my toe rehab !!! Thanks
You're welcome.
This video is a godsend thanks so much from Australia 🙌🏽
You’re welcome!
I felt so much pain go away after the first 2-3 exercises !!!!!
My son sprained his big toe playing lacrosse. The hospital just said don't play for a few weeks. When we next went to his national training squad he mentioned it to his medic and she immediately said ah thats turf toe and she strapped it up with flex tape. I was searching on utube how to retape the foot properly to support it and came across your video. Thank you this is so helpful and easy for a teenager to follow.
You're welcome! I hope he heals quickly.
Thank you so much for this! I'm a runner- I run every day and do yoga and pilates. My feet are very strong and flexible, but I sprained my big toe by landing on it pretty hard doing something in a Krav Maga class. It's been 5 days, and I was devastated, because I haven't been able to run or do yoga or pilates! I did this yesterday and again today- I'm getting the flexibility back and can stand on my toes if I put most of my weight on the other foot. That's progress! I'm hopeful I can be up and running in a couple of weeks, now. Thank you so much!!!
You're welcome!
Hello Dr Jo's just wanna let you know your enthusiasm is really wonderful it is very contagious keep up the good work and wonderful videos
Thanks!
Insant pain relief, going to do it twice a day till it heals! I started getting tendonitis in the side of my foot, but it was because of my turf toe!! Thanks for the video.
You're welcome. Glad it's helping.
Thank you so much Doctor this is the best set of exercises and advice ever after just one session I was able to walk normally after limping for about a week. I also used a bean can instead of tennis ball and it was easier to control my movements.
I think God for people like you !!!!!!!!!!!!!!!!!!
You're welcome. Glad they helped!
I'm so happy I found your video! I had a skiing accident 11 weeks ago: tore my ACL and my MCL, bone bruising, sprained ankle and big toe. I only knew about the toe because it was blue, but it didn't bug me, considering that I wasn't weight bearing for weeks. Now I can FINALLY be on all fours... and discovered that my big toe hurts like crazy when I flex it! I didn't know what to do, but now I feel much better. Thank yoU!
You're welcome!
i hope you have recovered
I hurt my whole lower leg walking a long distance in unsupportive shoes on concrete. I can walk fine now but my toe still hurts when I am in plank position and certain yoga poses. I’m a hiker so my feet are super important to me! I hope these exercises work for me :)
I hope they work too.
Thank you Dr Jo , this relieved the pain from my sprained toe very effectively
You're welcome.
Thank you Dr Jo. I feel better after 1 excersise.
You're welcome.
This was the most informative of all videos I searched on youtube. Thank you Dr.Jo
You're welcome.
Thank You Dr. Jo!!! I had this problem as an avid walker and didn't know what it was! I get flair ups I KNOW the right stretches!!! I'm keeping this video
You're welcome!
Excellent
-The Podiatrist
My toe was feeling better, but I was still getting pain hiking in the woods. Thanks for the ideas on stretching.
You're welcome.
super helpful after I stubbed my toe skimboarding! please do a video on injury prevention
👍
You are going to haven you helped me so much, I got turf toe while competitively wrestling
I'm glad it helped.
Heaven
This is great! Thank you SO MUCH!
Thanks, and you're welcome! Good luck.
When would you say its ok to start these exercises? Shall i do it even if i still feel some pain on the toe while walking?
Thank you for this. I sprained my toe not too long ago. It got better but still hurt when I tried to run. Gonna try this tomorrow.
You're welcome.
thanks dr joe you're the best, felt so much better after trynig these exercises
You're welcome, and thanks.
I am confused. Some say to pull or stretch your toe to yourself or pulling up. Others say never to do that. What are the variables to know to pull up exercises or no?
Since turf toe is an over extension of the toe, I can see where people would say not to stretch it, but you want to gently stretch it to make sure scar tissue heals in a "good" position instead of all jumbled up. It would be just like if you strain your calf, you want to stretch your calf. Good luck.
What if I have done the opposite to my toe, it has got crushed under me whilst kneeling on my toes?
I’ve develop hallux rigidis as I let turf toe thinking it would get better. Can I still do these exercises and will it get better (ie, less pain, more flexible)? I use diclofenac topical gel as well before and after I run.
Thank you so much, this really helps!
You're welcome! Good luck.
Please explain what is turf toe, what it looks like and why it needs treatment.
Every time I stretch my foot or exercise it, it gets worse. Idk what to do because leaving it alone and resting isn't doing anything. I want to speed up my recovery becuase ive had this pain for over 3 months now. Is there anything else I can do??
Have you had imaging done yet to make sure there isn't something else going on?
same thing here. How did you recover ?
Only thing that actully worked for me was a cortizone shot
The first one is a life saver thank you!!
You're welcome!
Thank you, Doctor Jo. You're the best!
You're welcome, and thanks!
Your staff is the best 🥰
Towel crunches are great for shin splints
Hi Dr. Jo, in conjunction with these exercises, do you recommend wearing a steel insole, a met pad, both, neither?
Looks like I can give a name to my injury now. Taking rest for almost 2-3 months now. But not healed still. Hope this exercises help.
I hope it helps too. Good luck.
Hi Dr. Jo. How to straight my toes? All of my toes are curled in especially when I walk. Thank you Dr. Jo.
After about a month of the injury from football training not healing, I went to the doctor, and after she did some tests with her finger and asking me when there was pain, my doctor concluded it was a bone bruise, I believe it is turf toe, it has been about two weeks and half, now there’s a very little swelling mostly on the bottom of the big toe joint area, and it’s just stiffness when I move it up, do you believe my doctor was right and that I just need to do rehab and exercises?
I just had a turf toe injury 7 days ago from playing basketball. Its still swollen and painful right now. when should I start this exercises? when the swelling subsides? Thanks for answering
Thank you doctor for the video... I am having pain in my tendon muscles... Its been long time m having the pain... I can walk, but cnt run faster... If I run faster in the muscle thr is pain...it happened while playing cricket, my leg slipped... Could you help in this regard?
Hi Joe I get this a lot so much so that I can't do certain exercises like Burpees. Any way I can mitigate this so it doesn't happen
Really effective exercise, thanks
You're welcome.
Great and very informative. Should someone wait after the initial injury to do this exercises?
Thanks. It really depends on how severe the injury is, so it's best to get cleared by your doctor before starting.
The problem is same but in the pinky toe .. is this going to be good to follow or should try another of your videos which you can recommend me
Thank you! I was wondering how many times should I do this every day?
You’re welcome. You can do them 1-2 times, every day.
So 👍.. thankful for this help this a.m.
Dr Jo
I have hurt my upper big toe end by wearing new shoe which was slightly tight ,,,,now there is numb feeling in that toe corner not going away
How to cure this
Dr jo I am having so mcuh pain underneath my big toe . It hurts so much when i walk even when i move my toe too . The pain is more . Tell some ways to get relief
Great video, as always!! Would these exercises be the same after a great toe joint replacement?
Is it suitable for big toe arthritis ? Thank you doctor❤️
You're welcome. They should help some.
Thank you so much for this this is healing properly for me cus two of my toes are hurting
You’re welcome.
from everything i've read about turf toe, I'm convinced it's what I have. but all I did was run, the same way I've been running for years. and I had no blow to the heel or weird step/fall/twist. I'm perplexed and frustrated.
I bent my toes and stumbled ( three of them between the little one and the big one). Can I do this stretch and exercise for my painful toes?
Hello ! dr . joe
I live in South Korea. I have a question.
About two years ago, I broke my big toe when I kicked a hard object. Pain when lifting the big toe upwards. Also, I have pain when walking.
The MRI results showed minor cartilage damage in the big toe. The Xray examination results did not show any specific findings.
I've been on conservative treatment, but it didn't work. However, Korean doctors did not recommend surgery.
In my opinion, there is no Korean surgical technique for my disease.
Is surgery for cartilage damage in the big toe a very difficult operation?
I am physically in pain now, but I am also very in pain mentally.
I would like to hear your opinion, who has much superior medical technology than Korean doctors.
I'm not good at English, so I used a translator.
Can my symptoms be treated with this stretching method?
Please answer. Thank you
How often should I be doing this per day? Is there such a thing as too much? Also this is definitely helping my turf toe. Really relaxing/strengthening those muscles!
You can do them 2-3 times a day. Yes, unfortunately, you can do too much, which will only irritate it more. Good luck!
How often do you do these? I think mine is strained from overuse. I walk a mile and a half every night and also jump rope 4-5x a week.
Same. I’m a bi g fan of jumping rope, and then I injured my middle toe while on a walking vacation.
Simple and effective. I can really feel it.
Turf toe has to do with the tendon underneath, correct? The plantar fascia? Will these stretches work if there's pain on the upper part of that area (area over the proximal phalange of the big toe and extensor tendon)?
Dr please post hip reduce exercise
Glad I saw this video in my feed. I have been dealing with this for the last two weeks. Went to the ER twice for it and they basically told me to just elevate and ice the foot. The pain for me is actually on the second toe, next to the big toe. I'm just now able to walk back on it but still feel pain when raising and lowering my toes. All of it is manageable but not back to 100%
I've been using golf balls to roll my feet over and massaging. Does this video still apply?
Thanks for these useful vids.
How did you get the injury? Is the pain in the second toe or slightly below it?
AskDoctorJo
I tripped moving furniture.
The pain is at the base of the toe at the joint.
the pain is at the top of the toe and the base of the toe.
First couple days I could not walk on it but now I can walk just pain when I raise or lower the toe. I use to be able to pop/crack my toe but now it's really hard and hurts when I bend it up or down.
waiting to hear back from the orthopedic on the xrays. seems like a really bad sprain. he said it takes about 4 week for it to fully heal.
Hmm... I would hold off on any stretches or exercises right now, just in case it is fractured. Let me know what you hear!
AskDoctorJo
Ok thanks for the advice :)
You're welcome.
Apparently I have 0 toe coordination. Now I have turf toe and a toe complex😂
Hi Dr. Jo thanks for posting this video! When I do some of the exercises I feel a moderate amount of tightness build up in the arch of my foot close to the joint of the big toe. Is that ok or should I be trying to tone the exercise down a bit? When I do the lacrosse ball roll I find it helps relieve that
You're welcome! As long as you don't feel like it's going to cramp up on you, it should be okay.
I have pain in all leg fingers that reason I m unable to stand up cause of lots of pain in heel toes ND fingers kindly help me Dr jo
Can I do this exercise after 4 weeks of spraining my big toe?
Thank you Dr Jo, do you have exercises for bunions 🌸
You're welcome. I don't have one specifically for them yet.
Are the turf toe stretches & exercises good for claw toes too? They seem familiar...
Hi Dr. JO. I had a stroke in 2019, it has been affecting the left side. My left fingers could move a little bit now, but my left toes have not. Is there a method to make left toes move by using electronic stimulation?. Thank you.
I got this from wearing 7 inch heels for 12 hours straight while dancing, running and walking on lumpy grass. It was the WORST pain of my life. And I had my appendix removed.
Same! I've broken my had torn ligaments, meniscus and this is by far the worst injury considering it "only" being a toe
Hi Doc, do you have a video on increasing joint motion with Hallux Limitus?
I don't have one specifically for that, but some of my plantar fasciitis videos should help with it. This one with the ball might help some: th-cam.com/video/aEXuZ48XdfU/w-d-xo.html
Thank you for this video! I was struggling with painful, unbearable turf toe, that limited my mobility. Immediately after one session of this exercise I felt better. Then after two days of these exercises I was back walking again, without the need to limp or use ankle supports. Thank you!
You're welcome!
I felt such a different pain in that ball exercise
Do we start these exercises immediately the same day of the injury or give it some time before its a bit recovered ?
Will this help my sprained toe, as it’s been sprained for week but is a lot better, so can I use these exercises to help it, as their is the odd pain here and there
Hello my friend. I have a close friendly who has been toe pain. I am not physical therapist like yourself, but I know he doesnt have gout, overnight arthritis with uric acid. However, my buddy may have turf toe or hallux rigidus, which started acting up three months ago from doing a lot of walking. Will these exercises work for either toe condition. Thanks for your help as always, which is greatly appreciated. Take care. God Bless.
Yes, these should help as long as they don't increase the pain. Thanks, you too.
I love your doggie!
Thanks! 🐾
If OVER-stretching tears or damages the ligament.... Why would you want to stretch it to help?? Wouldn't it need Immobilization?
It depends on how much of a tear it is, but in general, gentle stretching helps the healing process and prevents scarring.
I'm having one doubt.. for turf toe usually suggests taping method.. but you are recommending exercises.. which one is better? Or can we do both?
Please answer
Hey Dr jo can you please answer
just had mine today on my right foot. it really hurts. I had cold compress, not it's swollen.
I wouldn't wish turf toe on my worst enemy
Helpful, thank you!
You’re welcome!
Hi, Dr. Jo.
Subscriber here. Thank you for this video. Question: how often should one do these exercises in a day?
Thanks! Therapeutic exercises can be done 1-3 times a day.
Thank you for this video
Could you please tell me what to do for twitching toe
What exercises are good for the outside edge of my foot that hurts when I step. On it if lift the foot to take a step? ~ Susan, in Sacramento CA
I stubbed my toe really hard while sprinting barefoot. It was sore for a few days but got better rather quickly (or so I thought) and I was back to my normal activities. Then one night like 2-3 weeks later I woke up in immense pain and the big toe knuckle swollen. Can't walk on it, can't bend it. Nothing happened during the day before that suggested I had re-aggravated it. I'm assuming no injury requiring surgery occurred during the initial stub because it felt better rather quickly and I had full range of motion.
I'm just wondering how is it that it could come back with a vengeance randomly weeks after I thought it was better? It's more painful/swollen now than it was when I initially stubbed it.
When I walk I can feel the turf toe pulling . I bought and taken back 3 pairs of shoes till I found a pair that are ok . Is this normal ? .....till it gets better?
Thank you for the video! Would these exercises be helpful for sesamoiditis as well? (I’m not sure if “turf toe” is the same as sesamoiditis.)
You're welcome! It's not the same, but they might still help.
AskDoctorJo thanks for responding! Your ankle exercise video has really helped me too by the way. ☺️
You're welcome! Glad it has helped!
My second toe curves towards the third at the last joint both feet. I don't want surgery. I don't know what's up if it's the tendons or muscles but it just doesn't bend barely only a little. That's my main concern. Also the big toe I think I have hallux rigidus because my big toe after the knucke goes toward the second toe I don't have a bunion. I was wondering if picking up marbles with second toe and towel curls would straighten the second toe. I feel lazy because of my feet problems. I am also digging my feet in my bed when lying on my back putting my feet flat but I like apply to much pressure. My feet hurt and there always in pain I just hate to look at them. I want help.
thanks doc!
You're welcome!
Thanks Dr.Joe, I was trying to kill a large cockroach and stumbled across my carpet causing my turf toe. I will work hard at this video to get back to my old self. Thanks!
You're welcome! Good luck.
What a coincidence! I did the same exact thing!