5 Worst Exercises for Hallux Rigidus

[@davidevans3498]

Excellent video, wish I had seen this years ago I have had Hallux rigidus for decades, made worse by poor medical advice. Only now in my 60s have I got proper advice, footwear, etc. I don't run for fear of making it worse. But I do a lot of hill walking, using a zig zag pattern that pushes the weight to the outer edges of my feet. Looks a little strange and is tiring at first but it really works well once use to it. Moreover it is excellent for rough terrain, I just zig zag along usually much faster than most who walk in a straight path, and with little pressure on my big toe joint. In fact I have noticed walking on flat smooth roads causes pain after a few miles because I have to push more with my big toe. For exercise I use an aerobic step, exercise bike and mini trampoline (running on the spot but twisting my foot to the side so I don't push off with big toe).

[@lindasmith308]

I've had Hallux Rigidus for years as well. I've found Hoka Bondi shoes are great and recommended by some podiatrists. I know eventually I'll have fusion surgery but till then I am living one day at a time.

[@diktromdefilm]

Instead of lunges I do bulgarian split squats on a bench with the top of your foot on the bench. Even more effective for strength and stability;)

[@DocOnTheRun]

Thanks so much for sharing your technique with others. Truly appreciate it!

[@Sad_Bumper_Sticker]

When I miss push ups I put on my mountaineering boots which are stiff and keep my toe joint from jamming

[@Mike-vd2qt]

Agree, skip the lunges! Just do regular squats with feet flat on floor. I just got my x-ray review and chipped off a piece of bone spur with Hallux Rigidus doing lunges. Arrrrrrrggg...

[@DocOnTheRun]

Hi Mike, thanks for watching and sharing your experience.

[@iSchneggs]

WOW! Been a lifelong runner, showed up at my local podiatrist with Stage 1 MPJ issues, and while the root cause was not determined then, clearly my new plank routine of the last 1 year [which I suspected but couldn't confirm], plus my ongoing push-ups and lunges are aggravating this issue. Terrific video!

[@DocOnTheRun]

Sometimes some simple modifications can make a big difference!

[@misottovoce]

I can not find the mentioned videos about modifying lunges, pushups etc. It would be helpful if you had a pop-up link in your video to the videos. Thank you.

[@alanlee4526]

The video "4 ways to modify pushups and planks when you have hallux rigidus" is found here: kzbin.info/www/bejne/lWSnmKKur6qWraM

[@marygracegray1123]

Dang it i love running hills. 95% of my races are up and down hills (i live in utah) so hill repeats are needed. I had surgery on my toe 3 weeks ago so im praying that will help get some movement back.

[@mygmail1111]

I'm the same love Hills! Fingers crossed 🤞

[@manalileh123]

Did surgery help?

[@sambyrne7542]

Update mate?

[@dirk_t_wachter]

Did surgery improve it? What kind of procedure was performed?

[@WagnerBrenner]

So the best is to always avoid bending the toe? I read it was goid to strech it several times bending it up and down... And what about going up and down on stairs? Is it ok? Thank you doc!

[@DocOnTheRun]

It can be good or bad, depending upon the way the joint is stretched, and the location and/or extent of the joint surface damage. In general if the stretch is manipulated to avoid irritating damaged cartilage it can help improve motion. But if the stretch is grinding away on damaged cartilage, the arthritis could accelerate.

[@adimperial]

Hi I started doing the barefoot running thing after going barefoot cured my outside of foot injury. Now I have big toe pain. I don't know if I should be immobilizing it or exercising it. Please help. Thank you

[@TheMercifulAndJust]

Another action that affects the 'hallux rigidis' directly, pertains to mainly Muslims (TMK). During 'ritual prayer' Salaat, when we make Sujuud, we have both feet erected in the same way when we do pushups/planks, and when we are in the seated position during, Tshahhud position as in Iftiraash, or for some who situp on both their erected feet. This occurs 1 or 2 or 3 times during Salaat or Namaaz or Prayer and not less than five times every day. Also, when we sit in a Tashahhud position in another way called, Tawarruk, which is when they lean sitting on their left side tucking their left leg under them with keeping the right foot erect, putting at a time even more excessive strain on the big toe joint area. These are excusable acts, if not done due to pain or a medical condition or a worsening foot problem it definitely won't blemish one's prayer nor be seen as 'less' complete. And, Allah Knows best.

[@uli9084]

I have hallux limitus, karate is a great passion of mine, but I am thinking of quiting. I hit hard on a retreating opponent with my big toe. It hurts but because I was warmed up I went on. A day later I got a gout attack. (same joint!). What is wise to do? Can i still train barefooted? (with protection?)Or pick up a fighting art with shoes? Can you still run, with limitus? I know wing chun kung fu has shoes and stays more on the heals , so not that bending that you have in (kick-)boxing or karate/taekwondo. Is it wise to hit pads hard with hallux limitus. Is some training (3 hours a week/2 karatetrainings ) good to make it stronger? Sorry for all those questions! But it is hard to find good information.

[@uli9084]

I see why you did not answer it is only for runners

[@CptZhu]

Same, but boxing. Hallux rigidus sucks fking ass.

[@nj472]

I think I have hallux limitus only realising now it's life long. I was OK for almost 10 years and now it's back? I do taekwondo and as soon as I stop my toe starts hurting. I'm afraid I can never enjoy moving around again and I'm only 26. How is your pain now?

[@uli9084]

@@nj472 Hi you are still quite jong if I were you I would take make a rontgen foto at hospital. If nothing is wrong there you can strengten your muscles round your toe with a good sport physiotherapist. In my opnion some harder contact or semi contact does not matter as you can get hurt wit semi contact also. I think these (semi contact)kicks are even moer unnatural, because you have to retreat the power. Do a good warming up. If it does not work try martial arts with shoes . Krav Maga, kungfu. Wing chun kung fu. or non contact karate. (mostly forms). I would not recomend boxing because actually the level of bending the feet is very great.

[@Deltron6060]

​@nj472 Look into stem cell treatments, that's my plan at the end of this year.

[@edadan]

I couldn't do lunges in Crossfit, so I substituted burpees. Now I know why I had to quit Crossfit...I just never guessed that it was because of so many burpees!

[@DocOnTheRun]

Thanks for watching and adding your comments on your experience!

[@TheLeipster]

Would add squash and soccer to this list. I have Hallus rigidus in both toes. Had Cartiva done (on left toe) four months ago and it's still stiff, swollen and painful.

[@DocOnTheRun]

Thanks for your reply. Just curious what finally led you to choose surgery?

[@TheLeipster]

@@DocOnTheRun it was the pain especially after playing squash and soccer, the agony especially after soccer was excruciating. I'm in my 50's and still want to compete and be active. I was scared off by toe fusion because I would not be able to sprint and lunge, both important components in squash. There are a lot of misconceptions about cartiva and the final results. After four months I don't have any more movement in my toe (maybe 5-6%), it's just as painful as the other toe. I just had my three month x-ray done and the implant is perfect the Ortho said. I go back in another 3 months and if it's still painful then I may opt for fusion in the other toe. Would like to hear your thoughts on this.

[@DocOnTheRun]

@@TheLeipster Wow...sorry to hear you are having so much trouble. Given your circumstances, I am not sure that you really need a deep discussion with me about your progress right now. What would you want to figure out?

[@OleEide]

Hi@@TheLeipster ! Do you have an update? Interested in how people experience the implants.

[@TheLeipster]

@@OleEide it's uncanny the coincidence because today is the first squash game I'll be playing since the operation! I can say now that the toe feels better than my non-operated toe . The past few months I've been able to complete push ups barefoot with only slight discomfort. I definitely feel that it was the right thing to do compared to toe fusion however I'm still on the fence about getting cartiva in the other toe.

[@RebeccaRabon]

I had to stop kneeling down to get things out of cupboards years ago because I have this in both toes. Very frustrating because it means I have to have someone either help me, or I have to use a gripper. But then using a gripper gave me tennis elbow. Aging is quite frustrating.

[@ekort87]

This is so helpful, thank you!!

[@DocOnTheRun]

Thank you so much for watching and commenting. Glad you found it helpful!

[@akhi_zayd]

For me back in 2009 I had a accident where I broke all my toes on my right and had to recieve a skin graft and metal K-wires inside my foot. Forward afew years my 4 toes has near enough healed (still hurts sometimes) but my big toe is so painful and feels so stiff, it doesnt bend much and burns when the weather turns cold and also when I walk or stand for long periods of time. Is this hallux rigidus??? I wanted to know the medical term for my condition or is this now arthritis?

[@dirk_t_wachter]

Arthritis is when your cartilage is gone and the bare bones get into contact with each other or with any remaining cartilage, which causes inflammation and pain, the body starts growing bone spurs in these places (because it doesn't know any better, and cartilage generally can't be regrown once you are past adulthood). Hallux limitus or Hallux rigidud means reduced (upward) movement range of the 1st MTP joint. It is the medical condition that results from the arthritic changes of bones and cartilage. There are also tendons and ligaments that get stiff because you can no longer move the joint far enough, so they lose elasticity. I have just had a Cheilectomy, the surgeon wanted to shorten the Metatarsal but I'd rather leave that, or a fusion, for later, as I have had minimal pain so far despite severe arthritis. I am terribly scared of a fusion because I believe it will make walking, running, and other exercises impossible

[@OleEide]

Hi@@dirk_t_wachter ! Im probably facing an operation myself, a cheilectomy or a fusion. How was your pain/symptoms when you decided doing cheilectomy? How is it now? As a outdoor-person I do fear the fusion myself, but take a look at @CameronMcNeishOutdoors videos about fusion, it will be a cheerful experience!

[@Resultsnottalk]

Great video and helpful advice . Stretching the big toe has really helped.Interesting, no doctor I saw gave me any good advice. Surgery was only recommended because they make money on surgery

[@DocOnTheRun]

Thank you for watching and for adding your comments about your experiences when seeing physicians with this condition. Sounds very frustrating!

[@dirk_t_wachter]

Dear @docontherun. I have had Cheilectomy recently. After an injury 10 years ago I have developed severe 1st MTPJ arthritis with full thickness chondral loss. Pain is minimal but I am wondering if I can somehow increase the range of motion without aggravating the arthritis and further damaging the cartilage. My toe only bends about 20-30° up, but the stiffness is actually on the inside sole of the foot where this big tendon runs along the arch. I believe if I can get this more flexible, I should be able to improve motion. Can you recommend any exercises or treatment?

[@zinaustro]

Consider stiff rocker shoes or carbon sole stiffeners if you want to continue doing these exercises without the jamming. Also try curtsy lunges. They're more challenging and don't jam your toe.

[@DocOnTheRun]

Thank you for watching and adding your suggestions!

[@christinaagneslove4070]

Was that only 4 push up plank lunge hills …?

[@janet20257]

Thanks, I'm not a runner, I walk, but even this info helps. 🙂

[@DocOnTheRun]

Thank you for watching. Glad you found it helpful!

[@vegrunner6688]

And bowling...gotta avoid that or learn a new release technique. I learned that the hard way and it took 3 weeks for the toe to calm down.

[@DocOnTheRun]

Good point! Thanks for sharing your experience so other can learn from what you went through.

[@aaronfallon6738]

I'm going to look into more of your videos. I'm just realizing that I have Hallux Limitus. I'm trying to see if this has any effect on squats as I have never been able to do a proper one. I wonder if the less range of motion affects other muscles.

[@DocOnTheRun]

Thank you for watching and I hope you find the other videos helpful.

[@CptZhu]

I just want to do boxing again without my toe stopping me. Tope skipping， jumping, all hurts too much and I get shin splints in my right leg where my right toe is fucked. Why cant the human body regenerate bone cartilage..... drpressing

[@cmdcrudele]

I have just recently been diagnosed with hallux rigidus. I broke 3 toes on the same foot about 7 years ago. I do love to run. I just turned 40. I was told that I’m end stage. Does that mean if I continue to run it no won’t get worse since I’m already at end stage? Also, is running on treadmill making it worse?

[@DocOnTheRun]

Hello C, Thanks for watching and for sharing your experience. Sorry to hear about the fractures. To answer your question I would need to know more about how the doctor defined it as "end stage." Did you ask the doctor who said it was end stage whether or not running would make it worse?

[@cmdcrudele]

@@DocOnTheRun I did ask. She said running on a treadmill might cause pain but she didn’t tell me that I need to stop running outside. I’m not sure exactly what she meant by end stage but she seemed to indicate that my cartilage is mostly gone. I can still bend my toe down but I can’t really extend it up well. Now that I have a diagnosis I have noticed that my toe is pointing inwards and I started wearing a splint to separate the toe from the next toe. I’m feeling really defeated at the age of 40. :(

[@DocOnTheRun]

@@cmdcrudele Sounds like a couple of fair questions for the doc would be 1) exactly what did you mean by end stage 2) why would running on a treadmill be bad for my condition, right now?

[@EG-bz1ig]

@@cmdcrudele Hi Christine, did you get your hallux rigidus issue resolved? Can you walk pain free again? Exercise? Wishing you all the best.

[@mycolliesandme268]

Driving, using the pedals hurts my toes, I've almost crashed. I've had to pull over at times. I've tried many shoes, but nothing helps. I'm going to have an operation at some point unfortunately.

[@DocOnTheRun]

@@mycolliesandme268 that sounds really difficult. I'm so sorry you are having so much trouble.

[@VStozhkov]

So, should people with big toe problems stay away from hiking uphill? Can a hiking technique be modified?

[@DocOnTheRun]

Great question! If you have stiff boots, the big toe joint doesn't move and sop hiking uphill won't jam the big to joint when protected in stiff hiking boot.

[@VStozhkov]

@@DocOnTheRun Thank you, Doc!

[@DianeBauknight]

I'd like to know, too! Hiking steep uphill I tend to go as "flat" as I can and pull my body up from this weird position. It makes me breathless as I feel like I am relying on my legs entirely, like walking with stumps for feet. Do you find that, as well?

[@barongreenbackthe2nd418]

Iv had for years,it absolutely kills me,I have injections in my big toes every 4 months,

[@darlasowders5723]

I just had the surgery for this four days ago. It was already hurting, so I didn't see the point in putting it off.

[@rhythmstar3275]

@@darlasowders5723 hi, can you please tell me how you are after surgery?

[@sachaman8001]

sorry but I have arthrose diagnosticated in my whole body and I have never been so strong. I train 10 hours a week. what helps its stretching and reinforcing the muscles.

[@DocOnTheRun]

That's great. Thanks for sharing your experience so others can do the same! Stay fit!!

[@G_KODE_1911]

I would imagine toe raises would be something to modify as well…

[@DocOnTheRun]

Yep...at least to the point of end range of motion where the joint starts to jam, compressing any compromised cartilage. Might still be able to do them started from a low-drop position, though.

[@IExpectedBSJustNotThisMuchBS]

I have this and have banana hallux as a result, making it even more difficult to find shoes... any shoes. My rigidus is from gout in that joint, which I've had for over 40 years. I'm a woman and having gout, particularly as a young person, is unusual. I often wonder if I somehow injured the joint because my diet has never been one that would lend itself to gout (though it runs in the family), and I'm not a drinker. Thanks for this though. I'm disabled and not able to do much in the way of exercise but I am feeling better and starting to try to recover some body tone at the very least and modified lunges and toe bending has been suggested to help with arches, overpronation, and Morton's neuroma.

[@goffertje11]

Hello, i bought on running shoes. The cloudrock and it is great for my hallux. I can walk for hours and no pain

[@Ritinagi]

Hey doc! Great video. Thank you. Would you say I can safely run up and down the stairs - low impact with this condition?

[@DocOnTheRun]

I would hope so...but CANNOT say with knowing your story, history and current condition. Would have to arrange a telemedicine consultation to advise you.

[@WarrenJay]

this the worse pain ever, keeps you up until 5 in the morning, very tiring, feels like a huge stone on top of the foot

[@DocOnTheRun]

Thanks for watching and sharing your experience with others.

[@CptZhu]

Please doctor what exercises can we do to heal hallux rigidus

[@DocOnTheRun]

Thanks for watching! I cannot tell you which exercises would be best for you, because I have not evaluated you, the condition of your big toe joint, foot type and running style. Some exercises that would make one runner better could make another run worse, depending upon the mechanics of the joint and aspects of the condition contributing to the pathology. If you would like to discuss in detail during a web-cam call, you can block my calendar here. www.docontherun.com/payment-running-injury-second-opinion-skype-consultation-call-60-minutes/ Another option is to join the Fast Track Challenge, but that won't begin for another few weeks.

[@CptZhu]

​@@DocOnTheRun 350 dollars for an hour... jesus christ

[@DocOnTheRun]

@@CptZhu Yes! For only $350, and in only one hour time you can access more than 20 years of experience, and the knowledge behind hundreds of podcast episodes, KZbin videos, research and articles published in medical journals...all compressed and directed toward answering your specific questions to help you compress times frames in your quest to return to running asap.

[@kelkabot]

You get what you pay for sometimes.

[@PrayBehuman]

Your words are so fast that I can't understand them all listening without the subtitles.But it is worth seeing. haha. Thank you for the good information and I will visit your channel and see various things.

[@azucarweber2456]

Please link the video on modifying pushups thanks 🙏

[@seaslife60]

kzbin.info/www/bejne/lWSnmKKur6qWraM

[@tonyfitnessmotivation]

long story short, this is permanent and uncurbable

[@DocOnTheRun]

Not really...just have to know what stage and make sure you aren't making it worse to the point of being incurable.

[@sharonrdh]

Exactly.

[@robertmusilli5198]

If you have fusion of the big toe joint can you suddenly do all these exercises again?

[@DocOnTheRun]

Yep. The joint won't move, but it won't hurt either.

[@EG-bz1ig]

@@DocOnTheRun But if the big toe joint won't move, then how is it possible to walk/jump/stand on toes, seeing that the big toe doesn't bend at all? I don't understand how that is physically possible? Do the other toes do all the work, and does that not compromise other parts of the body? Thank you for your insight.

[@julietcollins2334]

What if your hallux rigidus is not painful? I no longer have pain in the joint although it only has maybe 5-10 degree movement available. It used to hurt but that is very rare now. I do use shoes with midsole rockers, or a rigid insert so i'm not stressing it while walking, but I also still do yoga poses such as contraindicated here, without pain, and would prefer not to give them up. So would it be fair to say, if it doesn't hurt it isn't a problem?

[@julietcollins2334]

Aha, I just looked at your pushup/plank variations for hallux rigidus, and even though it's not hurting for me, probably best not to jam and risk irritating it, and i can just do as you suggest and supinate so the main pressure is going through the other toes... Thanks!. Any other comments tho, re jamming but not pain?

[@DocOnTheRun]

Thank you for watching and I hope you found the video helpful. Unfortunately I cannot say that it's safe for you to continue doing exercises if it's not painful when I haven't evaluated your condition. The truth is I just don't know based on that amount of information.

[@julietcollins2334]

Thank you gor your very speedy responses

[@JoshOsrss]

My toe is stiff after a surgery idk if it’s arthritis but I have metal plates on the top of my foot and can I still skate?

[@traceyhouston1710]

I’m a fighter. I have to do all of these exercises 🤦🏽‍♂️😂

[@robertoarosio5495]

Ok, but so if you love to walk uphills in the mountain, even without running, what are you supposed tondo? Just stop? Or put your foot in a more rigit boot?

[@DocOnTheRun]

In my view "just stop" is not a treatment plan. It is important to figure what will work in your specific case, given your specific issues.

[@robertoarosio5495]

@@DocOnTheRun sounds reasonable

[@richat1691]

can anyone recommend an alternative to squats - even light goblet squats bother me - i need a leg exercise that works quads!?

[@DocOnTheRun]

Thank you for watching and for commenting / post in your question! Just curious, are you coming back from an injury or have you just been having trouble with squats in general? Are squats causing some kind of pain?

[@richat1691]

Hallux limitus(on back of toe injury doing burpees)-custom orthotics helping with pain free walking..But for some reason light squatting bothers me.I didnt know toe came into play doing squats.Thanks!

[@richat1691]

Im a keen hill walker aswell but havnt tried that since getting orthotic-hoping i can do that again?

[@DocOnTheRun]

@@richat1691 One thing you may find interesting... Try doing a set of light squats barefoot, using your phone at ground level to record video of the big toe and see how much it moves, flexes and even rotates slightly through the squat exercise.

[@richat1691]

So your saying the big toe comes into play? I will thanks.They def irritate it, il back off and stick to a bike i think as i cant think of any other alternatives.

[@eugeniaubeda7756]

Are swimming and rowing machine ok?

[@DocOnTheRun]

Whether or not it is okay would depend on the condition and extent of injury.

[@mattcowdrey3438]

when can you resume doing pushups?

[@DocOnTheRun]

Thank you for watching! Great question. Any athlete with hallux rigidus should be able to safely resume push-ups when 1) your doctor says it is safe or 2) something has chnged in teh condition such that you are certain you will not make the condition worse by doing push-ups.

[@mattcowdrey3438]

@@DocOnTheRun last question, if I have a sprain of the big toe joint capsule is it safe to bend my toe even if it hurts or could this make it worse?

[@DocOnTheRun]

@@mattcowdrey3438 thank you again for watching. I am sorry but I can't provide individualized medical advice via social media comments however if you wanted to get on a call to discuss in detail we can certainly do that.

[@crisdavid3516]

Hi what about squats can you do that with Hallux Limitus

[@DocOnTheRun]

Generally speaking, any exercise that does not impinge the joint capsule or compress the cartilage in the big toe joint, should not be risky in cases of hallux limitus or hallux rigidus. Have you ever tried doing squats when the hallux limitus was inflamed, flared up and bothersome? If so, did the big toe joint ache or hurt while doing squats, the evening after working out or the next morning?

[@chikableh1]

Avoiding these are just not at all feasible...

[@eldosanchez777]

How can we do cardio with Hallux rigidus?

[@DocOnTheRun]

Even if you have Hallux Rigidus you can still do cardio as long as you don’t move the joint in a way that increases the amount of damage to the cartilage, if there is any damage.

[@Mirage-r6t]

How about playing golf with hallux rigidus?

[@DocOnTheRun]

Rigid golf shoes make make a HUGE difference!

[@cobowe]

Now tell me The Best Excercises! Any sufferer can tell you what makes it worse.....

[@nsiebenmor]

Sounds like you want people to sacrifice the health of their entire body to protect their toe.

[@Syrocool]

If u really have Halux Ridigus you dont do a pushup with bend toe. Pain would be enormous. You rather dont have Hal. Ri or u are just dumb.

[@Deltron6060]

Yup, I do push-ups with shoes that don't bend and my feet up against a wall.