Turf Toe Rehab In 3 Easy Steps!

Timestamps:
0:00 Start
0:27 Mechanism of Injury
1:09 Phase 1 Rehab
2:38 Phase 2 Rehab
3:55 Phase 3 Rehab
Turf toe injuries many times are left improperly managed and can lead to chronic pain, reduced push-off strength, and eventually joint deformity if left untreated. Turf toe describes an injury to the bottom surface of the big toe joint, known as the plantar metatarsophalangeal-sesamoid complex. Turf toe injuries occur when the joint of the big toe gets forced into hyperextension. This typically happens to football players when someone falls on their foot forcing the heel to drive forward over a planted big toe. This motion typically injures the joint capsule and ligaments on the bottom side of the foot, leaving it very painful. While most common in footballers, there is also a high incidence of turf toe injuries in rugby and soccer players as well.
Follow along in the videos as we go over different exercises to incorporate in each phase of rehab!
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[@dvinson8657]

Great video. Ty.

[@bfboobie]

Very helpful thanks.

[@ThePrehabGuys]

You're welcome! We're glad this helped =)

[@trevorpeluso-weaver1499]

I did a climbing jump over and over off my big toe and the next day I got up and my toe was stiff and in pain. It feels a little bit better but still hurts when I climb it's not as bad in stiffer climbing shoes. Thanks for the video!

[@ThePrehabGuys]

Oh wow, great job!! Thank you :)

[@jimmymiracleart]

great video! thank you; very helpful!

[@ThePrehabGuys]

Amazing Jimmy glad you liked it! Be sure to subscribe, great stuff dropping weekly!

[@JonezBBQ]

Great video man. Needs more views

[@ThePrehabGuys]

We appreciate that! Thank you for the kind words!!

[@davy8807]

Thank you so much. The video is a great help to me.

[@davy8807]

I have a turf toe and I have been avoiding stress on the toe for about four weeks now.

[@ThePrehabGuys]

You are welcome! Very glad that it helped you. Thank you for your support!

[@poppingtails2000]

I'm relearning to skateboard got turftoe a couple of weeks ago, this is very helpful.

[@luistorres5389]

this is why im here

[@CallMeJeff]

How is it now

[@haydenjamesbarbula9158]

Same

[@UkBasedIndian]

Thanks for this video. It's very helpful. I think I am in phase 1. It hurts even when I walk. How many days should I wait to be in phase 2?

[@MrPhilYelle]

Question: on average how long do you think each rehab phase should last? I am nursing my injury at the moment. I was walking on it for a couple of days but the pain was unbearable/not practical as I was walking very slow. I am now using crutches to remove weight load from my foot. I saw things about pain subduing within 2-3 weeks. Should I start rehab as soon as the pain is gone?

[@IamSincere1212]

Are there any braces or splints you reccomend. I had a grade one sprang that will not heal. I also have massive bunyons.

[@leekflower1]

How do you know what phase you're in if the pain comes and goes? I don't seem to have limited range of motion yet, but throbbing pain in the joint

[@lamarioterry461]

When I do stretches and run on it does it supposed to be extra sore I steal dealing with it and I’m trying to play football this year 🤧🤧

[@jotizo]

I got stomped whilst in full toe extension and have been rehabbing my turf toe. I know you said to avoid RICE, but I have had continuous swelling now for a month - would you suggest rice to decrease the swelling alongside the rehab? Thanks

[@startaimani6793]

How long should I start phase 2 and when do I even start phase 1

[@koestlerjeanty3066]

How can I get in touch with Julia for a diet consultation?

[@Fuliginosus]

How do I know when to go to phase two?

[@enduser1980]

I over extended both big toes during a dodgeball game over a year ago, both toes are still sore & im lookoing to buy new shoes. At this stage, should I look for something with extra cushioning to promote movement in the toe joint, or something to keep it flat (carbon)?

[@ethanwhite5194]

I did pushups everyday with bad form for about a month, now ive had pain for around 9 months, lets hope this works

[@qkcam45]

will these help with an old injury ? wish I would have found this in 2013! can't hurt to try these extensions.. well I am pretty sure it is going to hurt.. but will it eventually get better? thanks

[@ThePrehabGuys]

Hey CB, thanks for reaching out! Sorry to hear about your toe pain but good news is, you're here now. Let's take care of it! These exercises could certainly be of benefit for an older injury, patient will be key however! Listen to your body, work through what feels comfortable and stay consistent! Our body can do amazing things!

[@kattodoggo3868]

Got it 2 day ago. Great. Another injury that will leave me with no high heel shoes 😒

[@ThePrehabGuys]

Sorry to hear this. Here is an article we have on this topic. Speedy recovery!! theprehabguys.com/turf-toe-rehab-exercises/

[@samanthabarron8481]

I neglected my turf toe injury, not understanding the seriousness. 5 months later, is it still possible that it can heal? I’m finally wearing a pneumatic boot but it’s painful when don’t have the boot on and sometimes has random shooting pain.

[@ThePrehabGuys]

Hi Samantha! The body can do amazing things with consistency and dedication to getting better! This could be a really solid program for you to really get after it! theprehabguys.com/foot-ankle-prehab-program/

[@kiskai8144]

What kind of shoes is she wearing?

[@martinchiquito3621]

Hi. I injured my toe in the funniest and most unimaginable way possible. I did not even injure it playing sports. It’s been about 4-5 months since I injured it and it hasn’t completely healed. I work landscaping so I walk a lot I also noticed that because my toe is injured my mind automatically makes me not put all the weight on my left food when I walk so it’s affecting my knee as well now too! Should I go get this checked out?

[@ThePrehabGuys]

Martin, thanks for the info! Not uncommon for our body to find ways to compensate when we are faced with an injury! theprehabguys.com/foot-ankle-prehab-program/

[@mrc.p8423]

3rd day of having it, cant walk at all. Its like it sends pain through my whole body when the toe or ball/pad touch the floor.

[@ThePrehabGuys]

So sorry to hear about that discomfort! Hang in there! Check this out if symptoms don't improve! theprehabguys.com/foot-ankle-prehab-program/

[@BeGrizzlyStrong]

Managed to get this while sleeping.

[@ThePrehabGuys]

Definitely give these exercises a try!

[@markibbiZ]

Same here, while sleeping

[@lamarioterry461]

0:45 I can’t bend my big toe far as that I’m just ready too heal it been dealing with it since October 2021 my right big toe is shifted to the real a little .... I was going down stairs and as I go down like the stairs gets narrow as I go down and I miss the second to last step and bend it on the last step it use to throb with pain but that’s depends on what shoes I wear now I’m just ready to not deal with it anymore

[@ThePrehabGuys]

Lamario, so sorry to hear that big toe is giving you grief! We understand the frustration! Take a peek at this video here to see if you can decrease some of that pain. Let us know how things feel! kzbin.info/www/bejne/p6uchGZmbZqBppI

[@cristianplaza1466]

How long it took to heal totally 💯 I had an híper extensión on the 4 toe next to the small one the 1 of December of 2021

[@lamarioterry461]

I’m doing them and I can’t tell my big toe is shifted

[@lamarioterry461]

I’m not getting that full degree of being cause my big toe shifted to the right help mee football comin up and I’m trying to fix it

[@ThePrehabGuys]

Lamario, continue to work on these exercise and see if you notice improvement! Be patient with yourself!

[@JOZENN11]

I got this injury when i step on the ball(football/soccer) while jumping, it hurts when walking

[@ThePrehabGuys]

Sorry to hear that! We are rooting for you! Definitely get after some of these exercises!

[@kinseycarmichael]

👏👏👏

[@jenniferthomas]

Thank you so much for this video, it was so helpful. I'm starting week 4 of turf toe, been walking flat footed, resting (still doing other strength training). I did the phase 1 exercises. Question: do you recommend trying to do any sort of normal walking for the rest of the day, or simply do these exercises and then rest and walk flat footed for the rest of the day. I'm just wondering if I should try pushing it even through pain.

[@ThePrehabGuys]

Hey Jennifer! So glad to hear that you are doing better and found our video! It's generally not recommended to push through pain, a little discomfort maybe, but you know your body best! Pain is our body telling us something so if it's talking to you a good rule of thumb is to listen! Rooting for you!

[@MartinJoyceUFOConspiracy]

Can i run

[@UGbombay]

What if the patient has flat feet and knock knees too?

[@ThePrehabGuys]

not specific modifications needed for this, we have videos on both of these though!

[@rimarclark253]

I dont know what phase im on but its been 3-4 months and it still hurts when I fully extend it and run on it when putting alot of weight on it but I can jump perfectly fune but at times it hurt when I do certain movements that injured it which was a move I did in basketball.how do I fully heal it and be pain free even if I fully extend it,mind you I lift and hit legs/ Plyometrics 2-3 times a week. If anyone cane help it would be amazing🖤

[@ThePrehabGuys]

happy to hear you're staying active! If the pain is coming on primarily while running on it, try tapering back the intensity/volume/frequency of the run (examples of variables that can be scaled back) to find a running program that will limit pain experienced to ≤3/10! Once pain begins to improve, the aforementioned variables can be scaled up one by one

[@laowai2000]

Incredible. Skied for 26 days the last couple months, then managed a turf toe injury crossing the road and slipping on a dusty tile.

[@ThePrehabGuys]

Ugh the worst! It's always the simple things let us tell ya!

[@FREAKSLICER]

for me all i did was walk in bad shoes for 3 weeks. its so easy to screw up feet for real

[@richardv.582]

How many times a day should I do phase 2?

[@ThePrehabGuys]

Hi Richard! Thanks for reaching out! Phase 2 can be done 1-2x/day depending on symtpoms. You should be having little to no discomfort when doing these exercises and progressing!

[@ghufran733]

I have the same pain when I jump and do lunges it’s been a year and it’s the same I don’t know what to do

[@roseaday8036]

Are these exercises helpful for when turf toe is in the middle toe?

[@ThePrehabGuys]

They may be able to help, give em a go!

[@martinwright1575]

I've been having pain in both hallux for about 2 years. In the beginning, they just found mild bone marrow edema in the sesamoids, and that's it. It tried resting for up to 2 months at one point, and the pain only got worse, so I kept running on it. 2 years later, I got another MRI, and still shows the same (mild bone marrow edema in the sesamoid area), but since the pain is more in both hallux MTPs, a sports doctor said what I have is a plantar plate injury grade I (turf toe, basically). He was very negative and pessimistic about it, since I've been having this injury for too long without treating it. Do you think taping in a slight flexion would help me get rid of this injury? I've been resting for 4 weeks right now, to no avail (but without doing anything about it, other than resting, and magnetotherapy)

[@ThePrehabGuys]

Sorry to hear about this experience! It's difficult for us to answer here as we are not able to give direct medical advice. Let us know if you decide to tape it and the outcome!!!

[@MrLeafsta]

Going on 4 years now. Toe still hurts. I still train martial arts. It's a case of accepting the pain now. The worst injury I have ever had.

[@ward5966]

it's been weeks (5) since I've had turf toe due to hiking...i hope i can get back to running coz I'm not getting any better

[@Stonecoldwoods]

I feel my toe getting better but I’m scared I’m going to Reactivate it

[@gelidsoul]

Same here. I'm trying to just do just little experiments to see if it can handle more stretching. Did your toe heal up ok?

[@SeanMack1]

How is it going? I'm in the same boat. Ok might have over done it already but I hope it's just swelling. Love been waiting for weeks it's so stressful

[@tthegreat7935]

Dang I want to see more of Julia!

[@christianguevara5814]

The calf raises were nice🥲

[@stanglassman]

Did he say ‘Smashing her from behind’?

[@nevertedious1650]

‘Keep to exercises that stay on a flat foot’ - me as a highland dancer literally hopping on the ball of my foot 😭

[@ThePrehabGuys]

Haha! We are always impressed by dancers' abilities to stay on the ball of their feet!

[@loverofbeautifulthings]

How are you doing now? I dance, too, and cannot even imagine standing on the ball of my foot right now! (I injured it about 11 days ago and am still using crutches and a walking boot when needed)

[@nevertedious1650]

@loverofbeautifulthings it's a struggle. The toe starts to feel better but then makes comebacks. Ofc in highland dancing you have what's called a half point which is where you have your whole body weight (albeit for a short time) on the big toe pad and o always think this is what sets it off again 🙃 So overall, it's getting better but slowly. It's 3 steps forward and 2 steps back every 2 weeks or so 🙃

[@loverofbeautifulthings]

@nevertedious1650 Thank you and I so hope you heal fully soon! I would say your type of dancing takes that joint to the extreme above all others. Very hard to heal when resting is not an option! Take care! 🙏♥️🙏

[@lamarioterry461]

:045

[@StandardLoop]

Should we perform these exercises barefoot?

[@ThePrehabGuys]

You can if well tolerated!

[@Kerberos_128]

Fall into her, you say?

[@gooddoctor6420]

I couldn't understand anything..... Don't on what iam concentrating on.