Turf Toe | Big Toe Sprain (Exercises | Rehab | Treatment | Return to Sport)

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This video discusses Turf Toe and provides a comprehensive framework for rehabilitation. This includes exercises, management strategies, and a guideline for return to sport.
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Turf Toe (0:00)
Rehab Overview (1:25)
Joint Protection (2:50)
Extension Range of Motion (3:39)
Calf Strength (6:08)
Optional Exercises (6:55)
Return to Sport (8:32)
Surgery (9:33)
Timeline (9:55)
Summary (10:21)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[@skepticalhippo6376]

Jiu jitsu brought me here 🤙🏼

[@shabinokayyea9229]

Sleeping in a wrong position bought me here 😊

[@mikeyg9383]

Same , smashed my toe on the mat. Its been 3-4 months now and I cant pass/wrestle

[@chingbino4510]

Muy thai 🙃

[@coach.hybrid]

@@mikeyg9383 Same. worst part is i have a tournament next month and i gotta switch up my game completely 😂

[@skepticalhippo6376]

Went to a podiatrist and got a cortisone shot in my toe and it helped. I’m alittle over 2 months and it’s about 90% pain free.

[@runnerfromhel]

Thank you! A runner here. I returned to this protocol, after my other big toe got hurt. It helped me previously with my left toe, and after gradually working on joint mobilization and strenghtening exercices the injured toe is at a point where it only feels a llittle cranky.

[@E3Rehab]

Thank you so much for watching! Check out the blog for references: e3rehab.com/blog/turf-toe/

[@fitlifeconrad]

This is top notch brother! So I'm depth and spot on!

[@robertpavey676]

The best video I have seen on the internet.

[@philipkim9779]

Thank you for excellent information with clear explanation.

[@peterjanbo657]

Great information. Just what i needed to find. Liked and subbed.

[@mhz90718]

I hate it when people just assume this is some minor painless boohoo injury. "Oh just your toe? You just too lazy and looking for excuses to not do chores."

[@anahitamirzaei5290]

I’m having this problem. For the last 5 years and nothings works and the pain is killing me. It affected my back and knee as well.

[@kathysharp7551]

Fantastic! Thanks!

[@rjaraiedi]

Thank you for posting.

[@Rusher2324]

I got turf toe a year ago, I had it in both toes (both legs), at firs I ignored it and this was a big mistake, the injury became worse and I had 4 months to recover. the left side was much worse than the right, so I focused in left side when I did the rehab exercises, now after a year when I play football or run I feel pain in the right toe at the end and the left is a lot better because of the exercises. I’m now doing the same exercises fore the rehab and now focusing more on the right side. Thank you for this valuable content

[@user-eb3vd1ng2u]

Wow grateful for you 🥳❤️

[@vincentlewis2457]

Slipping while wearing flip-flops brought me here.

[@sattyamsingh4410]

Thank you so much

[@UTMOSTFRANCO]

#3 5:03 #4 5:45 #5 6:10 #6 7:15 #7 7:55 (gettin back to sport 8:45)

[@suxxid100]

This is so much better information than the 2 or 3 psyiotherapists did or recomended for me. Tank you!

[@kimberlym4289]

This was very helpful! I went to a general physician who said my toe was simply inflamed but the pain persisted and I'm following your rehabilitation suggestions.

[@eriksteele2391]

How did your recuperation progress after adopting these rehabilitation suggestions?

[@kimberlym4289]

@@eriksteele2391 Very good. I wore a stiff shoe and did the foot exercises from the video for about a month. Eventually the paint went away and i progressed to barefoot style shoes over the summer. I haven't had issues since. Thank you for your video!

[@andreysubbotin6078]

Thanks! You literally saved my toe, my crossfit gains and belief in how body can recover. Not for free though - 3 months of daily work according to your prescription.

[@E3Rehab]

Thanks! Glad we could help!

[@KenanTurkiye]

Learning new stuff, thank you. 👍 I had decrease of range of motion on the right toe, went away some time last year, don't know how it came and went, but it stayed for nearly a year.

[@mich4u.]

Thanks ❤

[@silviacassano1836]

I think I’ve had a variation of this from pushing off running on harder, colder surfaces, and pushing off while skate skiing.

[@noufalp7154]

Tnx sr 👌👌👌👌good information my injury issu solve you're video 👌👌👌

[@charithakodithuwakku1478]

Yeah this can also happen with badminton as repeated stress on your backward leg as you lunges forward, bad footwear can also be the culprit. Thanks for the exercises

[@markjoshuajabal6706]

Just had it 1 hour ago. Now can't compete next week. 😫

[@pari299abhigowda]

Yup same thing happened to me yesterday during a game😢

[@robertlangdon494]

​@@markjoshuajabal6706have you recovered now?

[@rosiodeleon6975]

9 round brought me here. Thank you.

[@mahsaamiri5135]

Hello.I hurt my tiptoes with jump rope.It has been 2 weeks and I still have pain.When I walk I have pain I cant do any exercise.could you please help me?

[@swaha55]

Thank you for this video. Several years ago, I jammed my right big toe coming intentionally out of a headstand into Chaturanga or a low push-up. This hurt like crazy but I didn’t go to have a checked out and I just kept walking on it even though it was painful thinking that it would just heal But now my range of motion is about 15° less than my big toe, which has not been injured. My right, big joint is larger than my left. My question is after all these years and with my big toe joint being enlarged, do you think there’s a possibility I could get full range of motion back eventually . I have been working for the past couple of years doing a lot of what you have suggested in this video, but not religiously every day . Is to tell if the joint is enlarged because of deep inflammation versus some kind of bone thickening ?

[@terrydaniels9126]

Was very young feel off a house hit the ground right toes an broke my foot an legimints 63 now after walking working affects my right side lower back knee try to exercises thanks for knowledge help terry

[@BriNathanCollins]

What if it’s not your big toe but it’s the toe next to it

[@adz.ha.]

Can we still strength train i.e. Squat, Deadlift, etc without delaying recovery? I’d assume as the toe is not bending it shouldn’t be an issue but just want to confirm.

[@djthx8757]

Hello, I've seen more than dozens of related yt videos, and this is by far the best (concise and helpful content). I'm recovering from Turf Toe, which I injured playing soccer 4 weeks ago. I'm back to running and playing soccer. However, though improved, I still have neuropathy in the toe - sesamoid area. Is this normal? Is there anything I can do to help in this recovery? How long will it last? Thanks

[@xeRrehtaF]

Update?

[@hkur]

update ??

[@djthx8757]

Saw an orthopedic about a month ago, and was diagnosed wirh sesamoiditis (tendinitis in the ball of my foot). Taping helped a lot. Insoles helped a little. Still have lingering neuropathy in the area, but little by little seems to be improving.

[@hkur]

@@djthx8757 howd u get injured

[@Shkedz]

Great video and very clear explanations and demonstrations! thanks a lot for that. Question - I sprained my big toe the other way around, so not a turf toe but more like I stepped over, or like rolled over (because it was while skating) my big toe so it folded inwards. Are these guidelines valid for such case as well? And what would it be called like if not turf toe? (in which you step over the big toe). Thanks again! peace

[@afklion7140]

Same problem here, did you find anything that helped?

[@hkur]

@@afklion7140update?

[@jennifer6198]

Can it occur w bunions? Even doing calf raises tweaks it.

[@crystalores4386]

hey, i believe i got turf toe a month and a half ago. im a runner who trains and races a lot so when i initially got it it wasn't that bad and i already had a lot of races to do so i got through it, slowly it got worse though and a week ago during my training i noticed i could really feel it when i stopped running and would walk. went to the doctor 2 days later and they said it was nothing but have booked me into see a physio on the 19th of march (thank god). the doctor i saw clearly couldnt be bothered or smth cuz i have some bad symptoms, mainly bruising. i want to do this stuff however the bruising is around most of the sole of my foot and also on my big toe so it's very tender so should i do any of the exercises or wait for the bruising to go down? i think i have grade 2 because extending my big toe doesn't hurt much however the bruising is a real concern. apart from the rehab exercises, RICE and walking boot stuff is there anything else i can do to help with the bruising? i rlly wanna get back to running ASAP i understand u mentioned how to fix it i just wanna know if there's anything else i can do

[@dr.vigneshkumarphdphysioth6585]

Shall we indulge this rehabilitation exs programme to metatarsalgia also ?? Or only for turf toe alone ?

[@MarreOfficial]

what about if the injury is the opposite direction? when kicking and hitting only the toe for example (kickboxing)

[@ErickBreno]

If I have a torsion in the opposite direction (flexion) is a turf toe too?

[@Couldnt.b.me0]

Should I use heat compress after swelling is gone?

[@CalebVickers]

I didn’t know my toe was broken and kept walking on it for 6 months until it gave out. Now it’s been a few years and still gets inflamed, have limited range of motion and can’t put full weight on it. Is that fixable with these stretches or am I too far gone and need surgery

[@jordantandarich9908]

Is it possible to feel this injury on the top of your foot? I injured my foot in this way, but my pain is on the top of my foot and is most painful weight bearing and bending big toe up.

[@andrewdineen2387]

Got this injury from rock climbing, grade one I think/hope 🤞 Great video

[@toddwiseman1421]

I got mine rock climbing as well (though I had injured it decades earlier wrestling in high school). Toe was on a tiny hold, I lurched up for a hold, didn't get it, came back down and it was over. Couldn't walk without a boot for weeks, I still walk funny and it's been years now. Hope you've recovered better than me!

[@andrewdineen2387]

@@toddwiseman1421 I took about 4 weeks off. It's still not right, but I can climb. I have an MRI on it this week

[@jaydenvella220]

I have all of the 3 under up and sideways

[@jessesebastiansamuel]

Aha! Now I have a name for my injury.

[@charmelink]

TARANTINO approves this video

[@steven_tanyt]

Door knocking 😎

[@TheBunmib212]

Does this Rehab also apply to any toe? Or just the big toe?

[@prasadtvm1]

Sir.. Can i do this exercises with shoes, because with bare foot i have pain. Plz reply. Thx

[@Mahatheyew]

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.

[@ginger_breadman]

How is the injured toe now … hope it healed?

[@portuguesesongsbyanenglish2920]

I’ve had this for three years. Got it to a good level then it went on me again four weeks ago. So painful

[@yanyanwang7094]

Burpees massed me up

[@Pynn-vs5hh]

mine is so bad i cant do the exercises and my toe is blue/ black and I think i should go to a doctor

[@neumichel]

Hi- I'm 55 years old and i cannot move either big toe without the other toes. This is probably due to neuropathy from herniated discs. Is this something that can/should be overcome? I have turf toe. I'm sure many people feel this way.

[@Genekatana]

Boxing brought me here 🥊

[@adelyawn]

motorbike accident injury. Thanks

[@MikePuorro]

I find it very interesting that the foot in this video has a number 9 the Prisoner tattoo. "I'm not a number! I'm a free man!"

[@kasperjensenzaelur6139]

Stubbed my toe in football trying to sprint in a little too far flexion, lost all mobility in the toe but no swelling😮

[@famouslc838]

Same happened to me last month but i was playing basketball and i stubbed my toe on the back of someone’s heel while we was running 😬

[@anuragrajput8645]

I have grade 3 turf toe and my Police Physical is in 1 month is their any chance that I can run

[@davidadebayo912]

Skateboarding brought me here

[@emp1re656]

I got turf toes in both my feet doing a backflip. It was a year and 3 months ago and the right one still hurts a bit and cracks whenever I extend it. A bit after the injury, I went to an orthopedist and he told me after one month of self joint mobilization I would be pain-free. It got better only to a certain point but I've been feeling the same way ever since. What should I do? Will it hurt for the rest of my life?

[@DP-eh6pd]

Surgery

[@crispycruiser4654]

It will not heal if it didn't heal after 15 months. You have chronic inflammation and structural changes to your collagen. Get surgery. You'll be good as new in 12 weeks.

[@nj472]

​@@crispycruiser4654 what type of surgery? My doc said he didn't recommend as people have problems after surgery

[@julianjaramillo2348]

Yoga brought me here 🧘🏽

[@mechelleanderson3399]

I hurt my toe in yoga. I can barely walk on it. I’ve been walking on the side of my foot to avoid putting all of my weight on it.

[@jinfin221]

@@mechelleanderson3399 now?

[@tobepps]

Me too. Got a grade 2 lesion. Getting better now, after 5 weeks. Still not 100%.

[@abidabid-rm5bb]

While that’s football got me in to

[@victhetruth1316]

Muay Thai brought me here 🥷🏽

[@sampulchyrmang4660]

👍👍👍

[@evolve5554]

Can you do a video on fifth Toe plz🙏 #E3Rehab

[@annedegnan13]

Crouching excessively on my toes brought me here 🤦🏼‍♀️

[@ellydenis6821]

Nobody's talking about how these exercices worked for them...

[@legendzarttutorials566]

Futbol bought me here

[@JacesOwnWorld]

Jamming my toe on the bed frame brought me here lol

[@ryanscarola]

Half marathon brought me here.

[@pardonme2574]

Wearing old beat up steel toe boots brought me here

[@dragunov5299]

I am to..i am muay thai do roundkick and crack..damn almost 5 mounth its hurt

[@TechShmoo]

I also got this from Muay Thai. Landed with my toe instead of my shin. Best of luck with your recovery!

[@suhan7298]

Playing football got me here

[@rambahadursingh3170]

Same bro

[@suhan7298]

@@rambahadursingh3170 its rlly anoying for me still not healed fully ( healed to the point where i can do normal football training twice or 3 times a week with a game on the weekends how about urs?

[@harshithgoud3097]

Muay Thai brought me here

[@wizzelhoart]

Penny Farthing 😂

[@QuirogaHaileyM]

Running brought me here 😂

[@joshiwoo7553]

Sprinting plyometrics have me here.....

[@Btc_Edito]

Playing football barefoot brought me here

[@tse1519]

muay thai brought me here

[@vari9762]

Dunking brought me here

[@Effects429]

I can't compare my toes because both are injured. ;-;

[@captainironbat8193]

Horse riding brought me here

[@saisreenivaas3506]

I got it while kicking a wrong football it was a stone

[@Tykdhep]

reminds me of that one video 💀

[@AS-km9bs]

me too

[@ogjimcoily]

Uninjured side? Jokes on you, I injured both sides

[@satyamprakash6702]

Football

[@infiniteclipse3727]

Wrestling brought me here

[@pro__tuber]

Football brought me here

[@AlbertAugust7]

Same mate srained my toe yesterday😓

[@johnroyruiz1301]

Basketball brought me here 😢

[@orvilleneville2368]

Football⚽ brought me here

[@hkur]

update?

[@athletics2]

Sir I have this injury for 6 .7 months till now . In first days I ignore it now it becomes worse. injury happens in sprint and football . Now I am doing icing etc injury is very painful plz treatment bcs I did all these exercises

[@flyinghigh5031]

I'm here from pickleball lol

[@cashg139]

Double backflip brought me here

[@northcoastcardz3523]

That'll do it. How bad? Mine is grade 2 just starting to heal well after 2 weeks going on 3. Rested for 2 weeks almost.

[@cashg139]

It's not that bad

[@anuragrajput8645]

Mine is Grade 3 and I have Police Physical 800m in 2 minute 6 second

[@Connor.emrich]

Hardcore moshpits brought me here 🤘🏼

[@tjofwakanda8027]

Look wat happened to dieon

[@chickened4487]

Muay thai 💀

[@chickened4487]

Both of my feet have this now

[@Dav1d_999]

Blowing backs out brought me here. 😓

[@REAF_luvs]

Missing a step from my stairs brought me here. 🥲 don’t ask how haha. Sucks and it’s painful🥹

[@thebear2950]

Thank you so much

[@Officialprodbytreybeats]

Muay Thai brought me here

[@Dada-yf1hg]

Wrestling brought me here

[@stonerboiphoenix8732]

Skateboarding brought me here

[@thomasmendoza4950]

Same😭, I bailed on a 6 stair and landed wrong