What to do for Turf Toe | Tips & Exercises

[@ajwoolfie]

Hi Jen and Dom. First, thank you for this great video. I think i have a level 2 strain since it has been more then a couple weeks that i have had this pain. I have been trying to avoid flexion but still feel pain when starting any on the stretches recommended in the video. Would you recommend just avoiding flexion for longer, and should i wait until there is no pain at all before starting the stretches and strengthening exercises? How do you feel about taping the toe over a boot? I have seen a few videos on how to tape for turf toe (which there really isn't a lot of quality information out there like yours) 😊. Thanks again for all you do! I appreciate you both!❤

[@docjenfit]

Thanks so much for such a kind comment. It does sound like you are still irritated to the point that some rest and activity modification might be necessary. Taping the toe or wearing something with a rigid bottom could also help during this time. As your body naturally heals in the early stages, maybe some of the exercises will feel more comfortable!

[@SenshiStar05]

Hi im not sure if you will see this, but i partially tore the tendon in my big toe, 2 and half years ago. I still deal with a lot of pain and discomfort to this day from daily activities like walking for 15 mins. I was not able to return to any of the physical activities that i enjoyed previous to my injury and I am really discouraged and feel hopeless because it feels like I won’t ever be able to run again. Im approaching 30 years old and still have a lot of things that i want to accomplish physically. I do believe that my recovery journey was not done properly, especially in the beginning and so I am worried that I will never get better. Am I screwed? Lol (PS sorry for the sob story)

[@docjenfit]

Hi Senshi! Thanks so much for sharing! I appreciate your openness. So I wouldn't say you are "screwed" by any means. There are always ways to rehab our bodies and take advantage of the amazing adaptability we have. Do you have the ability to get with a physical therapist in person to put together a plan? It is tough for us to give any specific advice on an active injury or recovery through comments like this. however, I would make sure you continue to work your toes in any way you can. Even with active toe spreads, towel curls, and seated heel raises to just try and comfortably load the area as you can. Good luck and keep at it!

[@swaha55]

I jammed the top of my right big toe several years ago going from headstand shishasana two to chaturanga low plank. I must have not have extended my big toe enough. It really hurt at the time but I just figured it would heal on its own. Now my R big toe is functional but it doesn’t have as much range of motion, especially in extension and in bringing the big toe away from the second toe. Also my big toe joint feels a lot thicker on my right foot than my other foot and I think that is restricting some of the range of motion. I have been working on stretching and strengthening it for over two years very consistently, and have seen improved flexibility, but I am wondering if I can ever get full range of motion back and because my big toe joint has gotten bigger if that can be reversed at all In other words is the extra bone growth different from regular bone and can it be reabsorbed 2:45 into the body. I did a lot of the exercises you show in this video.

[@docjenfit]

It definitely sounds like during the healing process that toe developed some restriction. It's hard to say that there is actual extra bone there or if the tissue has just really stiffened and caused an enlarged feeling in that joint. Consistent work can definitely continue to help with the remodeling in the area.

[@MsWhite-gw4yp]

I would love to see a video on how to manage turf toe over a lifetime for people with one leg that is shorter than the other. Obviously, asking for a friend!

[@docjenfit]

Thank you for the recommendation! Will keep this one in mind for future videos!