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Foot Bone or Joint Injury

Turf Toe: Sport & Exercise

Minute Read


Posted 1 year ago


Last updated: 03/12/2022


by James McCormack

How do you fix Turf Toe?

For a Grade 1 or mild Turf Toe can be resolved with rest, icing, anti-inflammatories, and wearing a splint.

For Grade 2-3 Turf Toe injuries, it is recommended that you see a Physical Therapist for an assessment of your injury. Treatment can include taping, massage, insoles and rehabilitation exercises.

Complete ruptures may require surgery which is followed by 6-8 weeks of Physical Therapy.

How Long does it take for Turf Toe to heal?

On average it takes 3-4 weeks with the correct management for most cases of Turf Toe to heal.

In more severe cases, a splint or insoles are required and it can take up to 8 weeks to heal.

Why is my Turf Toe not healing?

In most cases, Turf Toe heals easily. If it is not managed correctly, symptoms may continue and the joint may struggle to heal. This is normally due to the joint not being fully rested and offloaded. In a lot of these cases, the individual has reduced activity levels in terms of frequency or intensity but often the toe needs complete rest for 2-3 weeks to allow it to heal.

Can you still workout with Turf Toe?

You can still workout with Turf Toe. For cardiovascular exercise, we recommend the elliptical machine or swimming. Leg strengthening exercises such as deadlifts, squats, and leg press machines are ok once the foot is kept flat throughout the movement.

It is good to stretch Turf Toe?

Turf Toe is a hyperextension injury of the big toe joint. As a result, it is not recommended to stretch the big toe joint in the acute stages of injury. It is beneficial to stretch surrounding structures such as the calf muscle but be conscious to hold the big toe in a neutral position when carrying this out.

Can I run with Turf Toe?

You can run with Turf Toe if you don’t have any pain while running or if the pain doesn’t increase within 24 hours of a run.

If it is painful when walking, running is not a sensible option and one should consider non-impact activities such as the elliptical or swimming.

Can you ride a bike with Turf Toe?

You can ride a bike with Turf Toe if there is no pain during or after the exercise. Consider wearing cleats as the hard undersurface of the show will prevent any hyperextension of the big toe joint which is the main cause of Turf Toe injuries.

We recommend sticking to a steady pace with high cadence and staying in the saddle to minimize the pressure through the forefoot.

Physiotherapy with James McCormack

This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.

Related Article: Turf Toe: Symptoms, Treatment and How to Tape

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