by Last updated on March 17th, 2023 at 01:48 pm
If you’re an athlete or an active individual, you’ve likely heard of a sports injury known as turf toe. But what exactly is it, and why is it such a pain – literally? Turf toe is a common injury that affects the base of the big toe. It is caused by various factors, including playing on artificial turf surfaces. In this article, we’ll explore the ins and outs of turf toe, including its symptoms, causes, and treatment options. Whether you’re dealing with a current injury or hoping to prevent one in the future, we’ve got you covered. So, let’s dive in and learn how to tackle turf toe once and for all!
Symptoms of Turf Toe
The symptoms of turf toe can range from mild discomfort to significant pain and swelling, and they can impact your ability to perform daily activities and participate in sports. Some of the most common symptoms of turf toe include pain and tenderness at the base of the big toe, swelling and bruising around the affected area, and difficulty walking or running. In some cases, individuals may also experience stiffness or a limited range of motion in the affected joint. If you’ve recently experienced an injury to your foot or big toe, it’s essential to watch for these symptoms, as early intervention is crucial for a full recovery.
Causes of Turf Toe
So, what causes turf toe, and how can you prevent it from happening? Turf toe is typically caused by repetitive jamming of the big toe or hyperextension of the toe from a vertical force, leading to damage to the soft tissue and hyperextension injury of the big toe joint. This occurs in sports, when an athlete’s foot is planted on a hard surface, and the toe is forcefully bent backwards.
The condition is also common in dance, gymnastics, and martial arts activities. The type of surface you play or train on can also contribute to turf toe, with artificial turf surfaces being a common culprit. These surfaces are known to be harder and less forgiving than natural grass, which can increase the force on your feet and toes during play.
Other factors contributing to the development of turf toe include poor footwear, which can fail to provide adequate support and cushioning, and inadequate conditioning, which can lead to weak intrinsic foot and toe muscles. By understanding toe pain causes, you can take steps to reduce your risk of developing this painful condition.
Turf Toe Treatment
Fortunately, many effective treatment options are available to help manage your symptoms and promote healing. In mild cases, turf toe can be treated with rest, ice, compression, and elevation (RICE), which can help to reduce pain and swelling around the affected area. Over-the-counter pain relievers such as ibuprofen or naproxen can also help manage discomfort. Using a stiff-sole shoe or insole can offer protection and reduce discomfort. However, following the recommended dosage and speaking with your clinician before taking new medications is essential.
Physiotherapy exercises can also be an effective way to promote healing and strengthen the affected area. Toe curls, toe splaying, towel scrunches, and marble pickups are all exercises that can help promote flexibility and strength in the toes and feet. A turf toe brace can also help to provide support and stability to the affected joint, helping to reduce pain and prevent further injury. Also, clinicians often issue a total contact cast or boot to help offload the toe.
Below we will look at the treatment options previously mentioned in greater detail.
Turf Toe Exercises
Turf toe exercises can effectively strengthen, promote healing, reduce pain, and prevent the condition from recurring. These exercises are designed to strengthen the muscles and ligaments around the affected joint, improving flexibility and range of motion and reducing re-injury risk.
Toe Curls
Toe curls are one of the most common exercises to treat toe injuries. To perform this exercise, sit in a chair with your feet flat on the floor. Place a towel or small object on the floor in front of you, and use your toes to pick it up and curl it towards your foot. Hold the curl position for a few seconds. Release the towel or object. Repeat the exercise a couple of times daily! This exercise can help strengthen the muscles in your feet and toes, improving your balance and reducing the risk of injury.
Toe Splaying
Another helpful exercise for turf toe is toe splaying. To perform this exercise, sit in a chair with your feet flat on the floor. Spread your toes apart as wide as you can and hold for a few seconds, then release and repeat. This exercise can help improve the toes’ flexibility and reduce stiffness and discomfort around the affected joint.
Towel Scrunches
Towel scrunches are another effective exercise that can promote healing in the feet and toes. To perform this exercise, place a small towel on the floor and use your toes to scrunch it up towards your foot. Scrunch your toes until the furthest end is close to your feet. Replace the towel and repeat. This exercise can help improve the toes’ strength and flexibility and help reduce pain and swelling at the involved joint.
Marble Pickups
Finally, marble pickups can improve flexibility and coordination in the feet and toes. To perform this exercise, place a few marbles on the floor and use your toes to pick them up one by one and put them in a bowl. This exercise can help to promote dexterity and strength in the toes, reducing the risk of re-injury and improving your overall foot health.
Turf Toe Brace
If you’re dealing with the pain and discomfort of turf toe, a turf toe brace can prevent further compounding the injury. These braces provide support and stability to the affected joint, helping to reduce pain and swelling and improve overall foot function. Turf toe braces come in various shapes and sizes and worn under your socks inside your shoes.
When choosing a turf toe brace, it’s essential to consider factors such as your injury’s severity, level of activity, and overall foot health. Your podiatrist or physiotherapist can provide guidance on which type of brace is best for your specific needs.
Turf Toe Taping
Combined taping with other treatment options such as rest, ice, and physiotherapy, to promote healing and improve foot function. It’s essential to use a high-quality tape that is comfortable and provides adequate support. I often use zinc oxide or K-tape (kinesiology) in my clinic. Zinc oxide tape is a little better, but it is less forgiving, so sometimes I use K-tape.
Carry out the taping to allow for proper foot movement while still providing support and stability to the affected joint. Your clinician can provide guidance on the best taping techniques for your specific needs. Taping can effectively prevent turf toe from worsening or recurring, especially during sports or other physical activities that stress the feet and toes.
Surgery
In severe cases of turf toe, surgery may be necessary to repair damaged ligaments or tendons, remove bone fragments, or fuse the joint. Sometimes the sesamoid bones are replaced after a turf toe injury, and surgery will seek to correct this. While surgery is typically a last resort after other treatment options have been exhausted, it is a highly effective way to promote healing and improve foot function in cases where conservative treatments have failed.
Like any surgical procedure, there are risks associated with turf toe surgery, including infection, nerve damage, and poor wound healing. However, these risks can be minimized by choosing a highly skilled and experienced surgeon and carefully following your post-surgical recovery plan.
Prevention
Preventing turf toe is crucial to avoiding the pain and discomfort associated with this condition. The first step in preventing turf toe is to wear appropriate footwear that provides adequate support and cushioning. Look for shoes that fit well and have a stiff or sturdy sole that can absorb shock and reduce the force on your feet and toes. Further, shoes with a rocker bottom also reduce pressure on the foot and toes. Additionally, stretching and warming up before physical activity can help to prepare your muscles and joints for movement, reducing the likelihood of injury.
Another effective prevention strategy is using taping techniques, which can help to provide additional support and protection to the affected joint and reduce the risk of injury. Improving your fitness is also paramount. You can achieve this by training consistently to develop strength and conditioning to execute activities correctly. This is where a coach comes in if you don’t have one. They can help you see things you overlook and help to guide you down a successful path.
Finally, playing on appropriate surfaces is also essential to preventing turf toe. Natural grass surfaces are generally more forgiving than artificial turf, which can put more force on your feet and toes during play. If possible, choose a playing surface that is appropriate for the activity and provides adequate cushioning and support. These steps will help reduce your risk of developing this painful condition and help you stay healthy and active for years to come.
Recovery Time
Recovering from turf toe can take time, and the length of your recovery will depend on the severity of your injury and the type of treatment you receive. In general, mild cases of turf toe can take several weeks to heal. While in surgical cases may take several months. During this time, giving your foot and toe time to rest and recover is essential, as continued use can exacerbate the injury and prolong the healing process. In general, patients can expect to spend several weeks in a cast or walking boot, followed by several months of physiotherapy to regain strength and flexibility in the affected joint.
Factors such as age, overall health, and underlying conditions can also impact the recovery time for turf toe. Remember, the key to a successful recovery from turf toe is early intervention and a commitment to following your treatment plan. You can overcome the pain and discomfort associated with this condition with the proper care and attention.
10 Questions to Ask Your Doctor
- What is the underlying cause of my turf toe, and how does this injury typically occur?
- How can I differentiate between turf toe and similar injuries or conditions affecting the big toe?
- Given the severity of my injury, how long can I expect the recovery process to take?
- What are the potential complications or risks associated with turf toe if left untreated?
- Are there any specific exercises or stretches I should incorporate into my rehabilitation routine to promote healing and prevent re-injury?
- How can I modify my footwear or use orthotics to provide additional support and reduce the risk of re-injury?
- Are there any sports or activities I should avoid while recovering from turf toe, and when can I safely return to my regular activities?
- What are the signs that my turf toe may not be healing correctly or that I need further medical intervention?
- How can I manage pain and inflammation associated with turf toe without relying solely on medications?
- Are there any lifestyle changes or modifications I can make, such as weight management or proper nutrition, that could improve my recovery and overall foot health?
Final Thoughts
Having a turf toe can no doubt be disconcerting. However, with the proper treatment and prevention strategies, it’s possible to manage your symptoms and promote healing. Whether you’re using physiotherapy exercises, wearing a turf toe brace, or considering surgery, it’s essential to work closely with your podiatrist or physiotherapist to develop a personalized treatment plan that considers your unique needs and circumstances.
In addition to treatment options, there are many steps you can take to prevent turf toe from occurring in the first place. By wearing appropriate footwear, stretching before exercise, and playing on appropriate surfaces, you can reduce your risk of injury and stay healthy and active for years to come. Ultimately, the key to managing turf toe is early intervention and a commitment to following your treatment plan. Remember, no matter your treatment option, there is hope for recovery. Your health is your wealth!
Reference
1. McCormick, J.J. and Anderson, R.B. (2010). Turf Toe. Sports Health: A Multidisciplinary Approach, 2(6), pp.487–494. doi:https://doi.org/10.1177/1941738110386681.
