Toe sprains are a common foot injury for anybody who runs or changes directions. Sports and activities that include these actions are many (MetCon training, CrossFit, Football, Tennis, Running, Jumping, etc.)
When you sprain your toe it is hard to walk or even stand without holding your foot in an awkward position. This can lead to pain anywhere up the leg and into the back.
Toe Sprains
You may have heard them called Turf Toe before. The big toe is commonly sprained when you are running or cutting and your bend it too far upward (dorsiflexion). This means that the big toe (or other toes) gets closer towards the knee. This puts stress on the ligaments at the bottom of the foot and can be painful. Due to the location of the injury at the bottom of the foot, putting weight on the ball of the foot can continue to be painful following the injury.
When you walk, run, squat, jump etc. you need to be able to push off the big toe at the ball of the foot. Since this is where the above mentioned ligaments are located, the increased pressure will lead you to wanting to put weight through this area.
Because you are in pain putting weight through the ball of the foot, you may start to walk, and perform other movements, differently. This change can cause pain in the ankle, knee, hip, and event he low back.
Dealing with Toe Sprains
The best way to deal with a toe sprain, or any sprain, is to decrease the pressure and amount of use happening in the area. You can accomplish this by using a stiff shoe, and taking a few days to let inflammation decrease in your foot.
Strengthening the muscles of the foot will also be helpful. Here are some of my favorite foot strengthening and mobility activities.
For further help with your foot or ankle, reach out to us at 425-202-5687 or info@bodyfixpt.com.
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