Turf toe injuries many times are left improperly managed and can lead to chronic pain, reduced push-off strength, and eventually joint deformity if left untreated. Turf toe describes an injury to the bottom surface of the big toe joint, known as the plantar metatarsophalangeal-sesamoid complex. Turf toe injuries occur when the joint of the big toe gets forced into hyperextension. This typically happens to football players when someone falls on their foot forcing the heel to drive forward over a planted big toe. This motion typically injures the joint capsule and ligaments on the bottom side of the foot, leaving it very painful. While most common in footballers, there is also a high incidence of turf toe injuries in rugby and soccer players as well. This article will cover a rehab guideline for getting back on the field after an old turf toe injury, in addition, we've included a FREE workout with the best turf toe exercises!
The function of the foot is extremely important to the overall musculoskeletal function of the body. The foot is the base of support for most everyday activities. Like a game of Jenga, if the base is not solid, the entire structure will lean, wobble, and eventually collapse. If the musculature of the foot is not properly functioning, many structures both locally and globally will be affected. The intrinsic muscles of the feet can become deconditioned over time due to ill-fitting shoes, tight socks, and even some orthotics. Due to cramped spaces and the inability of the joints to function in their natural range of motion, our brains lose the neurological connection to the muscles of our feet, causing compensations. Luckily, neuroplasticity (the ability for our brains to change the neural circuits to our bodies) dictates that it is possible to improve and even reverse chronic instability of the foot, and thus joint pathologies and pain. This article will show you exercises to improve foot strength!