The turf toe is a sprain in the main joint of the big toe. It’s a common injury in athletes who engage in sports that involve running or jumping on hard surfaces. Turf toe occurs when the big toe is forcibly bent upwards, stretching or tearing the soft tissue structures under the toe. Learn more about turf toe.
What Causes Turf Toe?
Turf toe is a sprain caused by a hyperextension of the big toe joint.
This injury typically happens in two main ways:
- The most common cause of turf toe is when the toe is forced to bend upwards excessively. This often happens in sports when an athlete's forefoot is planted firmly on the ground, and the rest of the body moves forward over the planted foot.
- Less commonly, turf toe can also result from repetitive actions that put a strain on the big toe joint. This can gradually weaken the ligaments and other soft tissues around the joint, eventually leading to a sprain.
Treatment for Turf Toe
As with most overuse injuries, RICE (rest, ice, compression, and elevation) is a great place to start. This gives your body a chance to heal and recover from repeated stress, but you may need to take further steps to avoid re-injury.
For that, you have two options:
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Protective Footwear: Wearing shoes with stiff soles or supportive insoles can help limit the movement of the big toe and provide support during the healing process.
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Physical Therapy: After the acute phase, physical therapy may be recommended to restore strength and flexibility to the toe.
How Insoles Help With Turf Toe
Insoles add much-needed support to limit excessive movement that could hyperextend your toes and lead to turf toe. Specifically, insoles help by:
- Extra stiffness through the insole helps limit excessive bending of the big toe joint, acting as a protective barrier that prevents the extreme extension that can aggravate turf toe.
- Cushioning under the big toe joint creates a supportive platform that helps distribute pressure more evenly across the toe area, reducing the concentrated force on the injured joint while still allowing necessary movement for walking.
- Deep heel cups help control foot movement from back to front, reducing the amount of force transferred to the big toe joint during the push-off phase of walking or running and preventing excessive strain on the injured area.
- Support just behind the big toe joint helps offload pressure from the injured area while maintaining proper foot mechanics, allowing for more comfortable movement while the injury heals.
- Shock-absorbing materials throughout the insole help reduce the overall impact forces that travel through the foot, minimizing the jarring effects that can aggravate the injured toe joint during daily activities.
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