If you’ve ever felt a sudden, sharp pain in your big toe while running, jumping, or changing direction, you may have experienced turf toe. It’s one of those sports injuries you hear a lot about during football season, but it doesn’t only affect those who play on turf.
Athletes in any sport can get turf toe, and so can active people who don’t play sports at all.
What is turf toe?
“Turf toe is a sprain of the main joint at the base of your big toe,” explains John R. Clements, DPM, with Carilion Clinic Orthopaedic Surgery. “This joint bends up every time you walk, run, or push off. If it bends too far, called hyperdorsiflexion, the tissues around it can get stretched or torn.”
What causes turf toe?
People usually get turf toe because of:
- Quick, forceful push-offs while sprinting or jumping
- Sudden stops or pivots
- Soft or flexible shoes that let your toe bend too much
- Hard playing surfaces that don’t give your toe any cushion
- Contact plays where your toe gets stuck while your body keeps moving
Symptoms of turf toe
Symptoms range from mild to severe, depending on how much the joint and ligaments were damaged. You may notice:
- Pain at the base of your big toe
- Swelling or bruising
- Soreness when you touch or move the joint
- Trouble walking normally or pushing off
- Stiffness
- Feeling like the joint is unstable or “gives out”
If your doctor suspects turf toe, they may order an X-ray or MRI to make sure nothing is broken or see how bad the sprain is.
How is turf toe treated?
Treatment depends on how severe the injury is. Most cases are mild and can be treated with immobilization, RICE (rest, ice, compression, elevation) and anti-inflammatory meds for a week or 2.
More serious cases may need:
- Crutches
- A walking boot or cast
- Physical therapy
- Surgery (in rare cases)
How to prevent turf toe
It can’t always be prevented (accidents happen!) but you can lower your risk with a few simple steps:
- Wear sturdy shoes or inserts that keep your big toe from bending too much
- Do a warmup before activity
- Strengthen your feet and ankles
- Avoid super hard playing surfaces (like artificial turf) when you can
- Listen to pain—don’t push through it
- Consider a carbon-plated insert for your shoe
When to see a doctor
It’s a good idea to get checked out if:
- You can’t walk or push off normally
- Your toe looks swollen or bruised
- The pain isn’t getting better after a few days
- The joint feels loose or unstable
If you think you may have turf toe, reach out to your family doctor so they can help find the best way get you back on your feet—literally!
