new back tips – relief from big toe pain and stiffness

If foot overuse and stress, or perhaps injury from work or sports, or maybe even just walking or running have caused you big toe pain and stiffness, then this simple traction and extension stretch may be just what you need to get pain relief and increased flexibility at the base of your big toe.

Keep in mind, big toe pain has many causes, each with its own treatment possibilities. Severe osteoarthritis, as an example, may even require surgical fusion. Gout, bunions, turf toe, and other lesser known conditions, all have their own solution possibilities.

We are going to outline a simple to master stretch and movement of the big toe when it suffers from the common condition known as hallux rigidus… this is a less severe degenerative arthritic condition resulting from wear and tear to the first metatarsal phalangeal joint. 

Hallux rigidus is accompanied by the development of a small bony ridge on the top of the first MTP joint, typically with some swelling and restricted motion. However, with hallux rigidus, the first MTP joint still has residual cartilage.

From the standing position, ideally with your shoes off… gently place the heel of one foot over the mid-toe joint of the big toe to be stretched.

Now, carefully apply pressure with that heel over the toe to be stretched so that you can hold it in place under a traction force you create on the first metatarsal phalangeal joint by pulling that foot you are stretching backward.

Find that pulling force backward that allows you to create traction at the first MTP joint without pulling your big toe out from under the heel of your other foot. No more than reasonable discomfort is required at any time while performing this stretch/exercise.

Once you have created a tolerable traction force at that first MTP joint, slowly lift the heel of the foot you are stretching. You are stretching slowly in order to extend that first MTP joint under traction without exacerbating the pain. This is the same motion that you would make if you were toeing off in a regular walking stride.

Never push beyond reasonable discomfort, and don’t neglect to create additional traction force if possible while you are extending that first MTP joint.

Now, bring the heel of the foot you are stretching down and start again. Stretch deeper and increase the speed of transition as the first MTP joint gets more comfortable and flexible. Stop when you are able to perform this traction stretch and extension motion of the first MTP joint to your maximum extension with relatively quick transitions. Repeat on the other big toe if necessary.

That’s it! You now have a tool to decrease pain and increase the range of motion of an otherwise painful, restricted, mildly arthritic first MTP joint.

Remember, when your alignment is less than perfect and/or you have suffered recent injury, joints get stuck, soft tissues have memory for what doesn’t work, and we can help. 

Contact us at New Back Chiropractic today. We can help you move better to feel better for life.