Your big toe might hurt from jumping due to a condition called turf toe, which involves injury to the ligaments and soft tissues around your big toe joint.
Understanding Turf Toe
- What is it? Turf toe is sprain of the main joint of your big toe. It occurs when the toe is bent too far back (hyperextension). This can damage the ligaments, tendons, and soft tissues in the joint.
- How does jumping cause it? Jumping and other athletic activities that involve pushing off with your toes or sudden stops can lead to hyperextension of the big toe, especially on harder surfaces.
- Who is at risk? Athletes, particularly those who play sports on artificial turf (hence the name "turf toe") such as football, soccer, basketball, and even dancers, are more prone to this injury.
Symptoms of Turf Toe
- Pain: The most common symptom is pain in the big toe joint.
- Swelling: You may notice swelling around the base of your big toe.
- Stiffness: The toe may feel stiff and difficult to move.
- Bruising: Bruising may occur around the joint.
- Tenderness: The area around the joint is often tender to the touch.
What to Do If You Think You Have Turf Toe
- Rest: Avoid activities that put stress on your big toe.
- Ice: Apply ice to the affected area for 15-20 minutes at a time, several times a day.
- Compression: Use a compressive bandage to help reduce swelling.
- Elevation: Keep your foot elevated to minimize swelling.
- Pain Relief: Over-the-counter pain relievers like ibuprofen or naproxen can help manage pain and inflammation.
- See a Doctor: If your pain is severe or doesn't improve with home treatment, see a doctor or physical therapist. They may recommend further evaluation, bracing, or physical therapy.
Preventing Turf Toe
- Wear Proper Footwear: Choose shoes that provide good support and flexibility.
- Strengthening Exercises: Strengthening the muscles around your big toe can help prevent injury.
- Stretching: Regularly stretch your toe and ankle to improve flexibility.
- Taping: Taping the toe can provide extra support during activities.
