Big toe arthritis, also known as hallux rigidus, is a condition characterized by the progressive degeneration of the cartilage in the metatarsophalangeal (MTP) joint of the big toe. The MTP joint is the joint at the base of the big toe, connecting the toe to the foot. This condition often results in pain, stiffness, and limited range of motion in the affected joint.
Exercise can help maintain range of motion in your big toe joint and alleviate pain. Your healthcare provider or physiotherapist will advise which exercises are safest for your condition and at what intensity level they should be performed.
Sit comfortably in a chair with both feet flat on the floor. Stretch your big toe downward and away from your foot for 10 seconds while holding this position.
Stretching
Integrating stretching exercises into your daily routine can help increase mobility in the big toe and relieve pain caused by arthritis inflammation. Before undertaking an exercise program on your own, consult with a healthcare practitioner first to make sure they are safe and appropriate for you.
Stretch slowly and with gentle pressure when exercising to avoid injuries. Stretching too hard causes the stretch reflex, which causes muscles and tendons to contract in an attempt to protect themselves from further injury. Unfortunately, this could actually tighten them even more so it is crucial that stretching be conducted at a tension point without pain.
Static stretching – or holding in place without movement – can be particularly useful in loosening and strengthening a large toe, especially during injury recovery or as preventative medicine for its protection.
Dynamic stretching exercises, which involve short and controlled movements that prepare muscles and soft tissues for more strenuous activity by increasing temperature and decreasing stiffness, are an excellent way to loosening a big toe.
When performing static stretches, be sure to breathe normally and hold each position for 30 seconds or more. Avoid bouncing during stretching as this could lead to injury as well as tightening of muscles or tendon tissue.
A towel stretch, sometimes known as book stretching, is an ideal starting point for strengthening toes. Sit with your affected foot on the floor and place a hand towel underneath it; use your toes to grasp onto and scrunch down on this towel as you repeat this exercise 10 times on both feet.
Another effective toe strength-building exercise is Toe Press, Point and Curl (TPNC). You can perform this exercise while sitting in a chair; intensity can be increased by pushing off of the ground with each push of your feet. Simply alternate pressing down into the floor with pressing your heel up off of it while raising it simultaneously to press your toes into it while simultaneously raising and raising heel simultaneously, pointing out and curling back under (first and second toes should remain on ground), holding each position for 30 seconds before switching sides (then press down into floor again). Hold each position for at least 30 seconds to keep muscle tone intact!
Strengthening
The big toe is unique among toes in that it is four times larger, meaning more weight is supported by its muscles and bearing greater burden. These muscles help support an arch in your foot; when they weaken from lack of use they can contribute to problems walking, and eventually result in big toe stiffness or even hallux rigidus (frozen joint). Therefore, it’s vital that we avoid these types of issues so that life continues uninterrupted for everyone involved.
Exercise can be highly effective at strengthening the muscles and ligaments of your feet, including the big toe. Not only can regular physical activity reduce pain and stiffness, but regular sessions of strengthening exercises also enhance balance, foot stability, and reduce risk of future injury.
Strengthen your foot and toes through various exercises; the key is finding what works for you and committing to doing it regularly. Talk with your physician or physical therapist about which Hallux Rigidus exercises would be the most suitable for you and when and how often they should be performed; or consult a physical therapy book for guidance.
Toe splay exercises are simple yet highly effective in improving flexibility and strength in the big toe. Stretching muscles and ligaments of your feet while increasing balance and foot stability help decrease stiffness in your big toe, lessening pain, stiffness and risk of injury in this crucial joint.
Sit comfortably on a chair, placing a towel under your affected foot. Scrunch it up using your toes before flattening it back out by spreading out your toes – repeat this exercise for approximately 20 seconds with both feet before switching legs and repeating this process again.
Toe flexes are an easy and effective way to strengthen the big toe. Simply set two bowls on the floor – one filled with 10 to 20 marbles in it and another empty – then transfer each marble from its full bowl into its empty counterpart using just your toes on your affected foot. Do this exercise daily for 5 to 10 minutes at first before gradually increasing both time and repetitions over time.
Traction
The big toe is an integral component of walking mechanics and any discomfort here can have serious repercussions for our walking style. By performing exercises and stretching outlined in this blog post, however, you can reduce discomfort while preventing further stiffness from occurring.
Step one is to begin with short and gentle exercises, gradually building them up to more intense workouts over time. Depending on the severity of your symptoms and ability to complete these movements without aggravating your big toe joint, initial treatment may require very gentle exercises for several weeks or months before increasing in intensity and length.
Simply standing up from a chair or walking up and down stairs can help improve the range of motion of your big toe joint, strengthening its muscles, decreasing discomfort and preventing future damage.
A towel curl is another essential exercise, whether done sitting or standing up. This exercise will gently flex and spread your toes, possibly producing crunching or cracking sensations as pressure is released within your big toe joint.
Use a tennis ball to perform this exercise for optimal big toe range of motion and relief from arthritis pain. By placing the tennis ball under your big toe you can create a pulling action which gently separates joints in your foot and ease discomfort.
When dealing with more severe cases of big toe arthritis or hallux rigidus, it is vital that you speak to your physiotherapist in order to develop an appropriate treatment plan and monitor its progression. There are various conservative solutions such as ice packs, anti-inflammatory medication such as NSAID’s, manual therapy, stretching exercises and strengthening exercises as well as surgical intervention rarely being necessary if these measures are used consistently and combined with custom orthotics.
Balance
Exercise is an integral component of fitness programs and an excellent way to reduce big toe arthritis symptoms. Your choice of exercises should depend on both the type of arthritis you suffer from and your own abilities; your healthcare provider or physical therapist may offer guidance regarding which are safe and suitable. They may also recommend how many sets and repetitions of each exercise to start with initially.
Balance exercises can be particularly helpful in improving the function of your big toe joint, thereby decreasing stiffness and decreasing risk. They will also enhance foot posture and gait.
As you walk forward, the big toe moves up and down along the ground as your weight shifts forward. At these times, muscles in your big toe must support its weight while propelling you forward; without adequate strength in its muscles it can quickly fatigue or overexert and lead to pain.
Towel curls and toe splay can be effective balance exercises for your big toe, whether performed sitting or standing. To add an additional challenge, wrap a light resistance band around it when performing these exercises – hold its end against your toe so there’s light tension when pointing your big toe up toward your ankle, then push it back down in line with other toes when making circles with it.
Toe Press, Point and Curl Exercise provides another effective balance exercise for your big toe. To perform it, sit comfortably on a chair while spreading apart all your toes as far as possible before pausing briefly before pressing one big toe into the ground for five seconds before returning back to its starting position and repeating this sequence of movements.
Do heel raises to improve the mobility of your big toe. To do this, stand with feet shoulder width apart and lift up on tiptoes as your heels come off the floor – this may prove challenging, so for best results do it close to walls or counters for additional support if required.
