Turf Toe – Big Pain in Small Joints

A person is seated on the floor applying black kinesiology tape to their foot, focusing on providing support.

“Turf Toe” is the colloquial name for a sprain of the metatarsophalangeal (MTP) joint, the big joint which connects your big toe to the rest of your foot. The symptoms of Turf Toe include:

• Pain and tenderness in your toe. The pain can be constant or only present when pressure is applied to the affected toe. The pain could be severe enough to prevent you from putting any weight on it

• Swelling and bruising. The swelling and bruising may even spread to the top of your foot

• Limited range of motion, or feelings of weakness in the foot

• The joint may feel excessively loose, or stiff. The joint may even pop out of place

Turf toe is an injury that often stems from launching motions. Think of a runner with their toes bent and heels raised before they take off from their starting position. Doing motions like these on a hard surface like artificial turf (which is much less forgiving than real grass) or pavement can increase the likelihood of injury and you should avoid it if you can. If too much force is applied to the joint, it can be hyperextended, leading to a sprain. There are three grades of sprain that are applied: Grade 1, where the muscles/tendons are pulled but not torn. Grade 2, where partial tears are present. Grade 3, where a complete tear of the soft tissues has occurred. In case of a Grade 3 sprain the MTP joint may become dislocated. 

A physical therapist carefully assesses a patient, providing attentive care during a rehabilitation session in a clinic.

How is Turf Toe Treated?

How Turf Toe is treated is largely depending on the severity of your injury. Rest and self care may be sufficient in many cases. Ice, elevating the affected toe, and over the counter medication can alleviate the pain and help your body’s natural healing processes. Taping your toes together during your recovery process can help to stabilize the joint and avoid further aggravation of the injury while you go about your daily life. 

You can work with a physical therapist, who can recommend exercises to reduce any joint stiffness and improve the flexibility of your toe. They can also guide you through exercises to help strengthen the muscles in your foot which support the MTP joint. This can help you avoid reinjuring the MTP joint in the future. Your PT can also observe your body mechanics and help identify how to adjust your motions to lessen the strain on your MTP joint. When you’re ready to get back into action, your PT may recommend orthotics to help stabilize your big toe when you’re playing sports. 

A person performs a toe extension exercise using a yellow resistance band while seated in a gym environment.

In more severe cases involving ruptured soft tissues and/or bone fractures, surgery may be required but this is fairly rare. 

Depending on your injury’s severity and your natural capacity for healing, the recovery time can vary. Less severe injuries can heal in days or a few weeks, whereas more severe injuries can take months to heal fully. It’s important not to ignore your injury and try to push through it. Untreated, chronic Turf Toe can lead to bone spurs, arthritis or bunions, just to name a few complications. But if you treat your toe kindly, a full recovery is likely and you’ll be able to resume more strenuous activity and be in good shape for the long run.

Ready to Get Back on Your Feet?

Turf toe may seem small, but ignoring it can lead to long-term joint issues. Early treatment makes recovery faster and safer.

Our physical therapists will assess your injury, restore mobility, and guide you back to activity with confidence.

Schedule Your Evaluation at Powerful PT Today