Big Toe Pain after a Run or Hike? Top 3 Causes
Starting to notice more big toe pain after your workouts?
Wondering what in the heck can cause this?
Aaaaaand wondering who to see and how to help improve this?
Have no fear - your answers are here :)
Let’s start with the Top 3 Causes of Big Toe Pain (and how they can improve!)
Limited Toe Mobility into Extension
Did you know your toe joint needs this much movement (45 degrees)?
Yep, research shows that we need this much movement to allow the running and walking cycle to be fluid, unlimited and pain-free. By training the muscles that control this type of toe movement, you can improve the mobility and get back to running and hiking pain-free!
This can even affect how your plantar fascia moves and feels because your big toe is attached to your plantar fascia. So, if you’re having toe pain and heel pain - that’s not uncommon and something I see really often.
To improve this, we need to utilize some of the science of strength and mobility.
These are the same concepts I use when helping professional athletes get (and stay) competition ready - and they can help you, too.
By strengthening the muscles that control big toe movement, you can improve toe mobility and pain.
2. Limited Toe Mobility into Abduction
Did you know there’s a muscle in your foot who’s one and only job is to move your big toe out to the side?!
Your abductor hallicus muscle - can you see how it pulls your toe out to the side? This is another way toe mobility can be improved and training this can help improve bunions, too!
If your toes are having difficulty using this muscle, that’s another common cause of big toe pain that I see often.
3. Referred Pain from the Low Back and/or Hips
There are certain nerves that control how your big toes feel that start in your low back and hips - it’s actually part of the sciatic nerve (see image below). So, if there is irritation here - this is also a common cause of big toe pain.
This nerve continues down into your big toe!
The solution? Exercises and movements that restore balance and mobility to your low back and hips - so that the irritation can calm down.
Now, what about the other (often recommended) advice around big toe pain - like injections or surgery?
Here’s what you deserve to know:
Injections and the commonly recommended surgery for big toe pain is a joint fusion or bunionectomy are both often completely avoidable.
I know…I’m busting some serious myths here.
This is because, just like any joint in your body, it can heal, thrive and change with the right exercises and mobility.
You can regain toe mobility and get back to the activities you love.
If you’re looking for a custom plan to help you conquer toe pain and get back to enjoying the workouts you love with the confidence that you’re caring for your body long-term, I offer virtual consultations and coaching programs - click here to learn more.
