Just a friendly heads up, my articles are not magical potions that can replace proper medical advice. If you find yourself nursing an injury, I'd suggest paying a visit to a skilled sports physiotherapist. And guess what? FM Physio can help. Swing by my clinic page to book an appointment. I've got you covered with both in-person assessments and online consultations. So, let's get you back to your sport within 6 weeks or less. 

Why is your big toe feeling painful during your runs? 

Big toe pain while running is a relatively common occurrence among athletes and fitness enthusiasts.

It can stem from various causes, such as improper running mechanics, footwear issues, overuse, or underlying conditions.

Picture this: I recently had a heart-to-heart chat with a runner who was feeling a tad blue and worried that their running days were coming to an end.

Running meant the world to them, so I just had to find out why they were considering throwing in the towel. And you won't believe it, but their answer was quite common:

"My consultant told me to stop." 

Turns out, the consultant was concerned about arthritis in their great toe and the prescription was a complete halt to running.

Now, let's not point fingers at consultants or healthcare professionals here. We're all guilty of making such calls at times.

But here's the deal: before we bid farewell to someone's running journey, there are often simple and effective remedies for issues like big toe pain that we should explore thoroughly!

So, what are the causes of big toe pain?

Let's start by asking yourself these five thought-provoking questions:

1. Have you been pushing the limits by increasing your running distance or intensity too quickly? Sometimes our bodies need a little time to catch up, you know?

2. Have you been experimenting with your running style? Maybe you've been tinkering with your foot landing technique or tweaking your push-off motion.

3. Have you ventured into new terrain lately? Perhaps you've been conquering hills or exploring off-road paths? Those adventures can shift the pressure on your foot causing pain.

4. Any recent changes in your running shoes? Have you embraced a more minimalist shoe style or simply held onto your trusty kicks for way too long? Your big toe might be craving some extra support.

5. Are you putting extra stress on your big toe outside of your runs? Maybe you've picked up a new activity like yoga or HIIT, or even changed jobs? These factors can strain your joint without giving it the flexibility it needs.

If you spot any changes, it's time to ease up on that toe's workload while you figure out what needs tweaking. All of the above can put pressure through the base of the big toe causing pain and discomfort.

Changing a few things at a time can make a big difference. Combine this with some more flexibility exercises, a touch of foot strengthening, or even some leg muscle workouts are just what the doctor ordered!

What does pain in the big toe indicate? 

Ah, the mysterious world of mtp joint pain! So, what could that pain possibly mean?

If you have sharp pain in big toe, one possible culprit is our sneaky friend, gout.

When those pesky uric acid crystals accumulate, it can lead to sudden and intense big-toe joint pain. But fear not, around 4% of adults in the US/UK deal with it.

If you think you have gout, then get an appointment with your GP as medication can clear it up quite quickly.

Find out more about gout HERE.

But wait, there's more! Another cause of pain can be Arthritis.

Arthritis can also give your big toe a not-so-friendly squeeze, especially if it decides to throw a party in the joint where the toe connects to your foot.

Let me make this clear, arthritis doesn't mean you have to give up running.

Let me repeat that, if you have big toe arthritis “you do not have to give up running”

All you have to do is apply some of the info you’ve learned in this blog and get in contact with a specialist sports injury physio.

You can book an appointment with Stuart Goldfinch at FM Physio HERE.

Your big toe might get swollen, make grinding sounds, or even click but don’t be alarmed as this is common.

People think that it is for me,

“I’ve got arthritis”

“I’m gonna have to give up running or sport”

“That’s the curse of old age”

but that’s just not true.

Yes, you can get pain from arthritis but you can also prevent the amount of stress going through your big toe and like magic! NO MORE PAIN.

Easy! Find the root cause, the pain disappears and then you can continue running. 

There are also other causes: Bunions, turf toe, ingrown toe nails, infections, and nerve damage can all cause pain.  But fear not, a specialist sports physiotherapist can help solve the mystery and guide you to the right treatment.

And hey, if the pain seems to have no apparent reason, it might just be a foot position issue, foot muscle strength or big toe flexibility.

Maybe some weak leg muscles, shoes that aren't your perfect fit, or a slight tweak in your running technique.

Change this and continue doing what you LOVE.

So, let's crack the code and put that big toe pain in its place!

First things first, let's work on restoring some range of movement.

If you suspect arthritis is messing with your big toe, getting that extension back is key to rocking your runs like a champ.

Next up, let's improve your strength! We want your foot, ankle, and calf muscles to be in tip-top shape. The stronger they are, the better equipped they'll be to handle the strain of running.

Now, let's talk about movement control. If you can’t control your foot or landing during hopping exercises then it’s unlikely you'll be able to do it after a 5-mile run. 

If so, we might need to tweak your technique. Adjusting your landing position can take the load off your big toe, saving it from flare-ups.

Now, here's the deal: research on big toe pain in runners is a bit scarce, so it might involve a bit of trial and error. But fear not, we'll figure it out together!

Here's a nifty trick: reducing pressure on the toe can help ease the pain. How do we do that? Well, it's all about those answers to the five questions we discussed earlier. We'll change up the load on your foot and big toe and build up your strength to handle the stress of running like a boss.

Now, if you're worried about arthritis (hallux rigidus), or gout, it's always a good idea to visit your trusty GP. But brace yourself, my friend, because beyond diagnosis, medication, or maybe a steroid injection, their help might be limited.

I'd be cautious about relying solely on injections without addressing the root cause. They may temporarily ease the symptoms, but we want long-lasting relief!

Running shoes for big toe joint pain?

Choosing the right running shoes can make a significant difference when it comes to big toe joint pain. Here are some tips to consider:

1. Look for shoes with a firm sole: A shoe with a firm sole provides more stability and support for your big toe joint. Bend your old shoes to see how flexible they are in the toe region. If they're too flexible, it may contribute to increased stress on your foot. Opt for shoes with a sturdier sole to offload your painful big toe.

2. Assess shoe flexibility: Try on different shoes and pay attention to the flexibility around the forefoot or toe region. Look for shoes that strike a balance between providing enough flexibility for natural foot movement and offering sufficient support to minimise discomfort in your big toe joint.

3. Test shoes during movement: Once you find a potential pair of shoes, put them to the test. Do lunges, go for a short run, or perform exercises that have previously caused you pain. Observe if your big toe feels less painful or more comfortable in these shoes. Practical testing can give you a better idea of how well the shoes support your specific needs.

4. Consider lacing techniques: Experiment with lacing techniques to customise the fit of your shoes. Keep the laces tighter around the tongue of the shoe while leaving the area around your big toe region slightly looser. This can provide more space for your forefoot, reducing pressure on the big toe joint.

5. Explore specialised shoe options: Look into shoes with rocker-style footbeds, such as HOKAs. These types of shoes have a curved sole that promotes a rolling motion, reducing the need for excessive flexibility in your big toe during running. Additionally, consulting a podiatrist for custom-made insoles tailored to your specific needs can provide additional support and alleviate discomfort.

Remember, finding the right running shoes for your big toe joint pain may involve some trial and error. Take the time to assess different options, and don't hesitate to seek guidance from a sports physiotherapist or footwear specialist who can provide personalised recommendations based on your unique circumstances.

When to see a doctor for big toe pain?

When it comes to big toe pain, it's natural to wonder when you should start worrying. Here are a few situations that may warrant some concern:

1. Intense pain: If your big toe pain is off the charts and unbearable, it could be a sign of a fracture or another serious injury. In such cases, it's essential to seek prompt medical attention.

2. Nerve issues: Conditions like Morton's neuroma can cause significant pain in the big toe and surrounding area. If you suspect nerve-related problems, it's wise to consult a healthcare professional for evaluation and guidance.

3. Persistent or worsening pain: If your big toe pain sticks around or gets worse over time, it's a good idea to have it checked out. A chronic or recurring pain that interferes with your daily life may indicate an underlying problem that requires medical attention.

4. Trauma or injury: If you've recently experienced trauma or a significant injury to your toe, it's crucial to get an X-ray to rule out fractures. Trying to push through the pain and continue running on a broken toe can lead to more complications and hinder your recovery.

5. Unusual changes in appearance: If you notice deformities, abnormal growths, or changes in colour around your big toe, it's best to have it examined by a healthcare professional. Unexplained alterations in appearance may warrant further investigation to rule out any serious conditions.

6. Severe pain in the ball of the foot: common cause of foot pain are plantar fasciitis or a heel spur. If you are getting pain in the ball of your foot or along your plantar fasciitis, it's worth seeking help from your doctor or physiotherapist so you know exactly what’s going on. Then you can target it with the right treatment and exercises to reduce pain. 

Remember, when in doubt, it's always better to be cautious and seek medical advice. A healthcare professional can evaluate your symptoms, provide a proper diagnosis, and guide you toward appropriate treatment options.

Don't let worries linger in your mind. Address them head-on by reaching out to a healthcare pro, and together, let's pave the way to a pain-free and happy big toe!

Conclusion

Big toe pain doesn't have to derail your running journey. By understanding the causes, symptoms, and remedies for this common issue, you can take proactive steps to alleviate discomfort and get back on track.

Remember, it's important to listen to your body, seek professional advice when needed, and make necessary adjustments to your training routine and footwear.

Whether it's improving foot and ankle strength, exploring different shoe options, or incorporating targeted exercises, there are various strategies you can employ to manage and prevent big toe pain. Don't let it hold you back from pursuing your running goals.

Take the time to assess your situation, consult with a sports physiotherapist if necessary, and be patient with the healing process. With dedication, proper care, and a positive mindset, you can overcome big toe pain and continue to enjoy the countless benefits of running.

So lace up your shoes, hit the pavement, and embrace the joy of running while keeping your big toes happy and pain-free. Your running adventure awaits!

Feel free to send me a message via the chatbot on my website if you have any questions or need any further advice or if you’re ready to book yourself either a virtual or a face-to-face physio assessment, you can book that HERE.

My goal is to get you back running in 6 weeks or less without foot or toe pain.

Thanks for reading!