In this blog, I’m excited to share some effective movements you can practice to relieve big toe pain, ease discomfort, and improve mobility. This is especially important because the big toe is a common site for arthritis, often leading to stiffness and reduced flexibility.
Recently, I had a private session with a student who faced significant big toe joint pain that hindered her enjoyment of hiking and walking. The discomfort didn’t start right away but set in toward the end of her outings, becoming increasingly bothersome. Despite already scheduling a surgical appointment with her doctor, I noticed she had a considerable amount of movement in the toe that was slated for surgery, and if you would like to follow along in a YouTube video I made for her, please click here.
Weighing Options: Surgery vs. Movement
Toe surgery can be a painful experience, and there are no certainties to it. After discussing the potential pain and recovery time involved, we explored alternatives. In the end, she decided to try some consistent Avita shapes to alleviate her discomfort before committing to surgery. In addition to several regular weekly classes to address her knees, hip, and lower back, here’s what I recommended to her.
Steady Movements to Relieve Big Toe Pain
You can comfortably perform most of these exercises while sitting in a chair.
- Passive Flexion:
- Remove your shoes and socks and sit comfortably.
- Curl your toes under, ensuring the big toe touches the floor with the toenail facing downward. Place a cushion or a yoga mat under your foot if necessary.
- Allow gravity to gently press down into your big toe for 1.5 to 2 minutes, focusing on feeling the pressure in the knuckles of the big toe. If you experience arthritic pain, adjust your foot’s position to lower the pressure without avoiding the sensation entirely.
- Rest the foot without alleviating any sensation and repeat the shape on your second foot.
- Passive Extension:
- Switch to extension by placing the soft side of your foot down, again with your heel pointing up. You may place your hand on your heel and press down through the bones of your foot to encourage healthy movement.
- This mimics the natural pushing-off movement we should engage in while walking. Once again, focus on the big toe, but feel free to give attention to the other toes as needed.
- Maintain for 1.5 to 2 minutes and then repeat on the other foot.
- Elevation
- Find wall space or rest your lower legs and feet over the chair.
- Elevate your feet to encourage healing. This taps into the RICE method (Rest, Ice, Compression, Elevation) without going into the controversy of ice. Gravity helps drain fluids, cleanse the synovial joints in the big toes, and promote circulation for healing.
- Active Flexion:
- Once elevated, activate the intrinsic muscles in your feet. Center your heel on the wall and curl your toes, creating a “fist” with your foot.
- Hold this position for 1.5 to 2 minutes, focusing on getting all five toes to move cohesively. You may encounter the sensation of cramping, which is normal. Take a moment to relax and then gently re-engage. Don’t be afraid of cramps. With time and practice, we aim to work through them.
Healing Principles at Play
Throughout these movements, it’s vital to listen to your body. Distinguish between discomfort that might be harmful and healing sensations. With consistent practice, as with any form of hygiene, you’ll find that taking care of your bones and joints becomes an integral part of your routine, much like brushing your teeth!
As you wrap up your session, please take a moment to relax and enjoy the benefits of rest, which is essential to our healing process.
Join the Journey
If this resonates with you, consider joining me online for classes designed to address your body’s bones and joints. Together, we’ll work to keep them healthy and happy for a lifetime.
Remember, you have the power to relieve big toe pain and improve your overall well-being through sustained movements and care.
