Rev Up for Spring with Rehab for Turf Toe

Spring sports are arriving quicker than a fast ball thrown by a Reno Ace’s pitcher. In fact, the ice rink inside Ace Ballpark is gone, and the field is getting ready for opening day April 7! If you were planning on being there, but are reconsidering because you’re recovering from a big toe sprain, don’t throw in the towel just yet—throw it down instead! “Towel scrunches” are great rehab for turf toe. Take a seat, place a towel on the floor by your feet, then grip it with your toes and pull it toward you, or pick it up and hold it for 10 seconds, then repeat.

These exercises help your sprained toe recover by building strength, dexterity, and flexibility. Another one to try entails spreading some marbles on the floor, picking them up with your toes one by one, and dropping them into a bowl. From your chair, you can also place your feet on the floor and—keeping your toes flat—try to raise the arch of your foot straight up and hold in that position.

Of course, treating turf toe should begin with rest and ice, first and foremost. If you feel any pain when attempting these toe-strengthening tricks, that’s a sign that more rest is needed first. Don’t rush it. If you take the time you need to recover, you’ll not only be back to your own sport sooner, but you’ll be raring to go when the Aces take the field!

If you’d like to find out more about rehab for turf toe, just give us a call at (775) 783-8037 and talk with Victoria L. Melhuish, DPM today. You can visit us online, too, or at any of our Sierra Foot & Ankle area locations, including Carson City, Reno, Gardnerville, Gardnerville Ranchos, and Johnson Lane. There’s sure to be a “home Base” near you!

Photo credit: joesive47 via

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