Knee and Hip Pain? Your Big Toe Could Be to Blame
Turf toe may make you consider high school football practice, but this little sprain can sideline almost any athlete, at any point. Whether you're a runner, basketball or soccer gamer, martial artist, and even a dancer, if you push off your feet, you can be dropped by this sharp pain at the toe joint. If it's not effectively dealt with, the injury has long-lasting ramifications too.
Turf toe is a ligament sprain of the first metatarsal phalangeal (MTP) joint, likewise understood as your huge toe joint, where your foot and toe meet. As weight is moved from the heel to the front of the foot, the big toe acts as a lever to permit the foot to press off the ground.
In an ideal world, you use your whole foot when pressing off. Take a look at your feet. Where are your calluses? The location of your calluses will inform you precisely how you use your foot now. If you looked at the feet of one of the most explosive players in basketball, you would realize callouses spread out equally throughout all five metatarsal heads (located in your fore foot).
With turf toe clients, I generally see callouses on the median side (the arch side) of their first MTP joint and huge toe, which indicates inappropriate push-off and an extreme rotation force on the very first MTP. Exactly what this suggests is the foot is doing not have the necessary mobility through the joints. Because of the reduced motion, a turf-toe customer is forced to push off through the outside of the foot, triggering an extreme quantity of rotational force. With time, this causes the overextension and sprain of the big toe joint.
In my medical practice, I’ve discovered that improper body positioning is the main perpetrator of turf toe. Pressing off requires the entire posterior chain the glutes, hamstrings, calves, and foot muscles to fire, and the opposite anterior chain to counterbalance that force. Incorrect positioning, like a forward pelvic tilt, can prevent your posterior chain from working correctly and sends out excessive force through your toe.
If you suffer from grass toe, or think you're at threat based on your calluses, you need to work on getting your body into the right alignment and your posterior chain engaging effectively. Here are some basic exercises that will help.
Shin Dorsiflexor Release
Find a steady, firm surface roughly knee height. Place lacrosse ball under the front of the shin and kneel onto it.
Slowly enable more body weight to sink into ball while your knee continues to flex. Pump your foot up and down till the discomfort because area reduces.
Move ball around to several sore spots along to target entire muscle. Carry out on both legs for 3 to 5 minutes.
Sit on the ground with your lower calf on top of a lacrosse ball or foam roller.
Put your other leg over the one you're releasing to add pressure, and roll yourself up and down over the ball.
Once you discover a spot that hurts, stop and point your foot up and down for 30 seconds.
Huge Toe MWM
Stand with one foot in front and one foot behind you. The majority of your weight must be on the front foot.
Location a resistance band, anchored behind you, around your front ankle.
While keeping the entire front foot in contact with the ground, gradually rock your front knee forward while compelling your knee external.
Rock forward as far as you can, but don't let the heel rise off the ground. Return to the starting position. Repeat for three sets of 10 representatives on each leg.
Banded Single Leg RDL
Stand with all your weight on one foot, and a resistance band simply under your kneecap on your standing leg, anchored so that it pulls your knee inward. Knee should be slightly bent, weight through the heel, shoulder blades down and back with arms in the shape of a W.
Force your knee out and extend your non-standing leg directly behind while at the same time bringing chest forward toward the ground, hinging from the waist.
Hold and repeat for 3 sets of 10 representatives on each leg. Do not turn hips (need to be parallel to the ground, keep back flat.).
Nose to Wall with Trunk Rotation
Base on one foot with toes kipped down, other foot is down behind you like a kickstand. All of your weight should be on your front foot.
With a soft bend in your front knee, shift weight from heel to ball of the foot, while keeping your back foot planted.Ensure chest is up throughout the exercise. Repeat for three sets of 10 reps on each leg.