Turf toe is a sprain in the big toe of the foot.
Anatomy of the Big Toe
Specifically, Turf toe is the sprain of the ligaments of the metatarsophalangeal joint of the 1st toe.
The big toe has 2 joints whereas the other toes have 3. The joint I am speaking of is the first one closest to the ankle.
The 1st toe is controlled by the extensor muscles that are in the shins of the lower leg.
Causes of Turf Toe
Acute Cause
This condition is caused by hyperextension of the big toe usually during running/sprinting. If a runner/sprinter was to take off quickly without proper warm up or push off too hard at the start of a race, the excessive hyperextension can happen.
Chronic cause
It can also be caused by shin splints or medial tibial stress syndrome (check out that blog post here). I personally had turf toe in high school while running cross country because of shin splints.
With shin splints the muscles of the medial compartment of the lower leg: the anterior tibialis and the toe extensor muscles become over worked, pulling the big toe into extension too much.
If the cause of the turf toe is shin splints, you must be sure to treat the shin splints as well.
Exercises for Turf Toe
toe curls with towel or marble pick ups
toe extensions
Incline toe raises
Single Leg Calf raises
Calf stretch
Other Treatments for Turf Toe
Rest is a big one, because just like any injury rest is important… to an extent! In my opinion, complete rest is not a good idea, because then it will take longer to get back to pre-injury shape.
Rest, however, also keep moving in some way. Range of motion exercise on the toe/foot. Walk as long as it is not painful. Stretching of the toe and other muscles in the ankle.
Because Turf toe is a sprain in the big toe and sprains usually take longer to heal, expect some time to return to full recovery.