How to fix turf toe

Turf toe is a sprain of the joint at the base of the big toe, often caused when the toe bends upward while the foot is planted. Pain, swelling, bruising, and difficulty pushing off can follow. The severity depends on which soft tissues are strained and whether the joint or a small bone is involved. [Toe Pain](/symptoms/toe-pain/) can have several causes, so an examination matters when symptoms are substantial.

Stop sport and movements that force the big toe upward. Rest with the foot raised, apply a wrapped cold pack for comfort, and use a roomy, supportive shoe with a firm sole if walking is tolerable. Do not force the toe through painful range. A clinician may recommend [Splinting](/treatments/trauma-and-fracture-care/splinting/) or another way to limit joint motion. Once pain and swelling settle, [Physiotherapy](/treatments/physiotherapy-and-rehabilitation/physiotherapy/) can address mobility, calf strength, balance, and a gradual return to push-off activities.

Arrange prompt assessment if you cannot bear weight, the toe looks deformed, swelling is marked, or pain followed a forceful injury. Urgent care is needed for an open wound, a pale or blue toe, loss of sensation, or rapidly increasing pain. Ongoing stiffness or reduced push-off deserves review because another joint condition, such as [Hallux Rigidus](/conditions/hallux-rigidus/), may need consideration.

Ask: How severe is the sprain? Do I need an X-ray or other imaging? How long should I protect the joint? When can I run, jump, or return to sport? Which exercises are safe now?