Turf toe is basically when you sprain the ligaments of your big toe joint. This happens a lot with football and soccer players who play on turf. These stretches and exercises should help the ligaments heal.
The first sequence takes a lot of coordination and concentration. Sit on floor with your legs straight out in front of you. Flex your foot upward, towards your face, and curl your toes in at the same time. Then point your foot downward, and bring your toes up at the same time. The sequence is foot up, toes down, foot down, toes up. Start off with 5-10 of these.
Next you will put a towel on the floor. You can stretch your toes by placing your foot on the towel. Leave your heel on the floor holding the towel in place, and pull the towel up and over your toes until you feel a stretch. Hold the stretch for 30 seconds, and do it three times. Then try to crumple the towel with your toes. Start with 30 seconds and work your way up to a minute.
Now you will take resistive band and place it around your big toe for toe flexion exercises. Try to control the movement curling your big toe down, if it is too hard, put some slack on the band, or try it without a band. Start with 10 and work your way up to 20-25. If it becomes easy, you can go to a harder resistive band.
With your foot flat on the ground, you are going to do some arch exercises. Start off with the foot completely flat with your weight on your heel and toes. Roll your foot outwards lifting at your arch, but try to keep your heel and toes on the ground.
Then take a ball, it can be a tennis ball, lacrosse ball, etc., and roll it around the bottom of your foot and toes. Finally, prop your foot up on your heel, so your toes can move freely, and fan time out and in.
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