You’re mid-run, feeling great, and suddenly—ouch! That sharp pain in your big toe stops you in your tracks. Big toe pain during or after a run is a common issue, often referred to as runner’s toe, and it can affect anyone from beginners to seasoned marathoners.
Soccer, racquetball, tennis, and squash players might also experience big toe pain due to continuous moving, shuffling, pivoting, and sudden thrusts against the shoe.
But why does your big toe hurt after a long run and how can you fix it? Here’s everything you need to know about runner’s toe and how to find relief.
Don’t ignore your discomfort. Without treatment after a foot injury injury, your nail may fall off or you may experience other undesirable or worse outcomes. Foot Specialists of Birmingham can help diagnose the problem and get you back on track. Contact us today!
How to Prevent Big Toe Pain When Running
The prevalence of runner’s toe stems from a multitude of causes. Follow these recommendations to keep your feet and toes healthy.
Make Sure Your Shoes Fit
Know your shoe size, including the length, width, and depth. For the length, ensure the shoe leaves around 1/2 inch between the edge of the shoe and your longest toe. The shoe should also be wide enough for your foot shape, whether you have standard, wide, or narrow-width feet—if the width is right, the material at the top or sides should allow for a slight pinch.
When it comes to depth, the toe box of the shoe should provide enough wiggle room instead of pinching or constricting your toes. Even if you know your shoe size, have your feet professionally measured at the store—proper-fitting running shoes can fit differently from regular sneakers. Additionally, your feet may change in size and shape after surgery, pregnancy, or a long hiatus from running. Some people even wear different sizes on each foot.
Replace Worn-Out Shoes
Worn-out shoes lack proper cushioning, exposing your big toe, ankles, heels, knees, and even lower back to pain and discomfort. Although running shoes are up for replacement after 300-500 miles, they may wear out faster if you’re constantly on rough terrain, weigh more, or wear your shoes for other activities besides running. You can also look for other signs of wear such as:
- Worn soles
- Loss of bounce
- Cracks and holes on the upper
- Frayed inner heel
Test the Shoe
Some stores allow you to test shoes around the block or on a treadmill to evaluate their stability, weight, responsiveness, and cushioning levels. Consider bringing socks and running shoe inserts to achieve the perfect fit.
Tie Your Shoelaces Properly
If shoelaces are too tight, they create pressure points on your foot, causing blisters and limiting ankle flexibility. Conversely, loose shoelaces cause your foot to slide inside the shoe, increasing the risk of blisters and calluses. You can tighten your laces around the shoe tongue, keeping the big toe area loose to ease the pressure.
Consult an Expert
Your podiatrist, sports medicine physician, or trainer will conduct a gait analysis and recommend the best shoe based on your foot shape, strike pattern, running terrain, and wear patterns.
Strengthen Your Feet and Toes
Strong feet are better equipped to handle the impact of running. In addition to improving your running form, the following foot-strengthening exercises lower the risk of injuries, while improving your speed, balance, and running form.
- Towel scrunches
- Calf raises
- Toe curls
- Toe spreads
- Ankle rotations
- Single leg raises
- Heel and toe walking
You can also exercise other body parts to shift the pressure from your big toe. For instance, swimming improves cardiovascular fitness without stressing your joints.
Proper Foot Hygiene
Keep your toenails trimmed to prevent foot injuries when your big toe rubs against your shoe.
Wear Moisture-Wicking Socks
Wear proper-fitting, moisture-wicking socks to keep your feet dry when running in hot weather. Wet toes could cause odor, foot infections, and blisters from constant friction. Foot powder also helps with absorbing sweat to prevent damp feet.
Custom Orthotics
Custom orthotics absorb and redistribute pressure across the entire foot, preventing excess strain on the big toe joint. This way, the inserts provide instant pain relief while preventing existing conditions from worsening.
Unlike store-bought inserts that are pre-made for multiple foot shapes, you need a podiatric appointment to get custom orthotics. The doctor will take an impression of your feet and prescribe custom orthotics based on your weight, activity level, height, and any underlying medical conditions.
Gradual Mileage Increase
Increasing running mileage puts more pressure on your foot muscles, bones, ligaments, and tendons, increasing your chances to experience runner’s toe. As such, your body needs some time to adjust to prevent overuse injuries. Here’s how to ease into longer runs without hurting your big toe:
- Increase the weekly distance by 10%
- Incorporate strength training to build endurance
- Prioritize proper nutrition, rest, stretching, and other forms of recovery
- Pay attention to injury warning signs such as extreme fatigue and toe pain during running
- Focus on endurance before intensity
Practice Post-Run Recovery
Athletes commonly experience runner’s toe when they neglect post-run recovery practices, making them more prone to injury. Running stresses your muscles and depletes your energy reserves. Here are some recovery tips to help you bounce back.
- Put your feet in salt water to improve circulation and relax your aching feet
- Elevate your feet for approximately 30 minutes to improve circulation and reduce swelling, fatigue, and muscle soreness
- Stretch to increase flexibility and improve blood flow
- Use massage balls or foam rollers to release pressure from the foot muscles
- Ice your feet to relieve swelling
- Get enough sleep to allow muscle repair
When to See a Specialist
While a runner’s big toe pain can go away with rest, you need specialist care if:
- The pain worsens or affects your daily activities, like walking or standing
- You notice swelling, redness, or stiffness that doesn’t improve
- Your nail begins to bleed
- You have a wound that is open or oozing pus
Ignoring big toe pain can lead to more serious injuries. At Foot Specialists of Birmingham, we provide expert diagnosis and custom treatment plans to get you running pain-free again. Schedule an appointment today!
Frequently Asked Questions
Q: Can flat feet cause big toe pain while running?
A: Yes, flat feet can cause the foot to roll excessively inward (overpronation), putting additional pressure on your big toe joint and causing pain and inflammation.
Q: Should I stop running if I feel toe pain?
A: Yes, take some time to assess the cause and severity of your pain. Overtraining, disregarding any pain, and ignoring warning signs could worsen underlying conditions like joint inflammation and stress fractures.
Q: Can insoles really help with big toe pain?
A: Yes, insoles provide arch support and redistribute pressure from the big toe. If you’re looking for the best insoles for runners with toe pain, a podiatrist can prescribe custom orthotics for your foot shape and running gait.
Q: Is big toe pain normal after a marathon?
A: Although the repetitive pressure on your big toe can cause discomfort, the pain should go away after your post-marathon recovery routine. However, severe or persistent pain could point to injuries like turf toe, nail damage, or stress fracture, and should be evaluated by a doctor.
