Why does my big toe hurt? Causes, treatments, and exercises for relief
Learn the main causes of big toe pain, plus ways to prevent and treat it — especially with exercises recommended by Hinge Health physical therapists.
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Most of us know the pain of a freshly stubbed toe, but sometimes pain in the big toe appears out of nowhere. In those moments, you might wonder: Why does my big toe hurt?
Most often, big toe pain comes from muscle or ligament strain, or can just happen naturally over time. “The big toe is more important than most of us think — we use it whenever we walk, because we push off of our big toe,” says Mary Kimbrough, PT, DPT, a physical therapist with Hinge Health.
Big toe pain doesn’t have to disrupt your daily activities. While it might seem natural to rely on rest, ice, or medication, gentle targeted exercises are actually a key part of effective treatment. Even though it may feel counterintuitive to move a sore toe, in many cases, specific exercises can help relieve pain, improve mobility, and speed up recovery — often alongside other home remedies.
Learn what causes big toe pain, plus ways to treat it — especially with exercises recommended by Hinge Health physical therapists.
Revisado por nuestros expertos clínicos y médicos
Bijal Toprani, PT, DPT
Mary Kimbrough, PT, DPT
Causes of big toe pain
Big toe pain is common and can stem from several sources, but some of the most common are injuries like sprains, joint issues such as arthritis, and problems with your toenail. Here’s a closer look at what might be behind your sore toe.
Ligament sprain. The most common type is called turf toe, which happens when the ligament in your main joint in your big toe gets overstretched — often from pushing off hard with your toe. “This is common in sports like soccer, football, running, or dancing,” says Dr. Kimbrough. Turf toe can lead to pain, tenderness, swelling, and stiffness in your big toe joint. You might notice discomfort all the time, or just when you do activities that involve pushing off your big toe.
Arthritis. Osteoarthritis often affects the big toe joint — this is known as hallux rigidus. You may notice pain and stiffness in your big toe, especially when walking or first getting out of bed in the morning. “Symptoms are usually the most intense in the morning and often improve once you start moving,” says Dr. Kimbrough.
Ingrown toenail. This happens when the skin on the side of your toenail grows over the edge of the nail. It can cause pain and tenderness around the nail bed. If it gets infected, you might notice redness, swelling, or even develop a fever.
Bunions. These are bony bumps that form on the inside of your foot at the base of your big toe. They tend to run in families, so you’re more likely to get them if you have a family history. Not everyone with bunions has symptoms like pain but some people feel pain, especially at the tip of the big toe. “You may feel it more when you wear a tight shoe,” says Dr. Kimbrough.
Sesamoiditis. Under your big toe joint are two small bones called sesamoids, which are connected by ligaments. If you do more activity than your feet are prepared for, you can strain these ligaments and surrounding tendons. As a result, this can lead to pain during certain activities, says Dr. Kimbrough.
Gout. If your big toe is suddenly swollen and very painful, it could be gout. This type of inflammatory arthritis happens when uric acid crystals build up in a joint — most often your big toe. Symptoms usually come on quickly and cause intense pain, with lingering discomfort, redness, swelling, and stiffness even after the worst of the gout flare passes.
Movement for healing big toe pain
While it might seem counterintuitive, gentle movement is often one of the best ways to support healing and ease big toe pain. Foot and ankle exercises can improve blood flow, keep your joints flexible, and strengthen the muscles that support your toe. If your pain feels especially intense — like what you might experience during a gout flare — it’s okay to take things slow and do what feels right for you. Always be sure to listen to your body. When you’re ready, even small, gentle movements can make a big difference in your recovery.
Exercises for big toe pain
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- Toe yoga
- Towel scrunches
- Seated plantar fascia stretch
- Active toe abduction
If your pain is due to a gout flare or an ingrown toenail, you may not be able to exercise right away. But, if your pain is stemming from arthritis or a ligament sprain, it’s important to stretch and strengthen the area. The above exercises — like calf stretches, toe yoga, towel scrunches, seated plantar fascia stretch, and active toe abduction — are recommended by Hinge Health physical therapists to help ease pain, support recovery, and prevent future big toe pain. By including these moves in your routine, you’ll support better mobility, stability, and comfort in your feet every day.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Treatments for big toe pain
Most cases of big toe pain respond well to simple, conservative treatments — like targeted exercises, ice or heat, and over-the-counter anti-inflammatories, says Dr. Kimbrough. Here are some options to consider:
Try physical therapy and targeted exercises. Targeted exercises, like the ones above, can help strengthen surrounding tissues to ease pressure from your big toe. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Stay active. It may seem counterintuitive to move when your big toe hurts, but staying active increases blood flow to the area and promotes healing, says Dr. Kimbrough. Start with low-impact activities, like swimming or cycling, to avoid putting too much strain on your toe. Regular movement also helps keep your lower leg and foot muscles strong as you recover.
Apply ice or heat. Both methods can help reduce pain. If your pain is related to a recent injury, you may feel better starting with ice, says Dr. Kimbrough — especially if you notice redness and swelling. If big toe pain is due to arthritis, heat may offer more relief. Try both and see which remedy works best for you.
Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can perform your targeted exercises and stay active when you have big toe pain. Other options are topical NSAIDs or pain relief creams. “Apply it right on your big toe joint, or wherever you feel the most pain,” says Dr. Kimbrough. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are safe to take.
Adjust your footwear. For example, choosing rocker bottom shoes that have a curved sole encourages a natural “rocking” motion as you walk helps limit how much your big toe needs to bend, says Dr. Kimbrough. This can make walking more comfortable while your toe heals. Another option is using a carbon fiber insole, which similarly, helps prevent your big toe from having to bend as much when you move. Additionally, stick to shoes that give your toes room to breathe. If you have an ingrown toenail, you may find more relief wearing open-toe shoes like sandals or slides.
Consider making lifestyle modifications. Factors like sleep, stress, nutrition, and certain activities can all play a role in how you feel. In fact, many people are surprised to learn that pain isn’t just about what’s happening physically — your daily habits and overall well-being can have a real impact, too. Staying curious about how your routines affect your muscles and joints can help you identify where small changes might help reduce pain. For example, you might notice your pain is less noticeable on low-stress days.
How to prevent big toe pain
Preventing big toe pain starts with the right habits. Wearing well-fitted shoes reduces pressure on your toe joint, while simple foot care steps — like keeping your feet clean and your toenails trimmed — help lower your risk of common problems like bunions and ingrown toenails. Try these tips:
Wear the right footwear. Research suggests that nearly 75% of people wear shoes that don’t fit properly. Consider going to a shoe store and getting your feet measured at least once a year, Dr. Kimbrough says. Avoid shoes with a tight toe box (the front part of a closed-toe shoe that covers your toes), which can lead to big toe pain, especially if you’re prone to bunions. Shoes with high heels can also put extra pressure on your big toe.
Take care of your feet. Keep your feet clean and dry, and trim your toenails regularly — but don’t cut them too short. “Leave a small bit of white at the edge of the nail to help prevent ingrown toenails,” says Dr. Kimbrough. Check your feet often for any redness, swelling, or changes in your nails.
Replace your shoes regularly. If you’re active, consider swapping your workout shoes every six months — or sooner if the treads look worn or the cushioning feels flat. Worn-out shoes can lose their support and put extra stress on your toe joint.
Eat a healthy diet. Enjoying anti-inflammatory foods — like fruits, vegetables, whole grains, and healthy fats such as avocado, fatty fish, and olive oil — is linked with having less pain from arthritis, research suggests. If you have gout, you may want to limit foods high in purines (compounds found in foods that break down into uric acid in the body) such as red meat, seafood, alcohol, and sugary drinks, as these can raise uric acid levels, says Dr. Kimbrough.
When to see a doctor
Big toe pain often improves on its own with conservative treatments. But if your pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:
Persistent swelling or bruising over the affected toe
An inability to walk or bear weight on that foot
A visible deformity, like a crooked toe
An open wound on your toe that isn’t healing
PT tip: Make your own toe spacer
Spacing out your toes can help relieve tension and improve flexibility, especially if your feet feel cramped after a long day. You can make your own by taking a long sock and weaving it gently between each toe, says Dr. Kimbrough. “It feels good and is a simple way to stretch your toes and ease pain at the end of the day,” she says.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
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Bunions - OrthoInfo - AAOS. (2014). Aaos.org. https://orthoinfo.aaos.org/en/diseases--conditions/bunions/
Ingrown Toenail - OrthoInfo - AAOS. (n.d.). Www.orthoinfo.org. https://orthoinfo.aaos.org/en/diseases--conditions/ingrown-toenail
Hallux Rigidus (Stiff Big Toe) - OrthoInfo - AAOS. (n.d.). Www.orthoinfo.org. https://orthoinfo.aaos.org/en/diseases--conditions/stiff-big-toe-hallux-rigidus/
Veronese, N., Ragusa, F. S., Dominguez, L. J., Cusumano, C., & Barbagallo, M. (2024). Mediterranean diet and osteoarthritis: an update. Aging Clinical and Experimental Research, 36(1). doi:10.1007/s40520-024-02883-8
Buldt, A. K., & Menz, H. B. (2018). Incorrectly fitted footwear, foot pain and foot disorders: a systematic search and narrative review of the literature. Journal of Foot and Ankle Research, 11(1). doi:10.1186/s13047-018-0284-z
UpToDate. (n.d.). Www.uptodate.com. https://www.uptodate.com/contents/gout-beyond-the-basics