Football players are subject to a painful condition known as turf toe, which occurs when the big toe is pushed up or down often, leading to a sprain of the toe joint. Each time a football player pushes off from the line or shifts his weight to catch a pass or make a tackle, he is increasing his risk for turf toe. While you can experience this injury on real grass, artificial turf is typically harder on your toes. Regular stretches can help to prevent and/or reduce toe pain in football players.
Before You Start
If you already experience turf toe, it may be a good idea to rest the toe before returning to the playing field. This gives your toe ligaments time to heal. If you are unable to move the toe, consult your doctor. While you are resting the foot, you can reduce pain and swelling by applying ice and taking an anti-inflammatory medication like ibuprofen. Performing toe-stretching exercises in warm water, such as a basin or bathtub, may help to reduce muscle strain.
Toe Range of Motion
Toe range of motion stretches for football can be performed alone or using your fingers to assist motion in the toe. Your goal should be to comfortably bend the toe toward and away from your body when your leg is extended. Start by gently using your index finger to grasp the back of your toe and thumb to go over the front of your toe. Slowly pull the toe toward you, feeling a stretch in the front of the toe. Reverse the motion to stretch the toe in the opposite manner. If you experience tenderness during this exercise, you could be experiencing turf toe. Wiggling the toe side to side is another stretch that can help encourage range of motion. These stretches should be performed before and after a football game or practice.
Toe-Strengthening Stretches
Other toe stretches for football involve those that stretch and strengthen the toe muscles. These include the pencil pick-me-up, which involves placing a pencil on the ground and using your big toe to pick up the pencil, the Sports Injury Clinic website notes. Another exercise involves placing a towel on the ground, then scrunching and releasing the towel with your toes. These exercises do not necessarily have to be performed before or after football practice or game to be effective.
Warning
If you experience toe problems related to football and do not treat them, they can affect your long-term ability to play. Repeated toe dysfunction can lead to arthritis, which can affect your toe's ability to move. This means you might not be able to walk or run as normally, which can severely affect your game.
