Toe sprains occur as the result of stubbing your toe, suddenly stopping when running or landing in an awkward stance while running. Tough terrain, poor conditioning, being a dancer or playing contact sports increase your chances of a toe sprain. A toe extension stretch can help decrease pain and increase strength and range of motion following an injury to any of your toes. Toe extension exercises can also help to prevent reinjury.
Big Toe Extension: Wall Stretch
Step 1
Remove your socks and shoes.
Step 2
Stand with your affected foot pushed against a wall. The bottom of your big toe should be pressed against a wall or door. Your healthy toes should rest on the floor.
Step 3
Lean forward slightly until you feel a slight stretch in your big toe and in the bottom of your foot.
Step 4
Hold this position for a count of 30 seconds. Relax and repeat three times.
Stand Toe Extension Exercise
Step 1
Stand barefoot in a staggered stance. Position your affected foot a few inches in front of your healthy foot.
Step 2
Slightly bend the knee of your affected foot.
Step 3
Rise up onto your affected toe and position both of your hands on the thigh of your injured leg.
Step 4
Push down on your thigh with your hands to place weight on your affected toe. Keep your back straight and your healthy foot flat on the ground.
Step 5
Hold this position for a count of five seconds. Relax and repeat 10 times.
