Introduction1,2
Although toes are small, they play an important role in supporting body weight and maintaining stability when standing or moving.
Pain in the toes may develop suddenly due to injury or gradually over time as a result of pressure, inflammation or underlying conditions. In many cases, toe pain is mild and improves with simple self-care, but persistent or severe symptoms may need further assessment.
Causes and Symptoms of toe pain2
Please do not self-diagnose, speak to a GP if you are worried.
| Symptoms | Possible Cause |
|---|---|
| Pain or swelling around the nail, nail curls into the toe | Ingrown toenail |
| Hard bony lump near the big toe | Bunion |
| Pain, tingling and numbness when you’re cold or stressed, toes can change colour | Raynaud’s or chilblains |
| Pain, swollen or bruised toe, hurts to walk | Sprained or broken toe |
| Sudden pain, stiffness, hot swollen or red skin around the toe joint – this may be harder to see on brown or black skin | Gout |
Treatments for toe pain
The NHS said you can usually ease toe pain yourself (unless it is a broken toe). If it is something less serious, you can try:
- Rest and raising your foot
- Put an ice pack wrapped in a towel for up to 20 minutes every 2 to 3 hours (not suitable if you have chilblains or Raynaud’s)
- Wear wide, comfortable shoes with a low heel and a soft sole
- Use painkillers such as paracetamol or ibuprofen
- If your toe is broken, put a small piece of cotton wool between your sore toe and the next toe, and use tape to loosely strap it up (do not do this for a big toe or a badly broken toe)
- Try regular gentle stretching exercises
Exercises for toe pain3,4
If you have been diagnosed with a condition, please speak to a healthcare professional before trying these exercises.
Towel pickup
- Do this exercise sitting down
- Sit on a chair with a towel on the floor in front of you
- Keep your heel on the ground and pick up the towel by scrunching it between your toes
- Repeat 10-20 times
Standing heel raise
- Do this exercise standing up
- Using a counter or a chair for support, rise up on your tiptoes with your knees straight
- Slowly lower your feet back down
- Repeat 10 times
Toe spread
- With your feet resting on the floor, spread your toes apart as far as possible
- Hold for 5 seconds
- Repeat 10 times
Toe lift
- Do this exercise sitting down
- Sit with your feet flat on the floor
- Lift your toes, trying to get them all to the same height
- Hold for 5 seconds
- Lower your toes
- Repeat 10 times on each foot
Ways to stay active as you age
“Flarin really helped with the stiffness in my joints”
Flarin Customer
References
- https://www.thestabilisationacademy.com/blog/the-small-but-mighty-how-minor-toes-impact-balance-and-why-they-are-essential
- https://www.nhs.uk/symptoms/foot-pain/toe-pain/
- https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/exercising-with-arthritis/exercises-for-healthy-joints/exercises-for-the-toes-feet-and-ankles/
- https://www.healthline.com/health/toe-stretches#mobility