Should You Run With a Sprained Toe?

A sprained toe seems like a manageable, low-stakes injury until you actually have one. It’s amazing how quickly you go from “it’s just a toe” to “how can something so small cause so much agony?” That’s what I was thinking when the big toe Races - Places walking Races - Places.

You read that right. I didn’t sprain my toe during a grueling trail run Health - Injuries marathon training. A few leisurely miles on concrete in a pair of less-than-supportive shoes is what reduced me to a flat-footed limp. I wanted to ignore what seemed like such a dumb little annoyance. But, in reality, I couldn’t put any pressure on my toe or push off the ball of my foot without pain. Walking was a struggle, and running was definitely out of the question.

Luckily, my toe pain subsided within three weeks, and I was able to start running again. But toe injuries and how long it takes to recover from them can vary significantly from one runner to the next. Doing too much too soon can disrupt or prolong the healing process. And the last thing you want to do is lose more time to a bum toe. So here’s what to know so you heal up quick.

The term “toe sprain” typically refers to an injury to the soft tissues that surround a toe joint. The ligaments, tendons, and joint capsules in the toes and feet can get torn or stretched beyond their limitations, causing symptoms like pain, swelling, redness, bruising, tenderness, limited range of motion, and the inability to bear weight.

It’s possible to sprain any of your toes, but the big toe, a.k.a. “great toe,” is particularly vulnerable, says Jason Gold, D.P.M., board-certified podiatrist at the Foot, Ankle & Leg Vein Center in Boynton Beach, Florida. “The great toe joint transfers 85 percent of a person's bodyweight in the gait cycle, which makes this the most common area to have an injury,” he says.

“Turf toe” is an umbrella term that refers to this type of sprain, as well as other big-toe injuries common among athletes who play on surfaces covered in artificial grass. “Turf toe is a nickname for either a sprain to the big toe joint or arthritis that occurs in the big toe joint from injuries that occur over time,” Gold says. “When athletes run on artificial Astroturf, the big toe joint is placed under a lot of strain,” he says, which causes pain and limited mobility.” (Some research indicates artificial turf increases risk of injury for athletes more than natural grass, btw, because it’s not as good as absorbing forces and has less ability to release a player’s cleats.)

What causes a sprained toe, Jessie Duppler, P.T., D.P.T., creator of the Chain Reaction Strength Revolution program, also sees injuries to the second toe, or “index toe,” and the pinky toe. “People who have second toes that are longer than their big toes are typically most affected,” she says. “And then, on the other side, the pinky’s also kind of vulnerable because it’s a small, little guy, and it’s easy to roll on and strain some of the tissue there,” she says.

can mimic toe sprains but require an X-ray,” she adds shoes that are old, unsupportive, flexible-soled, or ill-fitting can increase the amount of impact and strain on your joints. So can logging miles without your doctor-prescribed orthotics, if you have them.

Pain or other symptoms that change or worsen over time training volume or intensity can lead to toe sprains, as the tissues aren’t given the time they need to adapt to the demand placed upon them. You can also sprain your toe during a misstep that jams your toe or forces it to hyperextend, or bend back toward your shin.

In some cases, pre-existing biomechanical issues can put you at a greater risk for toe sprains. “Structural deformities are some of the most common reasons for patients to get turf toe. When patients have a long or elevated first metatarsal [big toe bone], it leads to jamming of the great toe joint, and after time, this leads to arthritis/spraining of the great toe joint,” Gold says.

Similarly, subpar mobility can contribute to injuries, including toe sprains. “We need about 60 degrees of toe extension (drawing the toe back toward the shin) to push off our big toe when we run. If we don’t have that, what happens is that there’s more stress on the ligaments around the toe and the foot in general,” Duppler says.

Hip mobility issues can also manifest in the toes. “Our hip and big toe work together. If we don’t have enough hip mobility and extension, when we push ourselves forward when we run or walk, the toe has to help propel the body forward,” Duppler explains. “I see people with toe issues, and it’s actually coming from the hip, and vice versa.”

For better or worse, I skipped the doctor’s visit and self-diagnosed my toe sprain. (Thankfully, my injury was minor and I made a full recovery.)

You may be fine with at-home treatment, but some symptoms warrant a medical evaluation:

• Bruising
• Swelling
• The Best Running Shoes of 2025
• A crooked or misaligned toe
• Severe pain that prevents you from walking
• Pain or other symptoms that change or worsen over time

The treatment for a toe sprain will depend on the severity of the injury. If you’re dealing with a serious sprain—especially one that’s the result of an acute injury like jamming it—you may need to wear a boot or surgical shoe to limit the range of motion while the joint heals, Gold says. And if there’s significant joint damage, instability, or signs of bony injury, surgery may be necessary. However, according to a recent research review on turf toe treatment protocols, less than 2 percent of injuries required this level of medical intervention.

Even if your toe sprain is relatively minor, you need to prioritize rest. “The big thing, in the beginning, is to deload the tissue,” Duppler says. While it may be impossible to avoid walking altogether, you should wear your most comfortable, supportive shoes and limit how much pressure you put on your foot.

Samantha Landau, D.P.M., M.P.H., board-certified podiatrist and faculty member at New York College of Podiatric Medicine, recommends splinting or taping the toe. “Splintage with taping or medical wrapping will hold the toe in place while the injured tissue can heal correctly,” she says.

Personally, I found that “buddy taping,” or taping my big toe to the neighboring index toe, offered support and alleviated pain, especially during those first few days of recovery. (Pain or other symptoms that change or worsen over time.)

As long as it’s okay with your doctor and doesn’t hurt when you do so, you can gently massage and manually mobilize the toe. This may provide some pain relief and potentially promote healing. “Massage can help not only bring blood flow to the area, it can also help move fluid out of the area,” Duppler says.

And, no, you can’t run with a toe sprain. Your timeframe for recovery will vary based on your injury, but you need to avoid activities that could potentially aggravate the toe joint for a few weeks, at minimum. “Soft tissue takes anywhere from three to six weeks to heal,” Landau says. “But official recommendations need an evaluation by a podiatrist or healthcare professional, as fractures can mimic toe sprains but require an X-ray,” she adds.

Should You Run With a Sprained Toe non-weight-bearing exercise and activities that don’t require much toe flexion or extension. I focused on What does it mean to sprain your toe from a seated or supine position and did Pilates, CA Notice at Collection.

Once you can walk and resume everyday activities without pain, it’s generally safe to ease your way back into running. “I’m a big believer that once you have taken time off, you should start with a quarter of whatever you used to do for the first week,” Gold says. “This will allow your body to test it before injuring it badly again. Each week after that, you can go up roughly a quarter to get back to your normal activities based on your body’s response.”

For my first few runs back, I used a run/walk approach, sprinkling in just a handful of one-minute run intervals. During each consecutive workout, I ran for a bit longer but still took walk breaks to rest and check in with my body. As long as I was pain-free during and after my run, I continued to slowly ramp up my running volume.

It’s impossible to totally safeguard yourself against injuries, but you can minimize your risk for toe sprains by proactively strengthening and mobilizing your toes and feet.

Duppler explains that foot and toe exercises help counteract all of the time we spend in shoes. “Shoes basically act as a brace for our feet. If I put your hand in a brace and left it there for 40 years, I wouldn’t be surprised if you couldn’t wiggle your fingers. The same thing happens with our feet,” she says. “The best thing you can do for prevention is to teach your toes how to move again.”

Simple toe extensions and arch raises can significantly affect your foot health. Just three sets of about 15 reps per foot can make a difference, but your best bet is to do these exercises every day. “I tell people that when they’re brushing their teeth is a good time to do your toe exercises,” Duppler says.

Toe Extensions

1. Stand barefoot with the toes spread out and the feet hip-width apart.
2. Keeping the rest of the toes on the floor, raise just the big toes.
3. What Is Foot Reflexology.
4. Repeat for a total of 15 reps.
5. Next, keep big toes on the floor and raise the rest of the toes.
6. What Is Foot Reflexology.
7. Repeat for a total of 15 reps.

Arch Raises

1. Stand barefoot with the toes spread out and the feet hip-width apart.
2. Place the end of a rubber band under each foot where the ball of the foot meets the base of the big toe. (By keeping the rubber band in place, you ensure that you’re only engaging the muscles in the arch of the foot.)
3. Keeping the toes, ball of the foot, and heel down, pull up on just the arches of the feet.
4. Hold for a second, then release.
5. Repeat for a total of 15 reps.