Most effective Hallux Rigidus Exercises

Most effective Hallux Rigidus Exercises

1- What is Hallux Rigidus?

Hallux Rigidus is a word that is also known as the hard big toe. It is generally located where your big toe meets your feet according to many clinics’ reports.

2- Is it Genetic?

It can be genetic or it can occur after an injury, or by stubbing your toe, and by spraining your joint. These conditions can be developed when your joint is overused or due to some kind of fracture that occurs after some injury like osteoarthritis etc.

3- How Exercises are going to work on this?

Hallux motion exercises can help you to decrease the progression if it is moving in the early stages. Having proper footwear, having no high heels can help to relieve the pain.

It can also be done by placing the pad in your shoe to make the big toe’s movement limited which helps in avoiding the high impact exercises including running.

There are several Hallux Rigidus exercises that help in the treatment of this.

  • Marble Pickup exercise
  • Toe extension exercise
  • Towel curl exercise and many more.

Hallux Rigidus Massage

Hallux Rigidus Massage
Hallux Rigidus Massage

Hallux rigidus is the thing that sounds like a witch’s curse for everyone. If you are having pain in your toe when you move, or it is due to this it has become so stiff that it does not move at all, or the surrounding area of this is swallowed or becomes red. These all are included in the Hallux rigidus.

Following massage exercises can help you in them.

1- Stiff Toe/ Stretch Exercise Massage

  • It usually begins by standing in a neutral position. 
  • Take a step forward with that affected foot and kneel down.
  • The main thing is to shift your whole body weight onto your toes and start moving your knee forward, while doing this let your heel come up first until your toe part touches the floor.
  • By doing this, you will feel a ball of a stretch from the foot area to your ankle.
  • Increase the stretch by shifting more weight onto your knee.
  • When you are exhaling the air during this, try to increase the intensity of this stretch until you reach your personal pain scale.
  • Hold these positions for 2 to 2.5 minutes.

2- Stiff Toe & ankle/ The Foam Massage Exercise

  • It also starts by standing in a neutral position and taking the roll in front of your affected foot.
  • Hold that mini foam roller with the help of your toes, try to put as much pressure as you can on it with your feet.
  • Try to move the foam roller slowly with the help of your foot sole by the clawing process with your toes as well as pulling your heel forward.
  • At the point where you reach the ball of your foot, take a pause, slightly tilt your knee inward, increase the amount of pressure on the arch of your foot. Aim for maximum time till you reach your personal pain scale.
  • Keep your heel on the floor and continue moving your toe on the roller.
  • When your toes finally touch the floor, let your heel come first, and then try to put some weight on your toes.
  • When you finally reach your heel, take a pause to roll it from side to side.
  • Try to roll the edge of your heel slowly and finish it.

Physical therapy Exercises for Hallux Rigidus

There are many more varieties of exercises for your toe. Give your foot some variety by applying some physical therapy to it. With the help of targeted exercises, you can contract your pain by yourself. By doing regular therapy your pain will go away.

1- Stretching Exercise for ankle and big toe

  • For doing this exercise, you need to go down on all fours, you will need to bring your buttocks near to your feet as much as possible.
  • Now hold your big toe and try to pull it carefully to the bend side.
  • By doing this, you will feel slight pain in your foot, back, ankle, and toe side.
  • Try to stay in this position for 2 to 2.5 minutes and further try to stretch your toe towards the bend.

2- Stretching Exercise for calf and big toe

  • For doing this exercise, you need to stand against the wall and spread your feet wide in the angle of your hip, and the tips will be pointing straight towards the wall.
  • Move your back leg forth and place the big toe on the mini roll.
  • By doing this exercise, muscles around your hallux part will be stretched perfectly and the calf stretch will be used to remove the tension from your calves and also from the sole of your foot.
  • Change both feet sides time by time for about 2 minutes.

Exercises for Hallux Rigidus

Exercises for Hallux Rigidus
Exercises for Hallux Rigidus

The biggest aim of these hallux rigidus exercises is to improve your big toe movement and these following exercises are just aim to do this.

Bending your toe back and forward

  1. Try to align your big toe in its correct position
  2. Use most of your hands to make it bend up and down
  3. Try to cross the affected feet over your knee
  4. Try to move your toe up and down manually
  5. Hold the each bend of your toe for maximum 30 seconds
  6. Repeat the procedure as per doctor recommendation

Bending your toe back

  1. Try to cross the affected foot over the other knee.
  2. Try to bend your toe back as far as possible without causing serious pain
  3. Hold it for about half a minute and then let it go.
  4. Try to bend your toe always by using your toe muscles before repeating it.

Pulling and twisting the toe

  1. First cross the affected feet of yours over the opposite knee.
  2. Gradually grab your foot by the other hand over the big joint of the toe
  3. By using your free hand, try to pull the toe away from the joint.
  4. Now gradually twist your toe in a clockwise and anti-clockwise direction.

Arthritis in Big toe Exercise

Arthritis in Big toe Exercise

Hallux Rigidus can be resolved by many exercises, arthritis in big toe exercise is one of them. It includes some common physical exercises which help your big toe and ankle to be in the right position.

1. Knee Stretch Exercise

  • The first step is to keep the book 8 to 10 cm away from the wall and place it on the floor. Try to put the balls of your feet on the book. Make sure to place your heels on the floor. The book should be thick enough to feel the proper stretch in your calf. If you are not feeling steady on your feet, hold onto something like a chair or the wall.
  • Try to keep your knees straight and then lean forward until you feel the stretch in your calf.
  • If you want to feel more stretch, place another book on the first book thicker than before and repeat the same procedure.
  • Hold this stretch for a maximum of 15-30 seconds.
  • Repeat this procedure 2-4 times a day.

2. Knees Bent Exercise

  1. The first step is to keep the book 8 to 10 cm away from the wall and place it on the floor. Try to put the balls of your feet on the book. Make sure to place your heels on the floor. The book should be thick enough to feel the proper stretch in your calf. If you are not feeling steady on your feet, hold onto something like a chair or the wall.
  2. Try to bend your knees and lean forward to feel the stretch.
  3. Repeat the same procedure.

Conclusion

In the end Hallux rigidus typically depends upon three stages ( Early-stage, middle-stage, and late-stage)  and the nature of treatment and exercises will vary according to that. For getting proper exercises and treatment, you need to know what kind of pain and injury you are having, in the end with the proper exercises and work, this pain or any kind of arthritis will wipe away.Several Hallux Rigidus exercises help


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