Exercises for Hallux Rigidus

Hallux rigidus is arthritis of the main joint of the big toe. It causes the big to become stiff and painful because the toe cannot bend as much as it should. There’s no definitive cause, and there’s no easy cure for it. However, exercising your big toe can help relieve the pain and other symptoms it can bring. 

One of the most important aims of hallux rigidus exercises is to improve your big toe’s range of motion, and these exercises aim to do just that. 

Be sure to consult with a doctor before attempting these exercises for hallux rigidus so you know they’re right for you.

Bending Back and Forward

1. Align your big toe in its correct position
2. Use your hands to bend it up and down
3. Cross the affected foot over the opposite knee
4. Manually move your toe up and down
5. Hold each bend for up to 30 seconds
6. Repeat as recommended by a doctor

Bending Back

1. Cross the affected foot over the other knee
2. Manually bend your toe as far back as possible without serious pain
3. Hold for half a minute and let go
4. Bend your toe using only your toe muscles before repeating
5. Repeat as recommended by a doctor

Pull and Twist

1. Cross the affected foot over the opposite knee
2. Grab your foot with the other hand below the big toe joint
3. Using your free hand, gently pull the toe away from the joint
4. Hold, and gently twist the toe in a clockwise or counter-clockwise rotation
5. Repeat as recommended by a doctor

Spread and Press

1. While not wearing shoes, spread all the toes of the affected foot as far out as possible without pain
2. Hold for 10-15 seconds
3. Press the toes together
4. Hold for 10-15 seconds
5. Repeat as recommended by a doctor

What Else Can I Do?

Another great way to help with hallux rigidus is to wear shoe insoles for it. One of the ways shoe insoles for hallux rigidus can help is by reducing the motion of the big toe while you walk, which can help reduce the pain walking with hallux rigidus can cause.

Another way they can help is to reduce the pressure on the joint, which reduces the strain it goes under and helps reduce pain. And by supporting your foot they can also help improve your gait. 

If you’re interested in getting your hands on some insoles for hallux rigidus, head on over to Shoe Insoles and check out our range of Shoe Insoles for Hallux Rigidus.

Steeper Normal Support Hallux Rigidus Insoles for Men Designed for Hallux Rigidus (Turf Toe) Redistributes weight away from first metatarsal joint Men's normal arch support insoles Helps keep feet properly aligned, giving a better gait    In stock now £50.99   (11) More info

Steeper Normal Support Hallux Rigidus Insoles for Women Designed for Hallux Rigidus (Turf Toe) Redistributes weight away from first metatarsal joint Women's normal arch support insoles Helps keep feet properly aligned to improve gait    In stock now £50.99   (2) More info

Superfeet DMP Insoles Copper Colour Naturally moulds to your foot shape without heat The non-extra-sensitive alternative to Superfeet Black DMP Patented heel cup and contoured shape supports your foot Anti-odour top coat keeps insoles hygienic    In stock now £33.88   (4) More info

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