5 Simple Hallux Rigidus Exercises

Hallux rigidus is a condition that affects the joint at the base of the big toe, causing stiffness and pain. Regular exercises can help manage symptoms and improve flexibility. Here are five simple exercises you can do to alleviate hallux rigidus discomfort. Texas Foot and Ankle Consultants is dedicated to the treatment and recovery of all your Foot and Ankle conditions. Our physicians are committed to providing the latest and best treatments for your ailments, ensuring that you receive outstanding clinical care, research, and education. Dr. Delpak, board qualified through The American Board of Foot and Ankle Surgery in both Foot Surgery and Reconstructive Rearfoot and Ankle Surgery, leads our team.

1. Toe Stretching Exercise

To relieve tension in the big toe joint and increase flexibility, a simple toe stretching exercise can be highly beneficial. Begin by sitting comfortably with your feet flat on the floor. Using your hand, gently pull your big toe upwards towards your shin, holding it in this position for 10-15 seconds. This stretch should be felt along the top of your foot and into the big toe joint. Repeat this stretch 3-5 times on each foot. This exercise helps to improve flexibility and reduce stiffness in the big toe joint, which can alleviate discomfort associated with hallux rigidus. Performing these stretches regularly can help maintain range of motion and promote joint health.

2. Big Toe Flexing

This exercise targets the muscles around the big toe joint to strengthen and improve flexibility. To perform the exercise, sit in a chair with your feet flat on the floor. Place a thick rubber band around both big toes, positioning it close to the base of the toes. Slowly spread your toes apart against the resistance of the rubber band, hold this position for a few seconds, and then release. Repeat this movement 10-15 times. Big toe flexing can help improve the range of motion in your big toe and enhance its flexibility. This exercise is beneficial for strengthening the muscles surrounding the big toe joint, which can contribute to better stability and reduced pain associated with hallux rigidus.

3. Ankle Circles

Ankle mobility plays a crucial role in alleviating pressure on the big toe joint and reducing stiffness. To perform ankle circles, sit or lie down comfortably and lift one leg off the ground. Rotate your ankle in a circular motion clockwise for 10-15 repetitions, and then switch to counterclockwise rotations. Perform this exercise 2-3 times a day to increase flexibility and reduce stiffness in the ankle joint. Ankle circles help improve the overall mobility of the ankle, which can contribute to better movement and reduced discomfort in the big toe joint, especially for those with hallux rigidus.

4. Towel Scrunch

This exercise targets the muscles in your feet, including those around the big toe joint, to improve strength and dexterity. To perform the towel scrunch exercise, sit in a chair with your feet flat on the floor. Place a small towel on the floor in front of you. Use your toes to scrunch up the towel, lifting it off the ground. Hold this position for a few seconds, then release and repeat 10-15 times. This exercise helps strengthen the muscles in your feet, enhancing their ability to support the big toe joint. Improved strength and dexterity in the toes can reduce pain and stiffness associated with hallux rigidus. Regular practice of the towel scrunch exercise can contribute to better overall foot health and mobility.

5. Calf Stretch

Stretching the calf muscles can significantly reduce pressure on the big toe joint and improve overall foot flexibility. To perform the calf stretch, stand facing a wall with your hands on the wall for support. Step one foot back and press the heel into the floor. Keep your back leg straight and your heel on the ground. Hold the stretch for 20-30 seconds, feeling the stretch in your calf and Achilles tendon. Switch legs and repeat 3-5 times on each leg. This exercise helps alleviate tension in the calf muscles and improves the range of motion in your foot, which can reduce pain and stiffness associated with hallux rigidus. Regularly practicing the calf stretch can contribute to better foot health and mobility.

If you’re experiencing persistent pain or stiffness in your big toe joint, consult a specialist at Texas Foot and Ankle Consultants, the leading foot doctor in Richardson, TX. Our experts can provide personalized treatment options to help you manage hallux rigidus and improve your quality of life.

Incorporating these simple exercises into your daily routine can help alleviate pain and improve mobility in the big toe joint affected by hallux rigidus. Remember to perform these exercises gently and consult a healthcare professional if you experience persistent pain or discomfort.

By following these exercises and seeking expert advice from Texas Foot and Ankle Consultants, you can take positive steps towards managing hallux rigidus and enjoying improved foot health.