Tackling Toe Trouble

Is the Third Time the Trigger for Treatment?

I have had a recurring toe injury, and I need to figure out what I can do to keep myself from being sidelined in the future.

A Brief Recap

On April 11, 2023 (Lessons Re-learned: Haste Makes Waste and Listen to Your Body), I ran a 4-mile recovery run in Z1. I worked on posture and running tall. After the run, I ran five strides and did some core work. I felt pain in my big left toe after the core work. The next day, I had some toe pain while walking. It felt better to run than walk. Like an idiot, I decided to run 10 miles at my marathon pace. I did not have much pain in my foot until the last mile. I chalked it up to jamming my shoe on my foot on my recovery run. I lost four days of running. The pain was so bad I considered going to urgent care.

On June 25, 2023 (Injured Again!), I ran a 3-mile recovery run in Z1. After the run, I ran five strides, did some core work, and stretched. Toe strain developed after the run and into the night, so I took two days off of running. I did not need ice but took a lot of ibuprofen. This time, I assumed it was related to either a change in my running form or the core exercises.

Last Week

On May 17, 2024, I ran 6 miles fast, my current marathon pace. I did not do any core exercises. My legs were heavy for the first eighth of a mile, and I ran too fast. I settled into a good, albeit slightly fast, pace for miles 2-4, pushed hard to maintain that pace for mile 5, and turned on the afterburners for mile 6. Overnight, toe pain developed. I hadn’t learned from April 2023 -- running felt better than walking, and I embarked on a two-hour long run. Toe pain started at mile 4, and I kept going rather than turn back 40 minutes into the run. This resulted in taking four days off from running. This time, core exercises and recovery runs were not to blame.

Going Forward

I think my issue is with a change in running form and strength. It may be related to a bunion (Hallux Valgus). The current plan is to work on toe-strengthening exercises once my range of motion returns to normal and keep an eye on my situation. 

Have you ever had toe pain from running? What have you done as a remedy? Please let me know in the comments below.

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