Second Toe Pain? Here's How to Get Back on Track 👣

Read Time: 3 mins ⏱️

Metatarsal pain, particularly in the second toe’s MP joint, is a common problem for runners. It’s often caused by excess pressure on the joint, especially if the second metatarsal is longer than the others.

Here’s how to manage it effectively:

1️⃣ Manage Training Load:
Running too fast, too far, or on uneven surfaces can overload your toe.

• Lowering your running intensity or distance temporarily.

• Avoiding steep inclines or hard surfaces like concrete.

• Adding cross-training (e.g., swimming or cycling) to stay active without overloading the toe.

2️⃣ Focus on Gait Mechanics:
Your stride can make a big difference in where the pressure lands on your foot.

Simple cues like “Push the road back with your big toe” can help you shift the load away from the second toe and improve propulsion.

3️⃣ Strengthen Key Areas:

• Toe Strength: Toe curls and resistance band exercises can improve control.

• Calf Strength: Perform single-leg heel raises to strengthen the muscles supporting your foot’s arch.

• Balance Training: Exercises like single-leg stands or wobble boards can improve foot stability.

4️⃣ Choose the Right Shoes:
Shoes with firm soles or rocker-style designs can reduce pressure on the forefoot. Avoid overly flexible footwear that might worsen the issue.

5️⃣ Orthotics Can Help:
If pain persists despite these adjustments, consult a podiatrist, we have plenty of recommendations. Custom orthotics can redistribute pressure across your foot and provide relief - it is a last resort!

Lincs Injury Weekly Round Up!

Packed with handy tips and valuable information to help you stay healthy and well.

No spam, just helpful advice you can share with friends and family!

Want to stay informed? Sign Up Here

We’re always working to enhance the knowledge and services we offer, giving more of ourselves to you.

We’d love to hear from you—if you have any questions or ideas about what you’d like to see in future updates, just let us know! 💬

Lincs Injury Team x