Golf is a relaxing sport, and the Laurel View Country Club is a beautiful public course in Hamden for enjoying the beautiful game. They have excellent club facilities and a well-groomed course where you can tee up. Golf isn’t easy on the feet, though, so make sure you take time to heal after any injuries—especially turf toe. Recovering from turf toe takes time and investment, but it is necessary so it doesn’t progress to a chronic issue.
Turf toe is a painful sprain in the ball of the foot. Sudden, sharp pressure flexes the toe backward, straining and possibly tearing the connectors. Like other sprains, you need to take care of the damage for it to heal correctly.
Returning to any sport after a turf toe injury requires planning, treatment, and careful conditioning. The initial damage should be treated with RICE: rest, ice, compress, and elevate. Also, stop all hard impact activities and use stiff-soled shoes or a splint to keep the toe stable.
Once the initial damage heals, you can begin rehabilitating the foot. Foot rehab involves physical therapy stretches and exercises to strengthen the digit and improve your joint’s range of motion, so you don’t immediately reinjure yourself or end up with chronic pain.
Here are a few exercises that may help as you’re recovering from turf toe:
- Toe spreads – With bare feet flat on the floor, spread your toes apart as wide as they can go. Hold there for a few seconds, then relax. Repeat ten times.
- Toe flexes – Keep your feet on the floor. Press your toes downward as hard as you can without letting your digits curl or the ankle move. Hold for three seconds, then relax and repeat ten times.
- Toe lifts – Plant your soles firmly on the ground, then slowly try to lift up your toes one-by-one. Keep the rest of your toes on the ground. Try this three times through for each digit.
With the right treatment and recovery plan, you can restore your forefoot to full strength. Let Family Foot Care & Surgery, L.L.C. help. Use the website request form or call to reach either of our two Connecticut offices: (203) 876-7736 for Milford, or (203) 288-4055 for Hamden.