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Can You Run With A Broken Toe? (Research And Evidence-Based)
Whether you’re a passionate runner or someone who just enjoys fast jogging, running with a broken toe might seem daunting. But, understanding the foot finger infections, can speed up your recovery process and improve your athletic routine.
Only run with a broken toe once it is properly checked and treated. It is recommended to rest your foot for weeks to recover fast. If your big toe is broken, then running is not possible as the big toe is responsible for stability and pushing off the ground while running. Always consult with your podiatrist before running or exercising with a foot or ankle ailment.
In this article, we will walk you through the expert’s views about running with a toe fracture, its risks, and tips to recover fast. So, sit back and jump into the comprehensive guide of experts to learn helpful tips for maintaining your fitness during the healing process.
How To Know If A Toe Is Broken Or Not?
Study shows that knee, lower leg, and foot/ toe injuries are the most common occurrences in running activities. While running, you might feel severe pain in one of your toes or altering of your gait which makes you question if it is fractured or not.
Even if you are careful not to drop heavy objects on your foot or bang it, accidents can still happen. Symptoms of a broken toe include:
- Swelling on the toe or the ankle
- Severe pain
- Discoloration or bruising around the toe
- Numbness in the toe
In case of experiencing such symptoms, it is only best to see a doctor. Meanwhile, keep the affected foot elevated and try to get off the ground.
An X-ray will be advised and the doctor will treat it with a cast or even a minor surgery, if necessary, depending on the severity of the affected toe.
Can I Run With A Broken Toe?
According to medical experts, it usually takes 4 to 6 weeks for a broken toe to heal completely. However, the majority of the swelling and pain might start wearing off within the first week.
Whenever you ask this question, it means you want to continue your running span. The person who is not into running may find the injured toe running to be absurd. However, individuals who are committed to the sport tend to be willing to go to extremes to run consistently.
It depends on which toe is affected, your foot condition, and the healing stage. If you feel pain while walking, it means you are unable to run.
But if you are in gentle pain while walking and running, without any inflammatory issues then you can run. However, choose the best running shoes to provide full support to your foot and ankle.
Related Article: “9 Best Running Shoes For Narrow Feet (+ Factors To Consider)“
Risks of Running With A Shattered Toe
Running is about continuous foot movement; trying this with injured fingers is risky. If you run with a lot of pain, it can lead to a toe fracture.
According to experts, it can cause sprain, late healing, and can worsen the foot’s condition. Give time for your toe to heal otherwise, it results in ankle, knee, or lower back fractures.
The study about running with a broken toe, “The Epidemiology of Acute Sports-related Fractures in Adults” shows a higher risk of fractures in the upper limb during running. The most common occurrences are distal radius, metacarpus, finger phalanges, wrist fractures, hand fractures, and osteoporotic fractures.
How To Run With A Broken Toe?
- Within the first few days of injury, don’t wear socks or shoes and avoid excess walking.
- Treat the inflammation with icing or oiling.
- If you started walking on a broken toe, then you can run too.
- Check if you can wear your sneakers and start taking short-distance runs.
- Make up your mind and remember that it will hurt a lot in the start.
1. Tape Your Toes
Wrap your toes gently using sports tape. it helps to relieve pain and provide support. Don’t tape your broken toe at night as it can cause severe pain.
2. Try The Shoelace Technique
Use all the holes at the top of your sneakers and make a loop with laces. Don’t tie too tightly. It provides balance by reducing pressure around the injured part.
Important Tips To Start Running With A Broken Toe
Mentioned are some crucial tips and tricks for getting back to your running routine after a toe injury:
1. Buddy Taping - Best Solution For Broken Fingers
Experts suggest that buddy-taping the injured toe can reduce pain and help in running. This technique is beneficial for all kinds of injuries or pinky toes, except the big broken toe. For buddy taping join the injured parts with healthy fingers and lightly wrap them.
This is a medical method and is carried out using medical tape. However, the procedure is different for middle toe fracture or pinky toe. This works by wrapping the wounded toe with the healthy one. In this way, the broken part can get adjacent support.
For buddy taping the pinky toe, tie the fractured one with the ring finger toe. This provides balance and stability to the wounded part. Also, it relieves pain and the risk of falling or another fracture. It plays an important role in administrating support to the foot and ankle during a fracture.
2. Gradual Return to Running
Running with a broken toe is tiring and painful. However, it will be better to begin periodically and continue at a slower pace.
Before starting, check if you can walk in socks and shoes. Once you start walking, practice the run. Remember to begin with a few minutes and a shorter distance run.
For the first few days, run for one minute on and off. Then wait for at least 24 hours and check if you feel any pain swelling or redness.
If you don’t notice any reaction, start increasing the time gradually. Treat your foot gently and avoid exerting any extra pressure. Monitor your progress until your wound heals completely.
How To Heal Your Broken Toe Faster?
People always ask what exercise they can do with a broken toe. In the opinion of health experts and professional runners, exercises, food, and foot care greatly facilitate the healing process.
Light exercises and cross-training workouts are safe until they cause pain or reaction. Non-weight-bearing sports like cycling, swimming, and aqua jogging cannot provoke pain or swelling. They also rehab your toe and improve the body’s strength by relieving the pain.
Food intake also improves the process of healing a broken toe. Consume a healthy and nutritious diet with proteins and calcium. Add proper intake of vitamin D and K to your diet plan and improve your sleeping pattern. Don’t get restless and avoid unhygienic or fast food.
In case of any severe pain or any further questions, please stay in touch with your doctor for a safe and pain less return towards your exercising routine.
Conclusion
This article covers a comprehensive guide for runners to know, Can you run with a broken toe? According to experts, it is not recommended. Just prioritize recovery for optimal healing. Our priority is your well-being.
Explore more expert insights on this from I Survived A Broken Toe: Broken Bone Gag Journal or Notebook For the Adventuresome Dare Devil. Shop Now!
Talking about the hurdles faced in the running routine, do check out our article on “Is Running Bad For Scoliosis? (Expert’s Insight)” for our professional guidance and advice.
Frequently Asked Questions (FAQs)
If you begin walking with a fractured toe you can try light workouts. Particularly, to avoid getting out of shape runners are suggested to do cross-training exercises. It includes low-gravity treadmill running, swimming, or jogging.
- Lack of stability during walk
- Severe pain or swelling
- Difficulty in bending
- A different or crooked appearance
Don’t bend your toe to an irregular angle. Don’t apply ice without an expert’s consultation. Avoid wearing tight socks or shoes. Don’t lace up tightly. Don’t lift loads or try risky exercises or excessive running.
According to experts and case studies, you can start running after six weeks of fracture. However, a simple test is trying periodic running.
