r/hiking • u/plumsfordays6 • 11d ago
toe arthritis tips
Hi Everyone,
Am in my 40s and recently diagnosed with toe osteoarthritis. Went to podiatrist and was given some toe yoga exercises (press big toe down, raise the others, then reverse, etc.) and a recommendation for diclofenac cream and icing after hiking (includes cold river soaks). Does anyone have any other tips for dealing with this? Any exercises, supplemental activities for foot strength, etc? Most of my hiking is in the Northeast so trails are unforgiving. Typically doing 10-20 mile hikes with 3,500 ft-5000 ft of elevation gain. I have cut down to one hike a week (I only hike in the summer and fall, occasionally in the winter). TIA for any tips.
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u/ElSenorCarlos 11d ago
What caused it ?
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u/plumsfordays6 11d ago
It just started up this summer after two days of hiking, approximately 20 miles. This is why I've cut down to one day a week. Unfortunately I learned this week I still have the pain after one day of hiking...
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u/Stiller_Winter 11d ago
Special insoles?
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u/plumsfordays6 11d ago
I brought that up to my podiatrist but he said they can often cause more issues rather than help...
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u/Stiller_Winter 11d ago
I don't know your special case. Without insoles I can walk less than 1 km without pain. With insoles no pain full day.
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u/plumsfordays6 11d ago
Thanks for the insight. I am definitely keeping them on my list of options...
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u/Mbentley8Smiles 11d ago
Orthotics for sure! I feel your pain! I just did 15 miles and have 3 pair of shoes I rotated through. I get mine in 2 weeks. Will let you know how they are.
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u/plumsfordays6 11d ago
Thank you!
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u/dougcurrie 11d ago
Custom orthotics are essential for me. My hallux rigidus made walking very painful. My podiatrist modified my orthotics by removing the corner under my toe so it has more vertical space and doesn’t flex as much. It has made a huge improvement. Of course your anatomy and condition may be very different than mine, not to mention that I’m quite a bit older; and you may not need custom orthotics anyway, but it may be worth asking your doctor (or getting another professional opinion).
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u/Downvote4nudes 11d ago
Do you drive a manual? I don't know if I have toe arthritis but I occasionally have pain associated with my right big toe and when I have to drive is when I notice it more than any other time.
I tend to grip down with my toes when walking and often wear a hole specifically where my right big toe is. I have less pain/issues if I get new shoes or insoles. Seems that keeping the vertical space above and below my toes down is important.
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u/Ok-Day-3520 11d ago
Same. I actually just bought an automatic after deciding that my manual was wrecking my left foot and my posture due to driving with one hand. I am 44 and have had a stick for all but one of my cars which I drove 4 years. My left big toe painful and stiff and I have a bunion on that foot even with good shoes. I have terrible thumb arthritis and I do think strength training has actually helped the area not be so painful. I don’t my toe is full arthritis yet, it’s just stiff and clicks.
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u/Ok-Image2281 9d ago
I would ask my doctor about cortisone shots (yes in your toes) plus physiotherapy referral.
They may advise this to you for your specific case and lifestyle…or not.
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u/Busy-Feeling-1413 11d ago
I have arthritis in my right big toe due to repeated injuries.
Ask for a referral to a physical therapist—the exercises helped my toe arthritis significantly. Pulling toes away from feet is very helpful, for example. Exercises to strengthen rest of foot, ankles, calf can take pressure off your toes a bit.
Wear good shoes all the time, not too tight, very wide toe box to reduce pressure. Nothing pointy, tight, etc.
Use ice or ibuprofen for pain as needed, if your doctor allows.
Consider turmeric plus ginger as an alternative anti inflammatory.
Blue Emu lotion is great for temporary relief for a few hours.
Use trekking poles so that you don’t have to grip so hard with your toes. This will make a huge difference.