Pain guide · Foot pain

Broken toe: how to tell, strapping and shoes, and when the big toe needs A&E

A broken toe is painful, but most heal at home in 4 to 6 weeks, though it can sometimes take several months. For a smaller toe, the NHS advice is the same whether it's broken or badly bruised: painkillers, rest with the foot raised, ice wrapped in a towel, wide shoes with stiff soles, and strapping it to the next toe for 2 to 3 weeks.

Some breaks need more. Go to A&E if you think you've broken your big toe, the toe is pointing at an odd angle, the bone is sticking out, or your toe or foot is tingling or numb, and take a child with a hurt toe to an urgent treatment centre or A&E. This guide covers the warning signs, buddy strapping step by step, what happens with a broken big toe, and a staged plan back to walking, running and sport, with a 3D demo of each move. Your fracture clinic's advice comes first.

3-stage exercise plan When to get help 20 sourcesUpdated 21 October 2026

When to get help first

Exercise is for pain that has been checked or is clearly mild and settling.

Get urgent medical help if

Go to A&E if you think you have broken your big toe, the toe is pointing at an odd angle, the bone is sticking out, you feel tingling in your toe or foot or it feels numb, or your child has hurt or broken their toe. Ask someone to drive you or call 999 for an ambulance.
A child who has hurt their foot or may have broken a toe: don't treat it yourself; take them to an urgent treatment centre or A&E.
A child's stubbed big toe that bleeds from around the nail, or whose nail has lifted out of its fold: it can be a break through the growth plate that is open to the outside and needs antibiotics. Take them to an urgent treatment centre or A&E straight away.
Call 999 or go to A&E if something heavy has crushed the foot, rather than only a toe, and the foot has changed shape or points at an odd angle, a bone is sticking out, or the toes look blue or white, feel numb or are cold to touch. Several bones may be broken. Don't drive yourself.
Ask for an urgent GP appointment or get help from NHS 111 if you have a bad cut or wound after injuring your toe, or severe toe pain. You may need treatment in hospital, such as a boot, cast or surgery.
Same day (NHS 111): toe pain with feeling hot, cold or shivery, or a cut near the injured toe that becomes red, hot, swollen or starts to ooze. These can be signs of an infection.
Same day: a strapped toe that changes colour, or new pins and needles or numbness. The strapping is too tight: loosen it, and get advice the same day if it doesn't settle.
Same day: in a cast or boot, pain that is getting worse, toes that are numb or burning, a cast that feels too tight, toes that are swollen, blue or white, or a bad smell from under the cast.
Same day (GP or NHS 111): throbbing pain and swelling in one calf, with red or darker skin. It could be a blood clot (a deep vein thrombosis, or DVT). Watch for it after a foot or ankle injury or time in a cast or boot.
Call 999: calf or leg pain or swelling with breathlessness or chest pain. It could be a clot that has reached the lungs. Do not drive yourself to A&E.
Same day: you have diabetes and a new foot problem, such as a wound, signs of infection, or a hot, swollen foot with a change in colour, even if it doesn't hurt. Contact your diabetes foot team or GP.

See a doctor or physiotherapist if

See a GP if the pain and swelling haven't started to ease 5 days after you injured your toe, or it still hurts to walk 6 weeks after it. They may send you for an X-ray.
See a GP if you have diabetes and have injured your toe: foot problems can be more serious if you have diabetes.
Still significant pain and swelling about 12 weeks after the injury: contact the fracture clinic, or your GP if you weren't seen by one.
A toe that has healed crooked and rubs in shoes, or a big toe joint that stays stiff and painful months later: see a GP or podiatrist. Our hammer toe and big toe arthritis guides cover these.
One spot on a foot bone that hurts with every step and later at night: a possible stress fracture.

Understand it

What a broken toe is

The big toe has two small bones (phalanges) and the smaller toes usually three, though the little toe sometimes has two. Most breaks come from something heavy dropped on the foot or from stubbing the toe end-on; bending the toe back, and stress fractures from repeated load, are less common.

A sprained toe joint, a bruise, a dislocated joint or a tendon injury can look and feel the same, which is why the NHS says not to worry if you can't tell a broken smaller toe from a bruised one: the treatment is usually the same.

Sources 1, 2

Who breaks a toeEmerging evidence

Toe fractures are among the commonest fractures that family doctors see: 8% and 9% of all fractures in two US practices. In US emergency departments there were 921,033 toe fractures over 10 years, 59% in women and girls, peaking at ages 10 to 14.

Smaller toes break about 4 times as often as the big toe. Hospital figures look different, because big toes are sent to hospital: in one hospital series of 339 people, 38% had broken the big toe and 30% the little toe, and 76% of breaks came from a stub or a crush. In a Manchester virtual fracture clinic, where a specialist team reviews the X-ray and advises by phone, 71% of 56 people surveyed had broken the big toe.

Sources 1, 3, 4, 5

How it's recognised, and when an X-ray matters

The NHS lists a toe that's bruised or red (which can be harder to see on brown and black skin), painful and swollen, and difficult to walk on. A doctor looks for tenderness at one spot on the bone, or pain when the toe is gently pushed along its length.

A suspected broken big toe, a toe pointing at an odd angle, a bone through the skin, tingling or numbness, or a child's toe injury goes to A&E, where it's X-rayed. The X-ray checks for a break into a joint, whether a big toe break is stable and, in children, the growth plate, because these change the treatment. For a smaller toe that's straight and has no wound, follow-up X-rays generally don't change the treatment.

Sources 2, 1

How long it takesEmerging evidence

The NHS says broken toes usually heal within 4 to 6 weeks, but it can sometimes take several months. NHS fracture clinic leaflets expect walking and toe bending to be back to normal by about 6 weeks, the break to have healed somewhere between weeks 6 and 12, and mild aching and swelling, often worse at the end of the day, for 3 to 6 months. An older leaflet, past its expiry date, gives 6 to 12 weeks for healing.

Most broken toes do well. In one foot and ankle fracture clinic, toe fractures were 9% of new referrals, only 2 of 65 people needed an operation, and no one developed a troublesome crooked toe over the next 2 years. In the series of 339, all treated without surgery, the 141 people who replied a median of 27 months later had a median foot score of 100 out of 100, whichever toe was broken. In the Manchester virtual clinic, the median recovery time was 6 weeks.

Sources 2, 6, 7, 8, 9, 10, 11, 4, 5

Children: the stubbed big toe that bleedsEmerging evidence

The NHS asks parents not to treat a child's toe themselves but to take them to an urgent treatment centre or A&E. Children's toe bones have growth plates, and many breaks through a growth plate need a specialist.

One injury is easy to miss. A stubbed big toe that bleeds from around the nail, or whose nail has lifted out of its fold, can be a break through the growth plate at the tip of the toe that is open to the outside through the nail bed (a Seymour or Pinckney fracture). It's treated as an open fracture, with antibiotics and cleaning, because delay risks infection of the bone and problems with growth. This evidence comes from reviews and case reports.

Sources 2, 1, 12, 13

Diabetes, numb feet and bones

The NHS says see a GP if you have diabetes and have injured your toe, because foot problems can be more serious. With numb feet a break may hurt less than you'd expect, so check the foot and get a wound, or a hot, swollen foot, seen the same day.

A broken toe from a stub or a dropped weight isn't a sign of weak bones: NICE (the National Institute for Health and Care Excellence) says finger and toe fractures show minimal or no link with reduced bone strength.

Sources 2, 14

What helps, and how strong the evidence is

A smaller toe: home treatment, strapping and stiff solesStrong evidence

The NHS advises ibuprofen or paracetamol, resting the foot and keeping it raised while it's swollen, an ice pack (or a bag of frozen peas) wrapped in a towel for up to 20 minutes every few hours for the first few days, wide, comfortable flat shoes with stiff soles, and strapping a broken smaller toe to the next one for 2 to 3 weeks, with cotton wool or gauze between them. Don't strap a toe that's pointing at an odd angle or a hurt big toe, don't walk or stand for long periods for the first few days (a support or crutches may help for a few weeks), and don't wear tight, pointy shoes. A pharmacist can advise on painkillers and what to strap the toe with.

NHS fracture clinic leaflets add walking as comfort allows, taking weight through the heel at first, and say a boot or wedge shoe, if you're given one, is for comfort only. One trust says plainly that strapping is for comfort and support. US family doctors' guidance gives the same treatment, keeping the strapping on until the spot tenderness has gone, usually at least 3 weeks.

No randomised trial has tested strapping, shoes or exercises for broken toes; we found none. The advice is consistent across the NHS, NHS fracture clinics and US guidance, but it rests on experience rather than trials.

Sources 2, 9, 6, 10, 1

The big toe is differentStrong evidence

The big toe carries much more of your weight, so the NHS sends a suspected broken big toe to A&E. An undisplaced break (the pieces haven't moved) is usually treated in a firm-soled shoe, a heel-weight-bearing shoe or by walking on your heel until the pain settles, usually 3 to 4 weeks. It takes about 4 to 6 weeks to heal, and NHS trusts don't usually follow it up or send you for physiotherapy.

US family doctors' guidance lists the breaks that need a specialist: a break with a dislocation, a displaced break into the joint, an unstable break, one involving more than a quarter of the joint surface, an open break or poor circulation, and in children a break through the growth plate. These may need the bone setting, repeat X-rays or an operation. A break into the joint can leave some lasting stiffness.

Sources 2, 7, 8, 15, 16, 1

Follow-up and virtual fracture clinicsEmerging evidence

In one foot and ankle fracture clinic, 19% of the appointments booked for toe fractures were missed, only 2 of 65 people needed an operation, and the authors judged that undisplaced, stable toe fractures don't need the fracture clinic, which would cut those appointments by 52%.

Many NHS trusts now discharge smaller toe and many big toe breaks with a leaflet and a phone number. In the Manchester virtual clinic, people with a broken toe were given a wedge shoe that takes pressure off the front of the foot; in a phone survey of 56, 93% rated their care positively and the median recovery was 6 weeks, though women and older people did a little worse. A small survey like this can't compare approaches.

Sources 11, 9, 8, 16, 5

Exercises after a broken toe: practice-basedEmerging evidence

NHS fracture clinic leaflets start ankle and foot exercises straight away: point the foot up and down, circle it each way and spread the toes, 10 of each, 3 to 4 times a day. Once you walk normally, a Hull NHS leaflet adds two calf stretches held for 30 seconds, 3 times a day, heel raises held for 5 seconds, 10 times, twice a day, and standing on the injured foot for up to 30 seconds. Another trust says physiotherapy isn't normally needed and that walking restores movement over time.

US guidance aims for the toe to move as well as the same toe on the other foot. No trial has tested exercises after a broken toe, so the later stages and milestones here are editorial, following our broken foot and stress fracture guides.

Sources 9, 7, 8, 16, 1

Back to sportEmerging evidence

The NHS says no football, rugby or hockey for 6 weeks or until the pain eases. Worcestershire NHS allows sport from 6 weeks if it's comfortable and pain-free, and Hull builds sport-specific practice, such as dribbling or jumping, from about 6 weeks before full training and matches, once you have full strength and movement and can walk briskly without pain or swelling. Gloucestershire waits until a big toe injury is at least 6 weeks old.

An Oxford NHS return-to-running programme starts once 30 minutes of fast walking is pain-free. This advice is consistent, but it hasn't been tested in trials.

Sources 2, 6, 7, 15, 17

How much pain is OK while you exercise?

Walk as comfort allows; the old break stays pain-free for impactEmerging evidence

NHS fracture clinic leaflets say walk on the foot as comfort allows, perhaps on your heel at first, do the exercises without causing too much pain, and be guided by your pain as you get back to normal activities. Hull's leaflet says move within a pain-free range and don't force the foot.

Once you're out of the strapping or special shoe, use this site's foot and ankle rule: mild to moderate pain, no more than about 5 out of 10, that settles within an hour, with no more swelling or stiffness the next morning. If it's worse the next day, do a little less, not nothing. The 5 out of 10 figure is an editorial starting point, not a tested rule.

For hopping, running and sport, the old break should be pain-free during, after and the next morning; drop back a level if it hurts.

A strapped toe that changes colour, tingles or goes numb isn't a pain-rule question: the strapping is too tight.

Sources 9, 6, 7, 17

The exercise plan: 3 stages

Start at the first stage. Each move opens a full guide with a 3D demo.

Stage 1

Protect it and keep walking (about weeks 0 to 3, as your fracture clinic allows)

As your fracture clinic allows; most smaller toes never need one, so follow the NHS advice or your clinic's letter. Walk as comfort allows in a stiff-soled shoe, or the boot or wedge shoe you were given, taking weight through your heel at first; a boot is for comfort and can come off at night. Strap a smaller toe to its neighbour for 2 to 3 weeks (steps below), never the big toe or a toe at an odd angle. Rest with the foot raised while it's swollen, and don't walk or stand for long periods for the first few days. A big toe follows your clinic's plan, usually a firm-soled or heel-weight-bearing shoe for 3 to 4 weeks. Start the movement exercises straight away, including the toe spreads below.

Ankle circles demonstrated on the 3D figure

3D demoAnkle circlesBeginner · No equipment

Point the foot up and down, then circle it each way: 10 of each, 3 to 4 times a day · An NHS fracture clinic leaflet's dose. Hull's leaflet adds turning the sole in and out

Harder: Ankle CARs (controlled articular rotations)

Seated calf stretch with a towel demonstrated on the 3D figure

3D demoSeated calf stretch with a towelBeginner · Other / check instructions

Towel round the ball of the foot, not the toes, knee straight: hold 30 s, 3 times · Editorial dose; the 30 s hold matches NHS leaflets' calf stretches

Harder: Wall calf stretch (gastrocnemius)

Seated bent-knee calf raise (soleus raise) demonstrated on the 3D figure

3D demoSeated bent-knee calf raise (soleus raise)Beginner · A bench or box

2 sets of 10 to 15, with no weight on your knees · Editorial dose. Only if pushing through the ball of the foot doesn't hurt the toe

Harder: Slow calf raise

Treadmill walking demonstrated on the 3D figure

3D demoTreadmill walkingBeginner · Cardio machine

Short walks, little and often, as comfort allows · Editorial dose. Walking at home counts; no treadmill needed. An NHS leaflet says early walking helps healing

Harder: Treadmill jogging

Move on when: The strapping is off, the pain and swelling are easing, and you can walk around the house without much of a limp.

Follow along: a timer, a cue and the next move, one step at a time.

Stage 2

Out of the strapping: walk normally and get the toe moving (about weeks 3 to 6, as your fracture clinic allows)

As your fracture clinic allows. Wean out of any boot or special shoe, around the house first, then outside. Wear wide, comfortable shoes with a stiff sole, and no tight, pointy shoes or high heels. NHS leaflets expect walking and toe bending to be back to normal within about 6 weeks. The stretches, heel raises and balance work start once you can walk normally; add the toe bends below.

Wall calf stretch (gastrocnemius) demonstrated on the 3D figure

3D demoWall calf stretch (gastrocnemius)Beginner · A wall

Hold 30 s, 3 times a day · A Hull NHS leaflet's dose (its straight-knee calf stretch)

Easier: Seated calf stretch with a towel · Harder: Heel-on-step calf and hamstring stretch

Soleus wall stretch demonstrated on the 3D figure

3D demoSoleus wall stretchBeginner · A wall

Hold 30 s, 3 times a day · A Hull NHS leaflet's dose (its bent-knee calf stretch)

Easier: Seated calf stretch with a towel · Harder: Toes-tucked kneeling (toe squat)

Slow calf raise demonstrated on the 3D figure

3D demoSlow calf raiseBeginner · A wall

Holding a chair, both feet: rise as high as you can, hold 5 s and lower slowly, 10 times, twice a day. Then more repetitions, then the injured foot alone · A Hull NHS leaflet's dose

Easier: Seated bent-knee calf raise (soleus raise) · Harder: Standing dumbbell calf raise

Single-leg stand demonstrated on the 3D figure

3D demoSingle-leg standBeginner · A wall

On the injured foot for up to 30 s, holding something solid at first; later while brushing your teeth · A Hull NHS leaflet's dose

Easier: Tandem stance and heel-to-toe walk · Harder: Single-leg reach matrix

Towel toe curl demonstrated on the 3D figure

3D demoTowel toe curlBeginner · Other / check instructions + A bench or box

2 sets of 10, gently · Editorial dose. Gets the toes bending again

Easier: Big toe press (seated toe-flexor hold) · Harder: Short foot + toe splay

Move on when: You walk normally in ordinary shoes without pain or swelling, heel raises on both feet are comfortable, and you can stand on the injured foot for 30 s.

Follow along: a timer, a cue and the next move, one step at a time.

Stage 3

Back to running and sport (from about 6 weeks, as your fracture clinic allows)

As your fracture clinic allows. The NHS says no football, rugby or hockey for 6 weeks or until the pain eases. NHS leaflets wait until you have full strength and movement and can walk briskly without pain or swelling, then build sport-specific practice, such as dribbling or jumping, before full training and matches. Start running once 30 minutes of fast walking is pain-free, with the walk-jog steps below. A big toe follows your clinic's advice.

Single-leg calf raise from a step demonstrated on the 3D figure

3D demoSingle-leg calf raise from a stepIntermediate · A step + A wall

Build towards 15 to 20 slow raises on the injured side, on the floor first · Editorial dose

Easier: Slow calf raise · Harder: Single-leg pogo hops

Toes-tucked kneeling (toe squat) demonstrated on the 3D figure

3D demoToes-tucked kneeling (toe squat)Intermediate · No equipment

Hold 30 to 60 s, 1 to 3 times a day, eased to a stretch you can breathe through · The move page's dose. Only once the toe bends back without sharp pain: pushing off needs it

Easier: Plantar fascia stretch (seated)

Ankle bounces (mini pogo) demonstrated on the 3D figure

3D demoAnkle bounces (mini pogo)Beginner · No equipment

2 to 3 sets of 20, every other day · Editorial dose. Bone pain should be gone first

Harder: Pogo hops

3D demoPogo hopsIntermediate · No equipment

3 sets of 20, once ankle bounces are easy · Editorial dose

Easier: Ankle bounces (mini pogo) · Harder: Single-leg pogo hops

Treadmill jogging demonstrated on the 3D figure

3D demoTreadmill joggingIntermediate · Cardio machine

The NHS walk-jog programme, every other day · An Oxford NHS return-to-running leaflet, written for any injury lay-off and used here as a guide; the weeks are in the notes below

Easier: Treadmill walking · Harder: Sprint intervals

Single-leg hop and stick demonstrated on the 3D figure

3D demoSingle-leg hop and stickIntermediate · No equipment

3 sets of 5 each leg, before cutting sports · Editorial dose

Easier: Standing broad jump with stuck landing · Harder: Alternate-leg bounding

Move on when: Hopping and running cause no pain at the old break on the day or the next morning; then full training and matches.

Follow along: a timer, a cue and the next move, one step at a time.

What to change for now

Buddy strapping, step by step (written steps)

The NHS's method, with the details from NHS fracture clinic leaflets. A pharmacist can tell you what to use.

1. Put a small piece of cotton wool or gauze between the sore toe and the toe next to it, ideally almost the full length of the shorter toe, so the skin doesn't rub.
2. Tape the two toes together loosely, with the tape between the knuckles so the toes can still bend.
3. Change the strapping every day, and check the skin.
4. If the toe changes colour, or you get pins and needles you didn't have before, it's too tight: loosen it.
5. Don't strap a big toe, or a toe pointing at an odd angle: get it checked.
6. Stop after 2 to 3 weeks.

Sources 2, 6, 9

Toe spreads (written steps)

NHS fracture clinic leaflets include this from the start. It has no 3D demo.

1. Sit with both feet flat on the floor.
2. Keep your heels together.
3. Spread your toes as wide as is comfortable. A strapped toe moves with its neighbour.
4. Relax. Repeat 10 times, 3 to 4 times a day.

Source 9

Toe bends (written steps)

US family doctors' guidance starts gentle movement once the strapping is off, aiming to match the other foot. The steps and numbers are our suggestion.

1. Once the strapping is off, sit with the injured foot resting on the opposite knee or a stool.
2. With your fingers, gently bend the toe down and up within comfort, 10 times.
3. Then bend and straighten it by itself, 10 times.
4. Over the weeks, aim for the same movement as the same toe on your other foot.

Source 1

The walk-jog programme (written steps)

From an Oxford NHS leaflet written for coming back from any injury lay-off. We use it here as a guide.

1. Start once 30 minutes of fast walking is pain-free, and your team is happy for you to run.
2. Week 1: jog 1 minute, walk 1 minute, for 30 minutes. Do each week's session every other day.
3. Week 2: jog 2 minutes, walk 1 minute, for 30 minutes.
4. Week 3: jog 4 minutes, walk 1 minute, for 30 minutes.
5. Week 4: jog 9 minutes, walk 1 minute, for 30 minutes.
6. Week 5: jog 15 minutes, walk 1 minute.
7. Week 6: jog 30 minutes without stopping.
8. Move up a level after a week without pain, and down a level if it hurts. From week 7, add no more than 10% a week.

Source 17

Ice, driving and smoking

Wrap ice in a towel and never put it straight on the skin; Hull's leaflet checks the skin every 5 minutes and avoids ice on numb skin, an open wound or poor circulation. Drive once you no longer need a firm-soled or heel-weight-bearing shoe or crutches, can walk comfortably and can do an emergency stop, and check with your insurer. Smoking slows fracture healing and in extreme cases can stop it.

Sources 2, 7, 6, 9

Positions to swap, and why

Habit or position	Why it matters	Instead
Strapping the big toe, or a toe at an odd angle, yourself	The NHS says don't: get medical advice. A suspected broken big toe needs A&E.	Get it checked first. Strapping is for smaller toes that point the right way.
Tight, pointy or high-heeled shoes	They squeeze and bend the toe.	Wide, flat shoes with a stiff sole and a roomy toe box.
Long spells on your feet in the first few days	NHS advice for the first few days; a support or crutches may help for a few weeks.	Short walks, little and often, with the foot raised when you rest.
Ice straight on the skin	It can burn. Fracture clinic leaflets wrap it and check the skin.	Frozen peas wrapped in a damp towel, for up to 15 to 20 minutes every few hours.
Strapping that's too tight, or kept on for weeks	A toe that changes colour or tingles is strapped too tightly, and 2 to 3 weeks is enough.	Loose strapping between the knuckles, changed daily.
Ankle bounces, hopping or football before 6 weeks	The NHS says no football, rugby or hockey for 6 weeks or until the pain eases.	Heel raises and balance first, then the walk-jog programme.Try: Slow calf raise
Toes-tucked kneeling while the toe is sore	It bends the toes right back, and its page says ease in after a recent foot injury.	Towel scrunches until the toe bends without sharp pain.Try: Towel toe curl
Treating a child's toe at home	The NHS says take them to an urgent treatment centre or A&E; a nail fold that bleeds can mean an open fracture.	Get it seen the same day.
Driving in a boot or wedge shoe	You need to be able to do an emergency stop, and your insurer may not cover you.	Wait until you walk comfortably in ordinary shoes without crutches, and check with your insurer.
Smoking	It slows fracture healing and in extreme cases can stop it.	NHS stop-smoking support.

Routines to follow

Foot and ankle strengthening routine: toes, arches, calves and balance

A 15-minute barefoot routine for stronger toes, arches, calves and ankles, finishing with balance. You need only a towel, a wall and a resistance band.

15 minBeginner11 movesA wall, Other / check instructions

Balance exercises routine

Balance practice in 10 minutes: tandem stance, single-leg stands, marches, heel walks, tree pose and floor transfers.

10 minBeginner7 movesA wall, A bench or box

Runner's warm-up

An 8-minute dynamic warm-up for runners: ankle and hip mobility, lunges, skips and pogo hops.

8 minIntermediate8 movesA wall

More moves for this area

Questions people ask

How do I know if my toe is broken?

A broken toe is usually bruised or red, painful and swollen, and difficult to walk on. You often can't tell a break from a bad bruise, and for a smaller toe the NHS says the treatment is usually the same. Go to A&E if it's your big toe, the toe is at an odd angle, the bone is showing, or your toe or foot is numb or tingling.

Do I need an X-ray for a broken toe?

Usually not for a smaller toe that points the right way and has no wound, because it's treated the same either way. A suspected broken big toe, a crooked toe, a bone through the skin, numbness or a child's toe injury needs A&E, where it's X-rayed, and a bad cut needs an urgent GP appointment or NHS 111. Follow-up X-rays of an undisplaced smaller toe rarely change the treatment.

How long does a broken toe take to heal?

Usually 4 to 6 weeks, but it can sometimes take several months. Mild aching and swelling, often worse at the end of the day, can last 3 to 6 months. See a GP if the pain and swelling haven't started to ease after 5 days, or it still hurts to walk at 6 weeks.

Can I walk on a broken toe?

Usually yes, as comfort allows, in a stiff-soled shoe, perhaps taking weight through your heel at first. Avoid long spells on your feet for the first few days; a support or crutches may help for a few weeks. Being able to walk on it doesn't mean it isn't broken.

How do I buddy tape a broken toe, and for how long?

Put a small piece of cotton wool or gauze between the sore toe and the next one, then tape them together loosely, between the knuckles, and change it daily. Keep it on for 2 to 3 weeks. Never strap a big toe or a toe at an odd angle yourself.

What shoes should I wear?

Wide, comfortable, flat shoes with stiff soles, and no tight, pointy shoes or high heels. A stiff sole stops the toe bending as you walk. For a broken big toe, clinics use a firm-soled or heel-weight-bearing shoe for about 3 to 4 weeks.

What happens if I've broken my big toe?

The NHS sends a suspected broken big toe to A&E. An undisplaced break usually heals in about 4 to 6 weeks in a firm-soled or heel-weight-bearing shoe, often with no fracture clinic follow-up. A displaced break, or one into the joint, needs a specialist and sometimes an operation.

My child has hurt their toe: what should I do?

Don't treat it at home: take them to an urgent treatment centre or A&E, as the NHS advises. If a stubbed big toe is bleeding from around the nail, or the nail has lifted, go straight away: it can be an open break through the growth plate that needs antibiotics.

When can I run or play football again?

The NHS says no football, rugby or hockey for 6 weeks or until the pain eases. Start running once 30 minutes of fast walking is pain-free, with a walk-jog programme, and build sport drills up gradually before full training and matches.

Why is my toe still swollen?

Swelling and mild pain can last 3 to 6 months, especially at the end of the day. Raise the foot when you rest. Get a same-day check if your calf becomes painful, swollen and red, or the toe turns hot and red.

I have diabetes: does a broken toe change anything?

Yes: the NHS says see a GP after any toe injury, because foot problems can be more serious with diabetes. With numb feet a break may hurt less than you'd expect, so check your feet and get any wound, or a hot, swollen foot, seen the same day.

Does a broken toe mean I have weak bones?

Usually not. NICE says finger and toe fractures show little or no link with weak bones, unlike breaks of the hip, spine, wrist, shoulder or pelvis.

Related exercise guides

Ankle and foot guide

Other pain guides

Sources

Exercise education, not a diagnosis or treatment plan. It is written from the guidelines and studies listed above; review by a clinician is pending. If your pain follows an injury, is severe, is getting worse, or comes with any warning sign listed on this page, get it assessed. Health disclaimer.