Foot

What It Is

The phalanges are the toe bones. Each foot has 14 of them: three in each toe, except the big toe, which usually has only two (Walton, n.d.a). A broken toe can be painful, but most toe fractures heal without surgery (Walton, n.d.a), usually within 4 to 6 weeks, although it can sometimes take several months (NHS, 2026).

Most toe fractures are caused by a direct injury, such as stubbing or kicking something hard or dropping a heavy object on the foot. A toe can also break if it is twisted or pulled sideways, for example when you catch it on a piece of furniture (Walton, n.d.a). Toe and forefoot fractures can also come from overuse and repetitive stress in high-impact sports; these are called stress fractures (Walton, n.d.a). A stress fracture is a small crack in the bone. It can happen if you suddenly increase your training, change your exercise routine, or change the surface you train on (Walton, n.d.b).

If the broken bone has not come through the skin, it is called a closed fracture. If the skin is broken and the wound goes down to the bone, it is an open fracture, which is serious because of the risk of infection and needs immediate treatment (Walton, n.d.a).

It is also possible to injure the ligaments around the toe joints, or strain the tendons around the forefoot.

Phalangeal Injury (Foot) Anatomy

The forefoot is made up of five long bones (the metatarsals) and the 14 toe bones (phalanges). All of these bones work together when you walk (Walton, n.d.a). The toe bone closest to the metatarsals, the proximal phalanx, is the longest bone in the toe and the one most likely to break (Walton, n.d.a).

Stress fractures happen when repeated forces cause tiny amounts of damage to a bone faster than it can recover. The bones and supporting muscles do not get enough time to heal between workouts (Walton, n.d.b). In the forefoot, the most common site for stress fractures is the second and third metatarsals (the long bones behind the second and third toes) rather than the toes themselves (Walton, n.d.b).

If you suspect a fracture, you should seek medical advice. The doctor may send you for an X-ray. A stress fracture may not show up on an X-ray at first, so an MRI scan, which is more sensitive, or a CT scan may be used (Walton, n.d.a; Walton, n.d.b).

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

Treatments you may want to discuss with your family doctor or nurse practitioner

Options outside my scope

Realignment: if the bone is out of place and the toe looks deformed, a doctor may need to move it back into position, usually after numbing the foot (Walton, n.d.a).
Boot or cast: some fractures, such as a broken big toe or some metatarsal fractures, may need a walking boot or cast, fitted by a clinician (NHS, 2026; Walton, n.d.a).
Surgery: this is rarely needed for toe fractures (Walton, n.d.a).

How I can help (see the My Approach tab)

Hands-on work for the foot, calf and areas working harder while you limp
Showing you how to buddy tape a straight smaller toe yourself
Exercises to keep the toes moving and rebuild foot strength
A gradual return to walking, training and sport

Tips

When exercising or training, increase your workload slowly. Don't jump into something far more demanding than what you have been doing already (Walton, n.d.b).
When walking, running or standing, try to avoid twisting the foot into awkward positions.
Ballet dancers are at particularly high risk of stress fractures in the second and third metatarsals (Walton, n.d.b).
Twisting the foot and ankle downward and inward can cause a ligament to pull a small piece of bone away from the base of the fifth metatarsal (the long bone on the outside of the foot). This is called an avulsion fracture (Walton, n.d.a).

Treatment

My Approach

A broken toe usually heals without surgery, but the foot can stay stiff and sore, and the way you walk changes while it heals. My aim is to keep your foot and leg moving, settle the swelling, and get you back to walking and sport. If you think you've broken your big toe, or a toe is pointing at an odd angle, see a doctor first (see When to get urgent help).

Please bring any X-ray or scan reports and notes from your medical team to your first visit. They're an important part of planning safe treatment for you.

I start by assessing your foot and ankle, how you walk, and the movement and strength of your toes, foot and calf. This also guides treatment for a sprained toe joint or strained forefoot tendon. If your toe was treated with surgery, or the injury stops your normal daily activities, I need your doctor's okay before hands-on treatment.

While It's Sore

Keeping pressure off the broken toe while easing the calf, foot and anything working harder because you're limping
Gentle lymphatic drainage, warm or cool applications in the clinic, and I'll show you how to use ice safely at home
Showing you how to buddy tape a straight smaller toe yourself
Advice on roomy, stiff-soled shoes and keeping fit with swimming

As It Heals

Gentle exercises to keep the toe joints moving, then foot and ankle strength, calf raises and balance work
Hands-on work for the foot and toes once the pain settles, and gentle joint mobilisation once the bone has healed
Walking practice, then a gradual return to running, gym work and sport
Reviewing your training and footwear if overuse played a part

If you have diabetes or reduced feeling in your feet, I keep pressure lighter.

What to Expect

Typical Course

Typical course: Early on, visits are usually short and about once or twice a week while the toe is sore, then weekly, then spaced out as you get back on your feet, with a reassessment at about 4 to 6 weeks. Most broken toes heal within 4 to 6 weeks, though some take several months, and contact sports usually wait about 6 weeks or until the pain eases.

What I Focus On

Assessment

Swelling Control

Buddy Taping

Foot & Toe Mobility

Gradual Return to Activity

Please read

When to See a Doctor First

When to get urgent help

Call 911 or go to the emergency room at your nearest hospital if (NHS, 2026; Walton, n.d.a):

you think you have broken your big toe
your toe is pointing out at an odd angle
the bone is sticking out of your toe
you feel tingling in your toe or foot, or it feels numb
your child has hurt or broken their toe

See your family doctor or nurse practitioner if the pain and swelling have not started to ease 5 days after the injury, if it still hurts to walk 6 weeks after the injury, or if you have diabetes and have injured your toe (NHS, 2026).

How to Treat a Phalangeal Injury (Foot):

Once a doctor has checked your toe where needed, I can help you get moving again, with hands-on work, exercises, showing you how to buddy tape and guiding your return to your usual activities. See the My Approach tab for how I work.

#### 1. Rest and Recover

Rest your foot and keep it raised while it is swollen. Do not walk or stand for long periods for the first few days. Hold an ice pack (or a bag of frozen peas) wrapped in a towel on the toe for up to 20 minutes every few hours for the first few days; never put ice directly on the skin. Wear wide, comfortable, flat shoes with stiff soles, and avoid tight, pointy shoes (NHS, 2026). Avoid sports such as football, rugby or hockey for 6 weeks or until the pain eases (NHS, 2026). An alternative activity that puts less pressure on the foot, such as swimming, may help you keep fit. Return slowly to your usual activities.

2. Strapping (Buddy Taping)

For a broken smaller toe that is straight, the NHS advises strapping it to the toe next to it for 2 to 3 weeks: put a small piece of cotton wool or gauze between the toes, then tape them together (NHS, 2026). Do not strap your toe if it is pointing at an odd angle or if you have hurt your big toe; get medical advice instead (NHS, 2026).

Sources

References

Walton, D.M. (n.d.a) Toe and forefoot fractures. American Academy of Orthopaedic Surgeons OrthoInfo. Available at: https://orthoinfo.aaos.org/en/diseases--conditions/toe-and-forefoot-fractures/ (Accessed: 7 October 2026).
Walton, D.M. (n.d.b) Stress fractures of the foot and ankle. American Academy of Orthopaedic Surgeons OrthoInfo. Available at: https://orthoinfo.aaos.org/en/diseases--conditions/stress-fractures-of-the-foot-and-ankle/ (Accessed: 7 October 2026).
NHS (2026) Broken toe. Available at: https://www.nhs.uk/conditions/broken-toe/ (Accessed: 7 October 2026).

Massage therapy · Kitchener–WaterlooPhalangeal Injury (Foot)

What It Is

Phalangeal Injury (Foot) Anatomy

Self-Care & Treatment

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

While It's Sore

As It Heals

Typical Course

When to See a Doctor First

When to get urgent help

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooPhalangeal Injury (Foot)

What It Is

Phalangeal Injury (Foot) Anatomy

Self-Care & Treatment

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

While It's Sore

As It Heals

Typical Course

When to See a Doctor First

When to get urgent help

References

Related Conditions

Accessory Navicular Syndrome

Achilles Tendinopathy

Bunions

Cavus Foot (High Arches)

Book a session