How to Treat a Sore Toe

Co-authored by Laura Marusinec, MD and Jennifer Mueller, JD

Last Updated: October 1, 2021 References

A sore toe can make even the simplest act of walking a painful chore. Fortunately, you can usually treat a sore toe at home without having to go to the doctor. The problem is usually caused by exercise or wearing ill-fitting shoes, but it could also indicate something more serious, like an ingrown toenail or even a broken toe. If your toe doesn't feel better after a couple of weeks, get your doctor to take a look at it.^{[1]
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1

Elevate and rest your foot.

Sit or lie down so that you can raise your foot above your heart. Propping it up on a pillow might help also, especially if you're lying down. Make sure you're comfortable so you can rest in this position for at least 20-30 minutes.^{[2]
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National Health Service (UK)
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- Elevating your foot helps reduce inflammation and swelling by allowing the fluid to flow down and away from your foot.
- While your toe is sore, try to rest your feet as much as possible with your foot elevated. If you have an activity you can't get out of, rest and elevate your foot as soon as possible afterward.

2

Put an ice pack on your toe.

Wrap the ice pack in a towel and leave it on for 20 minutes. If you've got a commercial cold pack for this purpose, you can use that, but a bag of frozen vegetables works just as well. Do this once every 2 hours as needed for pain.^{[3]
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National Health Service (UK)
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- The cold decreases inflammation and also provides a numbing sensation that will help ease your pain.

3

Soak your feet in water and Epsom salt.

A 20-minute soak draws out infection and improves circulation. To make your foot bath, stir in 1-2 tablespoons (14.3-28.3 grams) of Epsom salt for every 1 US quart (950 mL) of water.^{[4]
X
Research source} Warm water can feel more calming, but use cool water if your feet are swollen.^{[5]
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Cleveland Clinic
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- After soaking your feet, make sure they're completely dry, then follow up with an over-the-counter antibacterial cream.^{[6]
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  Cedars Sinai Hospital
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- This soak can benefit any sore toe but is especially good for ingrown toenails. If you get relief from the soak, do it twice a day. It will feel especially good after you've been on your feet for a while.
- Don't use Epsom salt if you have an open wound unless it's specifically recommended by your doctor.^{[7]
  X
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  Cleveland Clinic
  Educational website from one of the world's leading hospitals
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4

Take an over-the-counter pain reliever.

Follow the regular dosage instructions for acetaminophen (Tylenol). Continue to take it as needed (within the regular dosage instructions) for the first 48 hours after you first notice the issue with your toe.^{[8]
X
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National Health Service (UK)
Public healthcare system of the UK
Go to source} Avoid anti-inflammatory medications (such as ibuprofen) during this time because they can interfere with the healing process.^{[9]
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Research source}
- If your toe is still sore and painful after 48 hours, an anti-inflammatory might help. Use caution, though, and only take the dosage recommended on the packaging. It's usually better to take ibuprofen with food or just after eating.
- If you're taking the maximum dosage of either acetaminophen or ibuprofen for longer than 4 days, see your doctor. They might prescribe something that can treat your pain more efficiently.

5

Trim your toenails.

It might sound simple, but this could ease your toe pain. When your toenails are too long, it causes your toes to press against the toe box in your shoes. This can create painful pressure and friction, leaving your feet achy and sore at the end of a long day.^{[10]
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Cleveland Clinic
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- Remember to cut your toenails straight across, rather than in a rounded shape. This will help prevent ingrown toenails.

6

Stretch your toes to relieve tension.

Your toe pain may be caused by muscle tightness. To ease that discomfort, use your hand to gently pull your toes upward as far as they can go. Hold and count to 5, then relax your foot. Repeat 2-3 times, or more if you'd like.^{[11]
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National Health Service (UK)
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- Don't stretch to the point of pain—you should mainly feel the stretch in the ball of your foot.
- Do this stretch several times a day, or any time you feel tightness in your foot.

7

Lift an ingrown toenail off of the skin.

Wedge a piece of wet cotton under the corner of the toenail. Leave this piece of cotton under your toenail throughout the day. You might also want to wrap it loosely in a bandage so the cotton stays in place. Wash your feet and change the cotton at least twice a day.^{[12]
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Research source}
- It might take a week or two, but eventually, your toenail will grow out so that you can trim it. Once it's trimmed properly, you shouldn't have any problem with it growing into the skin.
- Don't use a sharp object, such as a nail file or a toothpick, to dig under the nail and pull it out of the skin. You could damage your skin and cause an infection.

8

Use bunion pads to ease the pain of a bunion.

Buy bunion pads online or at your local pharmacy. Essentially, these pads simply stop your shoes from rubbing on the bunion—but they can be effective to ease your pain and make it easier for you to get around.^{[13]
X
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National Health Service (UK)
Public healthcare system of the UK
Go to source} All of the things that work for sore toes in general, including ice, Epsom salt soaks, and over-the-counter painkillers or anti-inflammatories, also help ease the pain of a bunion.^{[14]
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Cleveland Clinic
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- Not sure if you have a bunion or something else? A bunion is typically a hard, bony lump on the side of your foot, near your big toe. If you have a similar lump in another spot, it's more likely a callus.^{[15]
  X
  Trustworthy Source
  National Health Service (UK)
  Public healthcare system of the UK
  Go to source}
- If your bunion causes constant pain or interferes with your ability to engage in your regular daily activities, see your doctor. They'll refer you to a podiatrist, who will determine if you're a good candidate for bunion surgery.
- There are many different types of bunion surgery, so your podiatrist will choose the one that's best for you based on the condition of your foot and other health issues.

9

Soak corns, then file them away gently.

Corns are small, round patches of thick skin. They're often found on the tops, sides, and bottoms of toes, and they are usually caused by pressure or friction on your skin. To remove a corn, soak your foot in warm water for about 10 minutes, then gently file it with a pumice stone or emery board. Stop when it starts to feel tender—don't go too deep or you'll make yourself bleed. Finish with a moisturizing lotion.^{[16]
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Cleveland Clinic
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- Repeat this every day until the corn is completely gone.
- Wear a donut-shaped adhesive pad over the corn to protect it from irritation while you're treating it.

10

Try buddy taping if you stubbed or broke your toe.

Splint the broken toe to the toe next to it so the bones heal in place. If your toe is red, bruised, and swollen, it might be broken.^{[17]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source} You can't exactly put a toe in a cast, but you can use buddy taping. Even better, you can do this yourself—no doctor's visit necessary. Just place a piece of gauze between the broken toe and the toe next to it so they don't rub together and cause blisters. Then, loosely wrap the toes together with medical tape. Take the taping off at least twice a day (in the morning and before bed) to wash your foot, then replace it.^{[18]
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Research source}
- Keep an eye on both of your toes. If they start to hurt, change color, or swell, you might have them wrapped too tightly.
- If your toe is truly broken, it can take up to 2 months to completely heal. But you'll start to notice some improvement after a couple of weeks if you're icing it, soaking it, and taping it every day.^{[19]
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  Research source}

11

Wear comfortable shoes that fit you well.

Avoid high heels or tight, pointed styles. It's really important to wear shoes that fit your feet properly. Make sure that when you slip on your shoes, you can easily wiggle your toes. They should also be wide enough that they don't pinch the sides of your feet.^{[20]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source} Also, choose shoes with a flat sole and good arch support so you'll be comfortable all day.^{[21]
X
Trustworthy Source
Mayo Clinic
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- If your shoes are too tight, they'll rub against your feet, leading to problems like corns, calluses, and bunions.
- If you have a condition like bunions, hammertoe, or mallet toe, it may help to wear orthotic inserts to improve the fit of your shoes. You can purchase orthotics at most drug stores or superstores, but for a custom fit, talk to a podiatrist.^{[22]
  X
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  Harvard Medical School
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12

Do exercises to strengthen your toes.

Building up your foot muscles may relieve your toe pain. Sit in a chair and place a towel on the floor in front of you. Pick up the towel using only your toes, then carefully lower the towel back to the ground.^{[23]
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National Health Service (UK)
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- This will strengthen the muscles in your toes and the arch of your foot. It can also help to alleviate any tightness in the bottom of your foot.

13

See your doctor if the pain persists for 2 weeks.

Describe your symptoms and what you've done to treat your toe at home. Home treatments for a sore toe usually work within a couple of weeks. Even if your toe isn't 100% yet, you'll at least notice some improvement. If you don't (or if it gets worse), it's time to get your doctor involved.^{[24]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source} Before your appointment, write down the following information for your doctor:^{[25]
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Mayo Clinic
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- A list of symptoms and how long you've had them
- A brief explanation of how the injury occurred or when you first noticed the soreness
- A list of any other medical problems or conditions you have
- A list of any medications or nutritional supplements you take

Warnings

See a doctor immediately if you're in severe pain that makes you feel faint or dizzy, if you heard a snap or pop when you injured your toe, if your toe is pointing out at an odd angle, or if you can't walk or have a hard time moving your toes.^{[28]
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National Health Service (UK)
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