What To Do If Your Toes Hurt During A Plank?

Planks are great for strengthening your core and a good exercise if you’re trying to build resistance. However, there are some rules when it comes to doing proper planks. If you do a plank incorrectly, chances are you might end up injuring yourself.

So how exactly do you do a plank? 

If you often end up injuring yourself, how do you deal with the plank pain? 

Luckily all these questions have an answer!

In this article, we will discuss how to do planks properly to avoid injuring yourself and dealing with pain after exercise.

How to Avoid Injuring Yourself While Doing Planks

Woman doing a form of plank exercise.

Performing exercises incorrectly can lead to injuries and stretched muscles, which can be painful and hard to deal with. By taking these extra precautions, you can save yourself from any awkward trips to the ER.

Wear Comfortable Exercise Shoes

If your toes hurt while you’re doing planks, chances are you might be putting too much pressure on them. Curling your toes too much during a plank can make them ache and might even injure them if you hold the position for too long. 

So, wearing a comfortable pair of shoes while exercising protects your toes by forming a barrier around them.

There are many shoes readily available in the market that are comfortable and flexible, allowing you to work out in peace while protecting your feet. 

Make Sure Your Form Is Correct

It is essential to use proper form while doing planks; failing to do so can cause pulled muscles and makes the exercise less effective. In addition, if your form is improper, you might put too much pressure on your toes, which can cause plank pain. You can also try doing knee planks to avoid hurting your toes.

The proper way to do a plank is by laying face down on your yoga mat. Then with your forearms placed flat towards the floor, line your shoulder with your elbows, propping yourself up using either your toes or your knees. 

Your spine and neck should be straight while performing a plank, making sure not to curve your spine inwards.

Also, make sure to tighten your core and glute muscles while you plank. Keep in mind that long planks aren’t necessarily good and might damage your muscles. Instead, try doing a few sets of 20-second planks.

Support Your Legs

If you find it hard to do planks, you can try using support under your shins to help you hold the position for longer. Workout props like foam rollers, exercise balls, and even a rolled-up yoga mat can provide extra support while you hold a plank.

You can even try putting either one of these props under your toes to help lessen the pressure. 

Consult Your Doctor

If your joints hurt while you perform exercises, it might be best to consult your doctor. Having joint issues such as arthritis can explain why your toes hurt while doing planks. You might wonder if you can still exercise if you have arthritis, and the answer is yes!

Research suggests that gentle exercises can be good for treating arthritis.

Use a Yoga Mat

If you perform planks on the floor, it might add too much stress to your elbows and toes. So, try using a yoga mat since it is soft and can make exercising easier. The soft material of the mat can help with the toe pain since you won’t be pressing your feet onto the bare floor.

It’s best to use a yoga mat when doing core exercises as well, as it can prevent any pulled back muscles.

How to Relieve Exercise Pain

Now that we have talked about making your body ache less while doing planks let’s move onto how you can deal with pain after exercising. Here are some tips for pain management that will put your body at ease.

Apply Heat to Sore Muscles

One of the easiest ways to relieve sore muscles is by applying heat to them. Of course, you should be careful while doing this to avoid burning yourself. Try using either a hot water bottle or a warm towel to your sore muscles.

A heat source can promote blood flow to tight muscles and can also help reduce inflammation. Another great way to relieve sore muscles is to take a warm bath. Adding essential oils like lavender or sage to your bath can help you relax.

Rest Your Body

It is essential to let your muscles rest after an intense workout session. If you don’t let your body rest in between workouts, you can injure yourself badly. So, it’s best to rest every three to four days and let your sore muscles heal.

Remember that overexerting yourself is never a good thing.

Do Low-Intensity Workouts

If you’ve done a high-intensity workout, try doing some light exercises the next day. You can protect yourself from pulling muscles and being in pain by changing how you exercise. Your body needs to recover from intense calorie-burning workout sessions.

Two women doing yoga.

You can try walking or yoga on days that you want your muscles to rest. If you’re worried about not burning enough calories, rest assured that light exercise may be low-intensity but can still help you shed pesky pounds. 

Stretching is another excellent tool for tight muscles, so make sure you do it before and after your workout.

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Massage Your Muscles

Massages are great for sore joints since they can increase your blood flow and help your muscles relax as well. If you feel sore, try getting a gentle oil massage with calming oils such as lavender. Make sure the massages for pain relief are gentle.

You can even try using tools such as a massage gun to help soothe your sore muscles. Getting a foot massage will help your toes relax if they hurt after doing planks.

Final Words

Planks are great for working on abs and for building a stronger core. But if you do them incorrectly, you’re putting yourself at risk of getting sore muscles. If your toes hurt while you do planks, try out these tips for pain management so that your workout session goes smoothly.

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