Planks Hurt Your Toes? 4 Ways to Ease the Ache

Planks are an easy way to develop core strength, according to the American Council on Exercise. But for some people, they're too taxing on the toes. That can happen when your joints aren’t mobile enough or when you’re dealing with improper form or a pre-existing injury, says Florida-based Pilates instructor Grace Albin.

If you’ve been experiencing toe pain, try these four tips to keep your feet pain-free.

1. Check Your Form

First things first: Make sure you're not hyperextending your toes. “They should not be overly bent, curled, or arched during your plank,” says Albin.

The fitness expert recommends doing the following when you exercise: “From a plank position, consciously think about your feet and shift your ankles and body weight forward and backward. Go very slowly while the toes move from a more flexed position to a less flexed position. Somewhere in between should be the best place for your shape and your flexibility.”

If that doesn't work, alternate between planking on your knees and planking on your toes until your toes get stronger.

2. Wear Comfortable Shoes

If you aren't doing so already, make sure to wear cushioned athletic shoes with thicker socks when you plank, according to the Ohio State Wexner Medical Center. This can add a buffer between your toes and the floor, says Albin.

“Wearing sneakers might protect your toes, and it does not reduce any of the core-strengthening and shoulder-strengthening benefits for your body,” she says.

3. Add Some Support

The next time you plank, try using a prop to relieve the pressure on your toes. You could put a couch cushion, suggests Thrive Physical Therapy in Boise, Idaho, or a box with a folded towel under your shins to provide cushioning. You can also slip your shins into the loops of a suspension trainer to take the weight off your toes completely.

You might even slide an exercise ball under your shins, which works much better than, say, a foam roller. “The ball is much softer and will require the person to use more core activation to do the plank correctly,” says personal trainer Ignis Labuschagne, owner of Bodytec fitness studio in Pretoria, South Africa. Rest the tops of your feet against the ball, not your toes.

Placing your feet up against a wall while you do a plank further lessens the pressure on your digits (just wear sneakers to keep from slipping; see above).

Whatever you choose, make sure you can keep your entire body straight while planking.

4. Consider Medical Issues

If nothing you do seems to alleviate your toe pain — or the ache continues after your workout is over — speak to your physician or physical therapist, says Albin. You'll want to rule out deeper problems such as arthritis or a toe injury, which could be driving the pain.