Plantar Plate Injuries
What Is the Plantar Plate?
The plantar plate is a small but important ligament that connects the base of the toe to the rest of our foot! It’s composition is similar to the meniscus in the knee (although a lot smaller) and plays a key role in stabilising the toe, preventing it from bending too far upwards during walking or running.
How Can You Injure the Plantar Plate?
Plantar plate injuries are most commonly seen in the second toe, as it’s often the longest. These injuries are typically classified as either chronic or acute, depending on how they develop.
Chronic Injuries
Chronic plantar plate injuries develop gradually over time due to repetitive compression or tensile forces. Most commonly, the longer second toe is squeezed into shoes that are too short. This forces the toe into a “clawing” position, which pushes the metatarsal head into the ground and places strain on the plantar plate—eventually wearing it down.
Acute Injuries
Less common than chronic cases, acute injuries usually happen suddenly during high-speed or high-impact movements, like sprinting, jumping, or quick direction changes. These injuries occur when the toe is forced into excessive extension, leading to a partial tear or full rupture of the ligament.
How to Tell If You Have a Plantar Plate Injury
Plantar plate injuries usually present as pain in the ball of the foot, particularly where the toes meet the foot. Common signs to look out for include:
"Vulcan Sign" (Image 1) – The affected toe begins to spread apart from its neighbour (often the second toe drifting toward the big toe).
Pain when bending the toe (Image 2) – Pulling the toe upwards often causes discomfort or pain.
Swelling (Image 3) – Especially on the sole of the foot.
What You Can Do
1. Taping
Using a simple taping technique can help prevent the toe from extending too far, easing stress on the plantar plate. Below are the 3 steps of taping.
Step 1: Cut a 12 cm x 1cm piece of tape and lay the middle of that tape along the base of the digit. (it can be a good idea to do repeat this step)
Step 2: Pull the digit downwards until inline with adjacent digits and secure in a cross fashion.
Step 3: Secure with an extra peice of tape across the ends of the cross.
Tip: A flexible or stretchy tape tends to be more comfortable for this purpose.
2. Check Your Footwear
Wearing shoes that are too short is one of the biggest contributors to chronic plantar plate issues.
Make sure there's at least a full thumb’s width between your longest toe and the end of the shoe.
When to See a Podiatrist
If there’s noticeable swelling/bruising, or if symptoms aren’t improving despite good footwear and taping, it’s best to see a podiatrist. Early intervention can help prevent further damage and ensure a faster recovery.
