Turf-Toe... A few days ago while in a martial arts class I blocked a kick with my foot and it bent back my left "big-toe". Ever since, it's been very sore to walk on. I can move it, bend it, and touch it. No swelling to note, but it's very difficult to practice. How can I resolve this... Will I need to implement the RICE technique or is there something else I should do? - Thanks in advance!

OK, don't let this get out of hand as the end result is bad news. I'd get it checked out to be sure you didn't do some other kind of damage. Outside of that, I would pull the toe straight out and then move up and down. Also, try doing that in the bath or soaking your foot in as hot water as you can stand and then pulling and moving it. For athletes and PT, they put them in the whirlpool and then strap this gismo on the toe that pulls it amd moves it around. If oyu don't get that spacing back in the joint, you'll end up with an arthritic condition known first as hallux limitus (limited movement( and then hallux rigidus (little or no movement). Surgery is called for at that point. I've had it done to my left foot...am waiting on right one to get bad enough before I do it. Good luck!