If you’ve been diagnosed with Hallux Rigidus (big toe arthritis), you’ll know how limiting it can be. I was diagnosed in 2021, and over the years the pain in my toe became unbearable — especially during running, cycling, sailing, and windsurfing. By the time I was 53, even daily activity was affected. Steroid injections (cortisone) gave temporary relief, but the joint was too narrow for the treatment to be sustainable. This is my journey from Hallux Rigidus diagnosis, to Arthrodesis (big toe fusion surgery) and through to a full recovery. On the way we look at the tools I used to maintain leg strength and muscle mass and the best running shoes for fellow sufferers of Hallux Rigidus (pre and post surgery)
How COMPEX EMS and Carbon-Plated Running Shoes Transformed My Big Toe Fusion Recovery
The only real option left was big toe fusion surgery (arthrodesis). I had the operation in May 2025 and set myself a benchmark: run a 5K Park Run before surgery so I’d have a clear goal to measure against.
Pre and Post Operation Benchmark Runs
My benchmark run – a few days before the operation was a painful but solid sub 25 minute 5K – 24:50 to be precise. Just 3.5 months later, I ran the same Park Run again — only a couple of seconds slower – 24:52. Since then, I’ve set multiple Strava PRs and even claimed a KOM on a hill climb I’ve been riding for over 12 years. Incredibly, I’m now surpassing performances I set as a 49 years old – picking up a 24:15 5K time (best for 7 years). Click the STRAVA images below if you want to view the actual run data on Strava
So how did I recover so quickly? The answer lies in a combination of structured rehab, smart technology, the right footwear, and targeted supplementation.
COMPEX EMS: My Secret Weapon for Post-Surgery Recovery
The single most important tool in my recovery has been the COMPEX Sport 2 EMS device. This is not a gimmick — it’s an advanced form of electrical muscle stimulation (EMS) designed to build strength, endurance, and recovery in athletes.
I never used COMPEX on my foot itself. Instead, I targeted the quads, hamstrings, calves, and shins — the key muscle groups that support running and cycling. Using the Resistance program three times a week (20 minutes per session), I was able to maintain — and even improve — muscle strength and endurance during a period when my training volume was otherwise reduced.
This proved invaluable for efforts lasting 2–5 minutes, like steep climbs or hard intervals. COMPEX EMS kept my muscles firing, prevented deconditioning, and gave me a genuine performance boost post-surgery.
If you’re looking for ways to stay strong during big toe fusion rehab – or even if you’re an athlete simply wanting a competitive edge – I cannot recommend COMPEX highly enough. It’s a game changer.
Best Running Shoes for Hallux Rigidus and Big Toe Arthritis
Recovery from Hallux Rigidus surgery isn’t just about rehabilitation exercises — choosing the right running shoes is just as important. If you suffer from big toe arthritis, a fused big toe, or severely restricted toe movement, traditional flexible trainers can place repeated stress on the joint and quickly lead to pain.
For runners with hallux rigidus (pre- or post-surgery), the latest generation of carbon-plated running shoes can be genuinely life-changing. In my experience, this style of rigid running shoe is one of the best options for hallux rigidus, whether you are managing arthritis conservatively or returning to running after a big toe fusion.
Looking back, I strongly believe that if I had started running earlier in this type of stiff, rocker-based shoe, I could have delayed the need for surgery for many years.
To put the problem into perspective: One marathon equals roughly 40,000 steps — that’s around 20,000 big toe bends per foot. For anyone with big toe arthritis, that repeated motion can be extremely damaging.
Why Carbon-Plated Running Shoes Work for Hallux Rigidus
Carbon-plated running shoes combine a rigid carbon fibre plate with an aggressive rocker sole. Together, these features allow your foot to roll smoothly from heel to toe without forcing the big toe to bend.
For runners with hallux rigidus or a fused big toe, this is critical. Instead of your toe joint absorbing thousands of painful flexion cycles, the shoe does the work for you, dramatically reducing joint stress.
Over long distances — where toe movement would normally occur tens of thousands of times — this design can be the difference between pain and performance, and between continuing to run or having to stop altogether.
Are Carbon-Plated Shoes the Best Trainers for Hallux Rigidus?
For many runners, yes. While they aren’t the right solution for every condition, carbon-plated, rocker-soled running shoes are among the best trainers for hallux rigidus and big toe arthritis, particularly if you:
- Have limited or zero big toe mobility
- Are returning to running after big toe fusion surgery
- Experience pain during toe-off in conventional running shoes
- Need a shoe that reduces forefoot flexion
When chosen correctly, this type of shoe can make running not just possible again — but enjoyable.
For me, the Nike Zoom Fly 6 has been outstanding. It feels fast, smooth, and forgiving — even with a fused big toe. I’ve also had great results with the Saucony Endorphin range, which share a similar rocker and plate design.
If you’re dealing with Hallux Rigidus or recovering from toe fusion surgery, these shoes are not just a luxury — they’re essential for staying active and running comfortably.
Holistic Recovery: Nutrition and Supplementation
Alongside EMS training and supportive footwear, I paid close attention to nutrition. During recovery, I added extra-strong calcium tablets, plus glucosamine and chondroitin, alongside my regular supplements.
- Calcium supports bone repair and healing after surgery.
- Glucosamine and chondroitin are widely used to aid joint health and protect cartilage.
This nutritional support gave my body the internal resources it needed to rebuild while EMS and footwear provided the external support. For anyone facing foot surgery recovery, I’d recommend speaking with your healthcare professional about supplementation to help accelerate healing.
Final Thoughts
Four months after big toe fusion surgery, I’m not only back to running and cycling — I’m setting PRs and climbing faster than I did nearly a decade ago.
My recovery has been built on four key pillars:
- COMPEX EMS training – keeping muscles strong and responsive.
- Carbon-plated running shoes – reducing stress on the toes and maximising performance.
- Supplementation – giving my body the building blocks to heal.
- Consistency and mindset – trusting the process and setting achievable goals.
If you’re facing Hallux Rigidus surgery, don’t fear inactivity. With the right tools and approach, it’s possible not only to recover — but to come back stronger.