The Big Toe
Importance of the Big Toe
The big toe is often an under-appreciated part of the body. Did you know that the anatomy of our fingers and toes are actually pretty similar? We use our hands every day for activities that require increased dexterity such as texting, typing, and writing. Meanwhile, our feet are stuffed in shoes and forgotten about. Most people don’t realize the importance of incorporating big toe mobility and strength into our daily lives. Our feet are critical to walking, running, balance, and other functional activities!
The Big Toe in Walking
The big toe plays a crucial role in our foot/ankle stability while running and walking. As we roll forward onto our big toe during gait (mid-stance phase), our big toe presses into the ground, which activates our arch to keep our foot rigid. When we push off our big toe during the gait cycle (take-off phase), it gives us the spring to propel ourselves forward. If we don’t have enough big toe mobility, it will affect our foot’s ability to absorb shock and propel us forward when walking and running. This can cause compensations and adaptations at our ankles, knees, hips, and even lower back!
Yes, I did say that problems with our big toe can affect our hips and low back, but how? Our body takes the path of least resistance when we move. In other words, when we don’t have mobility somewhere, our body does an excellent job at compensating and finding a way to still perform the movement. For example, if an individual has a stiff big toe, their gait mechanics will be likely be affected. If they are unable to push off a rigid foot, their foot will fall inward (pronate) during the take-off phase of gait as there is less resistance with this movement. Since their foot no longer functions as a rigid lever, their hip will have to do more work to pick up the slack and propel them forward. If they continue to walk or run this way step after step, it is likely that they will develop some sort of foot, knee, or hip pain based upon my compensatory patterns.
To all of my CrossFitters and Olympic Lifters out there, believe it or not, big toe flexibility is very important during your split jerk as well! If you don’t have enough motion of your great toe, it will lead to a very unstable back foot. This instability may lead to too much weight on your front leg, or it may even cause unnatural rotation of your trunk and shoulders. So if you are someone who is having difficulty with your split jerk, don’t forget to look at your big toe!
How Much Big Toe Extension Do We Need?
During gait, we are required to have a minimum of 55 to 60 degrees of first toe extension. Runners need closer to 70 degrees of first toe extension for appropriate push-off when propelling forward. Most people might not know how much great toe extension they do have, so check out this quick self-assessment to see how your mobility is. Although you are not using a goniometer (measuring device) to see how much range of motion you have, it will give you an idea if there is some stiffness present.
With this self assessment, you are going to come down to the floor. Keep your knees and the bottom of your toes on the ground as you sit back onto your heels. Depending on how tight your big toes are this might be challenging to sit all the way back. Pay attention if one side is tighter or more painful than the other. If you notice some stiffness or a difference side to side, check out the exercises below! Even if you don’t feel like your big toe is particularly stiff, these exercises are great for overall foot health.
Big Toe Exercises
There are many exercises that work to enhance big toe strength and mobility. These range from static stretches to movement/activation drills for your toes. The exercises below take a functional approach to first toe mobility. Make sure to do them with your shoes and socks off!
Reverse Lunge with First Toe Stretch - perform 3 sets x 10-12 reps each side.
Calf + First Toe Stretch - hold for 10 seconds, then repeat 10-15 times each side
First Toe Stretch to Squat - perform 2 sets x 8-10 repetitions
In conclusion, the big toe play a very significant role during many of our daily functional activities. It is important that we do not forget to strengthen and mobilize this area frequently. Also, spend more time barefoot and let your feet breathe!
As always, if you have any specific questions or concerns about this article, please feel free to reach out. If you are concerned regarding any current aches, pains, etc., you can schedule an appointment with us here!
