Our feet take a lot of abuse throughout the day, especially if you’re active with exercise and even more so if you’re also very active at work & at home. But, let’s get right to it: feet can be weird. Feet can be gross. Some people hate feet. Some people love feet (sometimes also to a weird and gross degree). So, just how important are our feet, and in particular, our big toe?
A word? Integral. Our big toe, sometimes called the “great” toe in old textbooks & scientific research, absorbs twice the load as the other four toes combined. The movement of the big toe into extension (off the ground) starts a chain of events known as the “windlass mechanism”. This phenomenon increases the arch height of the foot, stores energy in the Achilles tendon, and when released, results in simultaneous extension at the ankle, knee, and hip (AKA “triple extension”) propelling the leg forward when walking, running, jumping, or even performing other activities like Olympic weightlifting.
Poor extension of the big toe can lead to a lot of issues. Often, individuals will roll to the outside of their foot in an attempt to create the extension that their big toe cannot perform, resulting in walking or running on the outside of the foot. Not only is this a less efficient way to walk, run, and jump, but it can also lead to calluses on the bottom or side of the foot. It may even be possible for a bunionette (pinky toe bunion or “Tailor’s bunion”) to form over time. Individuals may also experience symptoms of “shin splints” when running, as the natural mechanism of the foot creating & absorbing force is altered due to a lack of great toe extension.
At the end of the day, cosmetics aside, lacking this strength & motion can cause unnecessary symptoms while also robbing you of performance. What can you do to fix your big toe extension? Healthcare providers may recommend orthotics, and of course, there is always a shoe company that wants you to believe it’s the shoes you’re wearing and nothing else. Our answer may or may not surprise you if you’ve been following us for a while: restoring the range of motion and strengthening the motion seems to be the best way to restore the windless mechanism, reduce symptoms, and improve performance.
Enter toe yoga. Just a few simple exercises performed consistently can restore big toe range of motion and strengthen the small muscles of the foot:
For many, isolating big toe extension from the other 4 toes can be difficult. You can lift your big toe with your hands, and then fight to control the lowering back to the ground. Over time, you’ll gain better control over your big toe and be able to raise your toes individually from each other. Consistency is key! Prepare yourself for some foot cramps early on as you begin to work the small muscles of the foot in a way they are not used to. Embrace the burn!
If you’re looking for help with pain with running or walking, pain with jumping, or just looking to improve your performance, give us a call or text at 810-354-5380