Importance of Big Toe Mobility in Runners

Importance of Big Toe Mobility in Runners

Fit For Life Physical Therapy

Chelsea Hall, PT

How often have you thought about your big toe while walking or running?  Probably never.  However, something that seems so small is actually very important for your running mechanics.  The big toe sets up the rest of the foot’s motion so that the calves can work as the “powerhouse” to propel you forward when you run.  Calf strength exercises are very important in your strengthening program but so too is a mobility program for your big toe.

The big toe has two movements: extension and flexion or moving the toe up and down.  When we run, our big toe must extend upwards 50-70 degrees.  This upward motion puts tension in our plantar fascia which in turn stabilizes our foot, allowing us to push off when we run.  Lack of extension in our big toe can put stress on other areas, leading to breakdown, and can cause injuries in the plantar fascia and up the kinetic chain into the calves, knees, hip, and back. 

If the big toe lacks mobility, something up the kinetic chain in your leg will compensate.  When unable to push off your big toe, your body will compensate by rolling to the outer part of your foot and pushing off your outer toes which aren’t meant for stability.  This can lead to injuries, such as stress fractures in your metatarsals and Morton’s neuroma.  Your knee will also compensate by bending earlier than it should which over time can put extra load on your knee…another potential source of pain.

Additionally, without full extension in the big toe, you will not be able to extend through way up in your hip… which will not allow you to engage your glutes and… cause your hip flexors to work harder than they should.  It is a ripple effect as lack of mobility in your great toe can cause issues elsewhere.

Wondering if you have any big toe restrictions?  The best way is to be fully assessed by a Fit For Life Physical Therapist.  However, a simple home test is to pull up on your big toe with your foot on the ground.  Look for symmetry side-to-side and look for an angle of 60 to 70 degrees.  Note where you feel tightness.  If the tightness is more in your plantar fascia on the bottom of your foot, go ahead and stretch it.  If you note the tightness more in the big toe joint, you may benefit from joint mobilizations performed by a P.T., along with other mobility exercises.

If you have had a chronic injury that hasn’t seemed to improve, it may be beneficial to be evaluated to see if there are any restrictions in joints like your big toe that are leading to compensatory patterns. 

We hope this article creates awareness to lead you to injury free running.  If you are dealing with aches or pains with running or walking, feel free to contact Fit for Life Physical Therapy for a free 10-minute injury screen or to set up a full evaluation.

Fit For Life Physical Therapy cares for people of all activity levels - to help prevent, recover from, or rehabilitate sports & orthopedic injuries.  We are proud to move people every day.

Please visit our website https://www.fitforlifephysicaltherapy.com/, email us at info@fitforlifephysicaltherapy.com, or call or text us at any of the phone numbers for our three convenient locations inside Fleet Feet/FrontRunner stores:

Polaris:  1270 East Powell Road Lewis Center, Ohio 43035 ~ 614-981-2065

Upper Arlington:  1344 West Lane Avenue, Columbus, Ohio 43221 ~ 614-981-1979

New Albany:  5792 North Hamilton Road, Columbus, Ohio 43230 ~ 614-581-7441