Why the Big Toe is Important in Running
A run shoe with a keel-like shape at the tip can minimize the load on a stiff big toe!
What is this episode about?
Why the Big Toe is Important in Running
The mobility and strength of our big toe plays an important role in our running gait and impacts the other joints in our body from the ankles clear up to our shoulders!
The mobility of our big toe must allow us to roll through our gait when we walk and run. If we are unable to do this, we compensate by altering our gait. For example, we may roll to the outside of our foot which can cause stress fractures on the outside of the foot and/or ankle problems as a result.
In addition to proper mobility through the big toe, we also need to be able to engage the flexor hallucis longus (FHL). The FHL is an important muscle for the big toe that is deep in the calf and runs down the lower leg and under the foot and connects to the bottom of the big toe. It provides stability for the whole foot which in turn creates the stability our glutes need to power us forward. The big toe is a big deal!!
The FHL muscle must be activated during the mid-stance through the push off phase of our gait. The Mid-stance phase is when the hips are over the top of the foot. (NOTE: this is regardless of whether you are a midfoot, forefoot, or heel striker). The FHL controls pronation and also works with the plantar fascia* to maintain the arch of our foot.
Why might our big toe be stiff? Conditions such as gout, arthritis, sesamoiditis, sciatica, or hallux rigidus.
What issues can arise from issues with the big toe? Plantar fasciitis, shin splints, knee and hip pain.
How can we address issues with our big toe? Most importantly, get an evaluation from a good physical therapist. There are strength and mobility exercises which can improve issues with our big toes - you just have to actually do the exercises your PT recommends!
*correction at time: 14:16 Amy says the plantar fasciitis is providing support but she means plantar fascia.