How Are Your Toes?

We talk a lot of hip mobility and shoulder mobility, but there are other parts of the body that impact how much range of motion we can get in those spots while being active. Your big toe is one of them. Big toe dorsiflexion (lifting it up) is an important motion for walking, running and lunging. Without the proper range from our toes, we can place additional stress on shins, knees, hips or even lower back. 

In my experience, people who neglect ever loading the toes can develop stiffness. Typically, adding in sound functional movements will help alleviate this stiffness. That’s right, I’m talking about lunges again. Lunges, and movements like it, require those toes to stretch and load. It should become more comfortable over time.

 Besides training, there are other ways to add some mobility back to your big toe. Wearing less restricted shoes, or spending time barefoot can have a big impact. That, along with some daily stretching will make a big difference. Just bending your toes around with your hands can work, or if you want to take it to the next level, you can stretch the toes and bottoms of your feet by sitting on them. Starting in an all fours position, keep your toes hooked on the floor. Sink all your weight back till you’re sitting on your feet.

This is a major stretch for many people. After spending a minute or so down there, I’d be willing to bet your feet feel a little better while walking around. Give it a shot! 

Justin MIner

@justinminergain