Healthy Feet 3.0

So you’ve read our previous blogs about keeping your feet healthy with your walking and running program. You’ve taken the first step with confidence (here) and your second step as well (here).

However there is one critical part of our feet we always forget about – our big toe!

Our big toe is essential in our last phase of walking or running, just as we are about to take flight or take our next forward step. If our big toe mobility is lacking, we will have an inability to get that last bit of ‘oomph’ in our stride.

What is the normal range of motion?

Most resources will quote between 45 degrees to 70 degrees of non-weight bearing big toe motion, with 70 to 90 degrees of motion on weight bearing. We would go further in saying that we should be able to actively contract, or create tension within this available range of motion both non-weight bearing and in weight bearing.

How can this be done?

Below are three exercises targeting active non-weight bearing big toe motion, as well as active weight bearing big toe motion.

 
1. Alternating toe raises.

2. Back leg midfoot stretch.

3. Back leg midfoot stretch. Towel under big toe.

If you’re in need of more spring in your step, give these a go!

If you are suffering from significant Hallux Rigidus, Hallux Valgus, or are currently undergoing management for big toe pain or restriction, please feel free to contact us at the clinic at (03) 5244 0063 and organise a personalised consultation.

The team at Be Well Health Group

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