Big Toe extension is the movement where the base of the big toe bends backwards.

This blog post contains exercises and stretches to increase the amount of big toe extension.

In This Blog Post:

• Why Is This Movement Important?
• Ideal Amount
• Causes Of Limitation
• Exercises To Increase Big Toe Extension

Why Is It Important?

The body requires an adequate amount of extension in the big toe to allow for optimal movement during walking.

As part of a normal walking pattern – the big toe of the trailing leg should adopt an extended position before pushing off to take the next step.

If there is a lack of mobility with big toe extension during walking, this may result in potentially problematic issues such as:

• Big Toe Bunion
• Altered walking pattern
• Duck Feet Posture
• Lack of Hip Extension

Ideal Amount

The ideal amount of extension in the big toe is 60-70 degrees.

(This movement occurs in the 1st Metatarsophalangeal joint.)

Causes Of Limitation

The main causes of limited big toe extension are:

• Arthritic changes in the joint
• Hallux Rigiditus
• Tight big toe Flexors
• Weak big toe Extensors

These factors can influence (and/or be influenced by) the particular pattern of how someone walks.

(Note: If the big toe extension is limited by Genetic and/or Structural factors, then there may be a limit as to how much movement you will be able to reclaim.)

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Exercises To Increase Big Toe Extension

STEP 1: Releases
STEP 2: Joint Mobilization
STEP 3: Stretches
STEP 4: Strengthening Exercises
STEP 5: Walking Pattern
STEP 6: Duck Feet Posture
STEP 7: Toe Gripping

1. Releases

This exercise will help relax the tight muscles that may be limiting the movement in the big toe.

Ball Release

(Muscles targeted: Flexor Hallucis Longus/Brevis, Plantar Fascia)

(You will need a massage ball for this exercise.)

Instructions:

• Place your foot on top of a massage ball.
• Apply a firm amount of your body weight on top of the ball.
• Make sure to cover the general region underneath the base of the big toe.
• Continue for 30 seconds.

2. Joint Mobilization

Excess stiffness in the joint may limit the amount of movement in the big toe.

The following traction technique can help create more space between the bones of the big toe.

Traction Of Big Toe Joint

Instructions:

• Sit down on a chair.
• Place your ankle on top of the other knee.
• Hold onto the base of the big toe with one hand.
• Keep your foot completely relaxed.
• Use the other hand to pull the big toe away from the rest of the foot.
• Aim to feel a gentle pulling sensation in the base of the big toe.
• Hold for 10 seconds.
• Repeat 3-5 times.

(Note: Your big toe may get a big crack from performing this exercise. This is due to a release of pressure within the joint.)

3. Stretches

With the following stretches, make sure that you do not feel a pinching pain at the top of the big toe base.

(This suggests that you are over compressing the top part of the joint.)

Do not force this movement.

Big Toe Extension Stretch

(Muscles targeted: Flexor Hallucis Longus/Brevis)

Instructions:

• Sit down on a chair.
• Place your ankle on top of the other knee.
• Hold onto the heel and underneath the forefoot.
• Pull your foot backwards.
• Pull your big toe backwards.
• Aim to feel to stretch underneath the foot.
• Hold for 30 seconds.

Big Toe Extension (Against Wall)

Instructions:

• Place the undersurface of the big toe onto the corner of the wall.
• Aim to get the foot as close to the wall as possible.
• Lean your foot firmly into the wall.
• Aim to feel a stretch underneath the big toe.
• Hold for 30 seconds.

Lunges

(The foot at the back is the area being targeted.)

Instructions:

• Perform walking lunges.
• Aim to keep the big toe of the trailing leg pointing forwards throughout the exercise.
• Repeat 10 times

Big Toe Extension (Advanced Stretch)

Instructions:

• Kneel down on the floor.
• Make sure that the toes are completely bent backwards.
• Shift your body weight on top of your toes and forefoot.
• Aim to feel a stretch under the foot.
• Hold for 30 seconds.

(Note: You can place padding underneath your knees to make this position more comfortable.)

4. Strengthening Exercises

Once you have reclaimed more movement in the big toe, try this exercise to strengthen the muscles responsible for extending the big toe.

Big Toe Lift

Instructions:

• Keep your foot on the floor.
• Lift up your big toe as high as you can.
• Do not move the other toes as you do this.
• Aim to feel a contraction of the muscles at the top of your big toe.
• Hold for 5 seconds.
• Repeat 20 times.
• Progression:
  • Apply additional resistance with your finger in this end range position.

5. Walking Pattern

The ideal walking pattern involves the big toe of the trailing leg to assume an extended position before pushing off the ground.

This will result in more extension in the hip which encourages the trailing foot to push through an extended big toe.

Try this exercise to encourage this movement:

Push Off With Trailing Leg

Instructions:

• Have your feet in a staggered position.
  • (The foot at the back will be the side targeted.)
• Keep your feet and toes pointing straight throughout this exercise.
• Apply a downward pressure into the ground with your big toe.
• Raise the heel of your back leg as you shift the leading knee forwards.
• Make sure that your big toe of the back leg is extended back as far as possible.
• Repeat 20 times

6. Duck Feet Posture

Duck Feet Posture is where the feet point outwards during standing and/or walking.

Walking with the feet pointed outwards reduces the need for the big toe to be in an extended position.

Without repeated exposure of placing the big toe into extension over a prolonged amount of time, the big toe can eventually lose the ability to extend.

For a complete guide on how to address this issue:

See Post: Duck Feet Posture

7. Toe Gripping

Toe gripping refers to the action of flexing and curling your toes whilst walking.

Generally speaking – This occurs as an attempt to maintain stability when there is poor control of the foot.

The toe gripping strategy can eventually lead to significant tightness in the muscles underneath the foot which can limit the amount of extension in the big toe.

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Conclusion

Big Toe Extension is an essential movement of the foot during walking.

It allows for the optimal walking pattern.

Follow the recommendations made on this blog post to increase the amount of extension in the big toe.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.