Toe/Foot Mobility
Alright we are starting a mobility series :) My plan was to do one post on the foot and ankle, and then through my nerding out I wrote 5 pages and realized this was easily going to be like a 4-part series. So today it’s all about the TOES!!
It’s good timing, because it’s also that magical time of year where we just spent a bunch of time in snow boots and/or maybe heels. Heels keep you in a plantar flexed position (pointed toe) and snow boots are so bulky and stiff they reduce your overall ankle range. I like to check in with my foot mobility repeatedly, because I always tend to feel an immediate difference in my knee and hip movement and control if my foot stiffens up. As much as I would love to enjoy my Blundstones, I actually despise the foot prisons (they are for sale if anyone wants them haha). Anything that stiffens up my natural foot or ankle motion seems to mess me up, probably because I’m so used to being bare foot and strength training in minimal footwear. I ran my half marathon in Nike Frees, and if I didn’t care about patient comfort level I promise you I would working barefoot 24/7.
I pick things up off the floor with my feet, open cupboards, and I personally think these are goals to aspire to ;) even if you don’t convert to a total primate-level foot ninja, there are still major benefits in getting those toes moving. For anyone who has plantar fasciitis, stiff feet, sore feet, Achilles tendinopathy, knee pain, bunions… this will especially help you. Anyone who comes into my clinic, their feet get checked. Case and point, someone came in last week with hip/groin pain that seemingly came out of nowhere 2 months ago. Through some detective work, I found out there was a history of toe pain that isn’t too bothersome for them now so they didn’t think to mention it. That big toe on the hip side would not move, and therefore was no longer a push off point for this person when they were walking or running. As soon as they lost that leverage, the body compensated by rotating the hip out to avoid the toe, lost some range of hip extension, adductors took over, and then we had our hip pain. Exercise and cueing is important here- if symptom relief didn’t come with adjusting/cueing pushing off through toes, then it might be they have always been that way. I try not to pick apart someone’s movement too much, but it helps to give a comprehensive list of exercises to address these joint limitations and not just what they came in with.
The big toe in particular is crucial. 7 major muscles insert into that little guy. It is our last push off point and propels us forward. Tight, achy feet usually have a deficit in this joint. I posted a mobility check video on Instagram, for you to do a quick screen. Actively, you should be able to raise your toe up around 60-65 degrees independently of your other toes, and with NO ankle movement. Passively (meaning you lift your toe yourself), it should be able to get to 90 no problem. For my OLY and Crossfitters, your big toe is meant to be one part of a tripod of balance. Some of you grip like crazy with the big toe when you squat, some of you have it almost lifted off. There is a good chance this can affect your overall ankle mobility, so it’s important to check.
If any of you are thinking of joining run club, check your feet. I’ve posted on instagram a mobility check, stretching, and strength training for your enjoyment :)