As an underpronator or supinator, does your big toe pull its weight?
When standing barefoot, do you notice your big toe floating above the other toes? Maybe in the air? Does your big toe poke through soft top shoes…like the mesh of a running shoe?
Your big toe can be an issue for underpronators (also known as supinators) as the outward roll of your feet when you walk or run distributes your weight to the outer edges of your feet. This outward rolling motion may prevent your big toe from making adequate contact with the ground.
Why engaging the big toe is important for an underpronator or supinator
Your big toe plays a crucial role in maintaining a balanced stride. It’s responsible for giving stability, balance, and push-off power during walking or running. So when your big toe doesn’t engage properly with the ground, it can lead to:
• Reduced Stability: The big toe helps stabilize your foot as it pushes off the ground. Without proper contact, your foot can become less stable, leading to imbalances.
• Inefficient Push-Off: The big toe contributes significantly to the power of your push-off. It propels you forward. If it’s not engaging properly, your stride may be less efficient.
• Increased Risk of Injury: Over time, the altered mechanics can contribute to other issues like ankle instability, knee pain, or plantar fasciitis.
Tips: Engaging your big toe
For underpronators or supinators it can take a bit of work to get your big toe touching the ground and actively contributing to your stride in a healthy way. Here are some strategies:
1. Build awareness
When standing: Observe and feel if your big toes are touching the ground. Are they carrying any weight? Or are one or both ‘floating off’ the ground?
When walking: Observe and feel how your big toes contribute to your stride. For example, do they make contact with the ground? Do they work to help you push off into the next stride?
2. Exercises
Here are 3 exercises to strengthen the muscles of your toes.
Big toe strengthening: While barefoot, practice pushing your big toe on and off the floor to increase awareness, strength and engagement.
Toe towel scrunches: Place a towel on the floor and use your toes to scrunch it up toward you.
Toe yoga: Lift and lower each toe independently to improve control and strength.
3. Shoes
Learn from shoes with a forward rocker motion: Shoes with a forward ‘rocker’ motion, such as the ASICS Nimbus 26 range, encourage your foot to roll onto all your toes for an effective push-off. Even if you can’t wear this type of shoe all the time, this rocker motion helps to build your awareness of your toes pushing off into a stride.
Apply the forward rocker motion when you are in other shoes: If you have flexible shoes (that bend easily as you step from heal to toe) you can re-create this rocker motion for yourself. You can consciously roll through to your toes, including your big toe, and use them to push off into your next step.
4. Professional Guidance
Consult a Specialist: You may need to seek professional support. For example to see a podiatrist or physical therapist for a professional evaluation and personalized recommendations. They can provide insights into your foot mechanics. They may also suggest custom orthotics if needed.
Helpful resources - explore more
RunRepeat - read this for information about the ‘rocker’ motion.
Final thoughts and summary - key takeaways
Getting your big toe to engage with the ground during a stride can improve your stride efficiency, balance, and overall foot health. By becoming more aware of your toe, incorporating targeted exercises, and choosing the right footwear, you can enhance your walking and running experience.
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Disclaimer - a note of caution
This blog provides general information for educational purposes only. It is not a substitute for professional advice. Always consult with a qualified professional regarding your specific situation.