Why the big toe is a game-changer for underpronators and overpronators
Your big toe plays a bigger role in walking and running than you might think. It helps you push off, stay balanced, and align your stride.
Why it matters in pronation
But if your big toe isn’t doing its job—especially if you underpronate or overpronate—it can quietly affect your entire gait, posture, and even cause discomfort further up the chain.
So giving your big toe some attention could change everything.
Video: Walking and Pronation by OrthoInfo (American Academy of Orthopaedic Surgeons)
Watch ‘Walking and Pronation’ (OrthoInfo - from the American Academy of Orthopaedic Surgeons) to see how the big toe provides that important final push during the toe-off phase of a stride!
How the big toe challenges underpronators and overpronators - and ideas to fix it
For underpronators (supinators), the foot tends to roll outward too much reducing the pressure through the big toe.
Result: Having less engagement of the big toe leads to more strain on your smaller toes and outer foot and reduced power and higher injury risk (like ankle sprains or stress fractures).
Big Toe Focus: By encouraging better foot alignment and active big toe push-off you can build a more stable, powerful stride.
For overpronators, the foot rolls inward excessively, overloading the big toe area and inner foot.
Result: Too much pressure on the big toe and lead to risk of bunions, plantar fasciitis, and collapsing arches.
Big Toe Focus: By strengthening the big toe at the same time as managing inward roll (with supportive footwear or exercises) you can improve balance.
For both underpronators and overpronators, if the big toe doesn't engage properly:
You lose forward momentum.
Other parts of the foot, ankle, knee, and even hip have to compensate.
Long-term, inefficient movement patterns can lead to chronic pain and injury.
If it’s not working efficiently, the rest of your body — from ankles to hips — picks up the slack, often leading to fatigue, poor alignment, and injury over time.
That’s why whether you roll outward (underpronate) or inward (overpronate), giving your big toe the attention it deserves can transform your stride from the ground up.
Source: Journal of the American Academy of Orthopaedic Surgeons
Getting your big toe to better support your stride
The big toe helps maintain balance, distributes force evenly, and keeps your stride efficient. So when the big toe works well:
You get a smoother, stronger push-off.
Your stride becomes more efficient, balanced, and protective against injury.
Tips for improving big toe engagement
Tip 1: For underpronators, focus on consciously driving through the big toe when walking or running.
Exercise idea: Try "toe yoga" – lifting and pressing your big toe independently to build strength and control.
Tip 2: For overpronators, strengthen foot muscles and support the arch to avoid excess pressure directly under the big toe.
Exercise idea: Practice balance exercises barefoot on one foot to encourage even weight distribution across the whole forefoot.
Tip 3: Choose footwear that supports natural toe movement
Check that the features of your shoes include:
flexible soles that move with your stride
a roomy toe box that allows your toes — especially the big toe — to splay naturally.
Tip 4: Footwear toe test
When wearing shoes appropriate for your pronation type, do your feel the shoe is helping your big toe in its final “push off” in your stride?
Helpful resources
Want to explore how your gait and foot structure affect movement? These resources expand on pronation, foot alignment, and shoe choices for underpronators and overpronators.
Some OutwardStride resources to explore further include:
Diagnosis section, to explore your pronation type - a step to finding the best shoes for you.
Lifestyle section - to review activities and lifestyle factors which influence your choice of shoes.
Footwear section - to identify the features of shoes, based on your pronation type.
Related OutwardStride blog posts include:
Where to start? Finding casual shoes suitable for underpronators or supinators
As an underpronator or supinator, does your big toe pull its weight?
What underpronators and supinators can learn from ‘neutral’ running shoes
Final thoughts and summary
The big toe might seem small, but its role is mighty. Whether you're an underpronator or an overpronator, making sure your big toe is strong, engaged, and supported can transform your stride efficiency, boost your stability, and protect against long-term injuries.
So prioritize your big toe. Strengthen it, align it, and choose footwear that gives it room to move. Your feet — and your whole body — will thank you.
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Disclaimer
This blog provides general information for educational purposes only. It is not a substitute for professional advice. Always consult with a qualified healthcare provider, podiatrist, or physiotherapist regarding your specific needs or injuries.