Why Big Toe Mobility Matters
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- čas přidán 20. 05. 2020
- Don’t underestimate the power of the big toe! We won’t go as far to say the brute strength of your big toe matters, but the role it plays with balance and influencing movement up the chain is actually very powerful. Think about it, the big toe is one of the first things to touch the ground and move with any functional movement you do (yup I said the F word again).
On a serious note, your big toe AKA the 1st metatarsophalangeal joint and it’s ability to extend (point up) is really important for optimal movement❗️Did you know in an ideal world your big toe should extend at least 70 DEGREES, especially if you’re a runner?! That’s a lot of movement! How well your big toe moves is even more important when we are talking about lunges! In order to perform linear/straight forward-backward lunges you really want to make sure you have solid big toe extension mobility coupled with adequate ankle dorsiflexion mobility. If you don’t have these mobility prerequisites, you’re bound to compensate up the chain or create compensatory rotation force/stress at your ankle/foot/toes, which can aggravate your big toe and other structures in your ankle/foot!
For starters, do you even have control of your big toe? Can you lift your big toe up all the way without moving your other toes or your ankle, is it a struggle? You want to master this and own this position before LOADING your big toe into extension or else you may run into problems we mentioned earlier. From there, check out the other videos as these exercises/movements work on improving your big toe extension mobility. Want more help and guidance? Check out our Master The Lunge [P]Rehab Program that takes you through a step-by-step process to improve your big toe mobility! theprehabguys.com/program-mas...
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𝙏𝙝𝙚 𝙋𝙧𝙚𝙝𝙖𝙗 𝙂𝙪𝙮𝙨 𝙞𝙨 𝙖𝙣 𝙚𝙙𝙪𝙘𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙥𝙡𝙖𝙩𝙛𝙤𝙧𝙢 𝙩𝙝𝙖𝙩 𝙩𝙚𝙖𝙘𝙝𝙚𝙨 𝙥𝙚𝙤𝙥𝙡𝙚 𝙝𝙤𝙬 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙤𝙛 𝙩𝙝𝙚𝙞𝙧 𝙤𝙬𝙣 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙤𝙣𝙡𝙞𝙣𝙚 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙩𝙝𝙚𝙧𝙖𝙥𝙮.
Is there sound for this video?
Hi! Thanks for your precious informations! I have a stiff big toe on my left foot and a perfect range big toe on the right one. I discovered this problem while training lunge 20 years ago and now the situation is the same. Probably a posture problem... The consequence is that I have a fantastic right ankle dorsiflexion and a very limited one in my left foot. Do you recommend to do these exercises every day? How many set? Thank you!! This problem is affecting my squat for years!
Mobility gets better with consistency so yes if you can do them everyday that is key! Also, highly recommend checking out our ankle dorsiflexion mobility program through the app - it would be PERFECT for you! bit.ly/tryprehabYT
For the first exercise what can you do if you can't raise the big toe on its own?
It takes a bit to accomplish, keep working at it! If extreme level of difficulty you can give it a little bit of assistance.
I can barely isolate big toe
It is quite challenging, but stick with it, consistency is key!!!
Same. But only on my left foot
Any tests you use to specifically assess big toe mobility?
more so passive and active ROM
Can't move my big toes by itself. When trying this, my long toe moves first. I'm trying this seated. Is it better to stand? Any suggestions to keep the long toe from moving first? Thanks
This is a tough exercise for sure but with practice it will improve! You can always assist that big toe with your hand to help your brain learn the specific movement pattern! Consistency is key with this one, it's a long ways to travel that message from our brain to the smaller muscles of our foot!
@@ThePrehabGuys Will do. Thanks for the reply.
Could this fix flat feet?
These exercises can certainly help! Check this out for me! theprehabguys.com/fix-flat-feet/
I m the 4th view and first comment for this video 😁
Awesome!
Impossible
It's a tough one, stay consistent with it!
Lovely legs❤
Could this fix flat feet?
Big toe mobility does play a role in how the rest of the foot moves! Check out some of our other videos as well!