big toe
Sarah Wallace 
Discover how your big toe impacts balance and fall prevention. Learn exercises to strengthen this small but vital part of your body!
The Big Toe: A Small Part with a Huge Impact on Balance and Movement
As we observe National Fall Prevention and Awareness Month this September, it's crucial to raise awareness about falls, their causes, and prevention strategies. Throughout the month, Amenia Yoga will focus on poses and exercises designed to increase mobility and strength, specifically to prevent falls and fractures. A key focus is on the big toe, an often overlooked body part strongly correlated to fall risk.
The Big Toe: More Than Meets the Eye
Our big toe plays a far more significant role in our daily lives than most people realize. Many individuals lack a basic understanding of their feet and toes, particularly the big toe. Try this simple exercise to grasp its fundamental role in balance:
- Stand straight and lean forward. Notice how far you can go.
- Now, lift your big toe off the floor so you won't use it and repeat the action.
Without the involvement of your big toe, you'll likely find that you can't lean forward as far. It's really our big toe that keeps us from falling anytime we stand still or engage in motion activities. Research has shown that toe strength is the most important indicator of fall risk in older people. (MIckle et al.2009) While posture counts, overall balance counts, and lower body strength counts - they are all essential; toe strength—especially the big toe—is crucial and tops the list.
Debunking Fall-Related Myths
Many older people still think they are immune to falls. Here are some common myths and facts:
The Science Behind Big Toe Function
The big toe bears more weight than the other four toes combined and is one of our primary balance receptors. A healthy big toe with adequate mobility is essential for:
- Maintaining balance
- Proper gait
- Avoiding pain that can radiate up to the knee and hip due to compensatory movements
Big Toe Mobility: Use It or Lose It
If you do not give your big toe a workout to maintain its strength and mobility, you may notice a decline in its strength as you age. This can be about 7 to 8% per decade (Z-Health). A lack of movement in the big toe can lead to a breakdown in the kinetic chain, potentially resulting in injuries that may extend to the lower back. Case Study: Consider the experience of Amy Desmond, 63, a former Joffrey ballerina and current dance instructor and fitness professional. She explains that years of forcing her feet into pointe shoes has caused immobility in her big toe. She can't lift it up. This affects her walking stride and often causes pain extending to her hip. Years of cramming feet into high-heeled shoes can cause similar problems down the road!
The Big Toe and Fall Prevention
The big toe plays a central role in balance, which is vital for fall prevention. Many falls occur when we lean forward to reach for objects or begin walking, and also in slippery environments like bathrooms. A strong, mobile big toe can help maintain stability in these circumstances.
Exercises for Big Toe Strength and Mobility
Dr. Cobb of Z-Health recommends two isometric exercises:
- Overcoming Isometrics: Squeeze a marble with your big toe and push it into a barrier, like your hand, for 5-8 seconds. Rest for 10 seconds and repeat for total of about 40 seconds.
- Yielding Isometrics: Hold against resistance with your big toe in extension for 5-8 seconds, then rest for 10 seconds.A band or a strap is good for this exercise. Repeat 4-5 times.
He demonstrates both exercises in a 7 minute video (link in sources)
Additionally, consider these exercises:
- Hold hands with your feet, move them around, and give them some love.
- Spread your toes apart to counteract the effects of narrow shoes and increase toe mobility.
Conclusion
Understanding the importance of the big toe in balance, movement, and fall prevention is crucial. By incorporating specific exercises and maintaining awareness of this small but mighty toe, we can significantly improve our overall stability and reduce the risk of falls. Remember, it's never too late to start an exercise program that includes big toe mobility and strength training. Your big toe may be small, but its impact on your health and safety is enormous.
Sources:
Amy Desmond, Interview. Redding, CT. August 24, 2024
Centers for Disease Control and Prevention. (2024, May 16). About older adult fall prevention. https://www.cdc.gov/falls/about/index.html
Martin, S. (n.d.). The big toe - importance and flexibility. Sports Massage Earley. https://www.sportsmassageearley.co.uk/the-big-toe-importance-and-flexibility/
Mickle, K. J., Munro, B. J., Lord, S. R., Menz, H. B., & Steele, J. R. (2009). ISB Clinical Biomechanics Award 2009: Toe weakness and deformity increase the risk of falls in older people. Clinical Biomechanics, 24(10), 787-791. https://doi.org/10.1016/j.clinbiomech.2009.08.011
Spink, M. J., Fotoohabadi, M. R., Wee, E., Hill, K. D., Lord, S. R., & Menz, H. B. (2011). Foot and ankle strength, range of motion, posture, and deformity are associated with balance and functional ability in older adults. Archives of Physical Medicine and Rehabilitation, 92(1), 68-75. https://doi.org/10.1016/j.apmr.2010.09.024
National Council on Aging. (n.d.). Falls prevention. https://www.ncoa.org/professionals/health/center-for-healthy-aging/national-falls-prevention-resource-center/falls-prevention/
Z-Health. Build big toe strength to reduce falls (2 Isometric exercises that work. zhealtheducation.com https://zhealtheducation.com/b...