Let’s talk about something wildly underrated.

Your big toes (or as I've been known to refer to them - your "foot thumbs").

Yes, the little piggies currently squished into your socks and probably not getting out to market at all!

Because here’s the thing — your big toe is kind of a big deal. If you’ve ever struggled with knee pain, plantar fasciitis, feeling wobbly, tripping over absolutely nothing, or even just super tired feet, your big toes may be the culprit.

The "windlass mechanism"

Our feet work with something called the windlass mechanism. Sounds complicated, but it's actually fiendishly clever!

When you walk and your heel lifts off the floor, your big toe bends upwards. 

That upward bend tightens the band of tissue along the sole of your foot (the plantar fascia), which lifts your arch and turns your foot into a stable lever to push you forward.

Which means your big toe helps transform your foot from a floppy shock absorber into a strong, springy launching pad.

If your big toe doesn’t move well, then the mechanism doesn’t work properly. 

And then other parts of your body step in to compensate. Usually your knees. Or your hips.

And we all know how that story can end.

Your big toe = Your BBF (Balance Best Friend)

Your big toe is one of your main balance anchors. When you stand on one leg, walk upstairs, or catch yourself from a wobble, your big toe presses into the ground to stabilise you. It’s constantly making micro-adjustments to keep you upright. If it’s stiff or weak, balance becomes harder.

Making you more likely to trip, feel unstable, or avoid single-leg movements because they feel uncomfortable. And balance is something we want to actively maintain rather than waiting until we already start feeling wobbly.

Big toe range of movement matters

Your big toe needs to bend upwards (extension) by 45-60 degrees for efficient walking and running. If it can’t? You might:

• Roll your foot outwards
• Twist through your knee
• Overwork your calf
• Strain your plantar fascia

Over time, that can contribute to:

• Knee pain
• Flat or collapsing arches
• Plantar fasciitis
• General “my feet ache all the time” syndrome

Remember, everything's connected. The foot talks to the knee. The knee talks to the hip. If the foot isn’t doing its job, something else has to compensate by doing something different instead of its regular, healthy function. And that something usually complains.

Strength's important too

Mobility without strength is like having a door that opens beautifully, but won’t stay closed. Your big toe needs strength to:

• Help propel you forward when walking
• Support your arches
• Stabilise you in lunges, steps, and stairs
• Absorb load when you move faster
• 
  

Weak big toes = less push-off power and more strain elsewhere.

Strong big toes = better movement efficiency and happier knees.

And who doesn’t want happier knees?

Want to give your big toes some love?

Here are a couple of simple YouTube resources you can explore at home:

• Big Toe Strength & Control Exercises - the video talks a lot about bunions, but you don't have to have them to get the benefits of the exercises. You'll need your loop and a hard ball.

• 3 Big Toe Mobility Exercises - you'll need a small ball and a face cloth

They’re simple. They don’t take long. And they can make a surprising difference.

Or, want to come join us for one of our regular classes?

If your big toes need mobility, come and join us for Strength & Stretch Fridays 7.30-8.30am. We work on freeing up stiff feet, ankles, and hips (because yes, they’re involved too) in the second half of class.

If your big toes need strength, Step Mondays 7.45-8.30am and Saturdays 9-9.45am is brilliant for building push-off power and improving balance in a way that feels functional (bonus awesome workout for your heart!).

You can join either of these two classes online, from the privacy of your own home. Head to the booking system or email me with your questions.

Your big toes have been faithfully carrying you around for decades. They deserve a little attention. Give them some love today.