The Big Toe
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Movement Fix Monday | Week 4
The Big Toe
This week we are going to delve further into the story of the big toe, specifically the 1st metatarsophalangeal joint, or 1st MP joint for short. Last week, we discussed full knee flexion and sitting japanese style and how the big toe is related to that and a very basic way to stretch the big toe. That's all fine and good, except there are a number of people who need additional mobilization of their big toe, additional motor control, or they have pinching in their big toe that needs to be sorted out.
General Rule
A general rule with stretching is to not stretch into a pinch. Stretching into a pinch is never a good idea. Don't do it! Nothing good comes from that except more pinching. Sometimes pinching of a joint during a stretch means the joint isn't sliding well, sometimes it means other things.
One way we can help to work through that pinch is the joint mobilization shown in the video. We need to traction the big toe to create space in the joint and then push down on the other side of the joint with the other thumb. This helps to restore normal biomechanics of this joint so that we can decrease pinching. Again, don't stretch into a pinch!
There can occasionally be a bone spur that develops at the 1st MP joint, so if you have pinching there, it may be something to consider and get checked out.
You need your big toe to move well
The 1st MP joint needs a substantial amount of range of motion into extension. Depending on the source, it can be between 60 degrees to 100 degrees. That is a LOT more than many people have. If someone doesn't have that range of motion there, are they going to stop running? No. They will run and the range of motion that should have been happening at that big toe will happen somewhere else, maybe the knee or the hip. That will change how those joints are used and you can develop "mysterious" knee or hip pain.
Go get that big toe moving!
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Comments
Awesome as usual!!!! So how would you work with a bunion? Same protocol? Does bone spur=bunion? Thank you!!
Hey Elizabeth, a bunion is a little more complicated. There can be change at the joint and change to the bones themselves that is usually not responsive to conservative care structurally, but maybe symptomatically
[…] the anatomy first) 2. Learning to load your ankle dorsiflexion 3. A self-joint mobilization 4. Mobilizing the big toe 5. Improving your toe dexterity 6. Midfoot […]
Just found your great video on big toe mobility! I have been to many podiatrists, orthopedic specialists, etc. and none of them have provided much help for me. I believe I have SHL (not just functional). I have a genetic predisposition as well as other structural characteristics that seem to have resulted in this. I have almost a 10 degree bone deformity in both (first metatarsal?) joints and get periodic pain, especially if I am doing a lot of walking. However, with changes such as new orthotics, different shoes, etc. I seem to be managing ok. My concern is that I'm quite active and want to make sure that I'm not only pain free but able to function properly, and that the condition doesn't get worse.
A lot of stuff online focuses on functional hallux limitus, but not structural. Is there any resource on particular exercises or movements I should be focusing on that you can recommend or someone that you know that might be able to offer some suggestions? Thank you!