Скачать или смотреть Big Toe Mobility Exercises

Big toe dorsiflexion mobility (normal = 60-65⁰) is hugely important in terms of overall lower extremity function, especially during the gait cycle.

The windlass effect describes a biomechanical concept in which dorsiflexion of the big toe causes the plantar fascia of the foot to be put on tension. This tension then causes the arch to lift, the calcaneus to invert and the subtalar joint to move into supination.

Why is this important? Supination and pronation are integral movements to normal foot function and serve different purposes. Supination locks the many joints of the rear foot and mid-foot and occurs when we first contact the ground at heel strike and again as we push off of the ground into our next step. In between these two supination periods, we find pronation, which is when the joints of the foot unlock, allowing the foot to absorb force and conform to uneven surfaces.

Problems arise when big toe dorsiflexion is limited and normal foot mechanics are altered during the gait cycle. Over time, individuals with limited range of motion may be more prone to developing pain and/or various orthopedic foot conditioning, including bunions.

If you lack big toe dorsiflexion, give the drills in these videos a try. My new book includes a bunion rehab program, which also shows how to do these big toe mobility exercises. Click the link to learn more. https://a.co/d/f8Qioq7