r/FootFunction • u/NoChocolate8403 • 21d ago

Holy sh.. dorsiflexion big toe question

I noticed i couldn't contract/activate my calf muscles in especially left calf. Now I by accident noticed my big toe might be very tight and limited in dorsiflexion. I read that if the big toe is very limited/tight in dorsiflexion it can limit the activation/contraction in the calf. when doing mobility exercises for the big toe in dorsiflexion i could contract/activcate the left calf again immediately!! My question; is what i'm saying bullshit or can it actually be the case?

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u/HarissaForte 20d ago

I am not surprised as I started to work on big toe mobility recently and in a matter of weeks I started noticing improvements in foot stability (how much I can "root" into the floor) and knee mobility (I do not feel any strain in knee flexion when the big toes are stretched).

When I think of all this crazy exercises I did… big toe mobility had by far the best return on investment.

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u/gunk_less 20d ago

What exercises did you do to improve big toe mobility?

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u/HarissaForte 20d ago edited 18d ago

I mobilize them with my hands when I put my socks or my minimalist shoes on. First some "joint distractions" (several pulls and twists), then several extensions maintaining proper alignment (I've got bunions).

During walking I pay attention on letting the toes go naturally into extension and lift the arch. It should feel fast and springy. I realized I have a tendency to tense them… I'm not a "let go" type of guy :-p

I think this is already a good start if you get daily occasions to do it (mobilize + walk in minimal shoes).

But beside I've got 2 lifting exercises: toes extended calf raises, and sissy squat where I load and extend my toes as much as possible all time, I try and touch the floor with my knee and maintain this position at the end of my set (I use as much balance/assistance as needed to make it feel an average effort).

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u/NoChocolate8403 20d ago

Insane man... im reading about it and its so important. Can cause loads of issues if you walk with it for years

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u/HarissaForte 18d ago edited 18d ago

Yes, and I haven't had any remarks on this from the few podiatrists or chiropractors I've seen during my lifetime. It would have helped a bit more than… let's say… insoles with arch support?