Why Your Big Toe Matters More Than You Think
Being able to balance requires good foot, leg, hip connection
The Link Between Toe Movement and Better Balance
Let’s talk about toes. Not the most glamorous part of the body—but absolutely essential when it comes to movement and stability.
One of the most common things I notice when working with clients who struggle with balance? Their big toe isn’t doing its job.
In fact, in many cases, it’s lifted off the ground at the exact moment they need it most. And that small detail can completely throw off their stability, posture, and power.
Why Toe Movement Is Crucial for Stability
Your toes—especially the big toe—act as the final point of contact with the ground during standing, walking, running, and balancing.
They’re not just along for the ride. They:
Provide balance and support
Help push the body forward
Stabilise the arch of the foot
Communicate with the rest of the body about position and pressure
When the big toe isn’t making solid contact with the ground, the brain gets less feedback. That means your body’s natural stabilising systems can’t kick in as effectively.
What Happens When the Big Toe Lifts?
When your big toe lifts—especially during single-leg movements or balance work—you create instability without realising it.
Here’s what I often see:
The foot rolls outward (to compensate)
The ankle loses control
The knee tracks off-line
The hips wobble
Core activation suffers
It all starts with the foot—and the big toe is a major player in how your weight is distributed and how efficiently you move.
Common Causes of a "Lazy" Big Toe
If your big toe isn’t doing its job, it might not be your fault. There are a few reasons this happens:
Tight footwear: Modern shoes often compress the toes and limit movement
Lack of awareness: Most people don’t realise toes should move and work during exercise
Weak intrinsic foot muscles: These small muscles get neglected unless trained deliberately
Compensation from old injuries: You may be unconsciously offloading without realising it
How to Train Toe Control and Balance
The good news? Toe function can improve with practice.
Here are a few ways to get started:
1. Toe Activation Drills
Try lifting your big toe while keeping the others down, and vice versa. Harder than it sounds—but excellent for foot awareness.
2. Barefoot Training
Spend time barefoot or in minimalist shoes to encourage natural movement and strengthen foot muscles.
3. Slow Balance Work
Practise single-leg exercises while focusing on grounding your big toe. Think of pressing it down gently for better stability.
4. Foot Mobility Work
Incorporate foot stretching, ankle circles, and toe spreads into your warm-up or cool-down.
Final Thought: Don’t Ignore Your Feet
Your feet are your foundation.
And the big toe plays an important role when it comes to balance and efficient movement.
If you struggle with stability, joint pain, or poor posture—your feet (and especially your toes) are a great place to start looking. Small shifts in awareness can lead to big improvements in how you move and feel.
Want help rebuilding your balance from the ground up?
Let’s reconnect you with your body—starting from your feet.
Book your personalised movement assessment.
Sabrina is a movement specialist based in Worcester Park, helping people overcome pain, move better, and enjoy active, fulfilling lives. With expertise in sports and remedial massage, personal training, and the Emmett Technique, she works with clients to relieve pain, improve mobility, and build strength. Treatments and training sessions take place in her private home treatment and training room. If you would like to discuss your needs, book a Discovery Call.