How a Stubbed Toe Can Wreck the Way You Move
Toe injuries or deformities can cause issues with balance and stability
Why Even Small Injuries Deserve Your Full Attention
A few weeks ago, I stubbed my little toe. Really hard. The kind of hard where you momentarily forget how to speak—just breathe and try not to swear out loud, but do it anyway.
As far as I could tell, it wasn’t broken. I could still move it (just about), so I put it down to a nasty knock and carried on with life. But what followed surprised me. This tiny injury had a huge impact on the way I moved—and it's still not fully recovered a month later.
Let’s break it down.
What Happens to Your Body After a Toe Injury?
Besides the obvious bruising and inability to wear anything more than a slipper, my body quickly jumped into protection mode.
My ankle locked up. Why? To prevent further movement and minimise pain. It’s your body’s way of creating a temporary brace, but it also means less mobility, less stability, and increased compensation elsewhere.
I started limping. Naturally, I avoided putting weight on my left foot. But limping changes everything—from how your hips shift, to how your back absorbs impact.
Lunging? Not happening. That forward push-off from the toes? Gone.
Single-leg balance? Forget it. Standing on my left leg felt unstable and awkward, with my body clearly unsure about whether it could trust that side at all.
Why the Little Toe Matters More Than You Think
We often hear about the importance of the big toe in walking and balance. But the little toe also plays a key role in stabilising the foot, especially during lateral (side-to-side) movements and weight transfer.
Injuries or deformities to either can seriously affect your gait, posture, and muscle activation throughout the chain—from your feet to your hips and even your upper body.
How Small Injuries Lead to Bigger Problems
The toe injury felt small at first, but a month later, I am still experiencing side effects.
Here’s why that matters:
When you change the way you walk (even subtly), your body compensates elsewhere.
That compensation often leads to overuse, tightness, or weakness in other areas.
If you don’t fully rehabilitate the movement—like restoring ankle mobility or retraining balance—you can end up with new aches and pains down the line.
Many people skip this part and just "wait for it to heal." But healing isn't the same as recovery. Movement has to be brought back in intentionally.
The Takeaway: Don’t Underestimate the Small Stuff
It’s easy to brush off a stubbed toe or a twisted ankle. But small injuries can create a ripple effect through your body, especially if left unaddressed.
If you’ve got a niggle, knock, or minor injury—don’t ignore it. The sooner you start moving with care and intention, the better chance you have of avoiding future issues.
Rehabilitation isn’t just for athletes. It’s for all of us who want to move freely, without pain, and live active lives on our own terms.
Still dealing with an old injury or limitation?
Book a soft tissue treatment. During your session, we look at the area of complaint, what it feels like, how you move and then I treat it using soft tissue techniques including EMMETT Technique. After the treatment, I usually recommend exercises or stretches to help you rehabilitate the area. Treatments take place in my treatment room in Worcester Park.
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.