Improved Big Toe Function = Big Running Gains
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- Опубликовано: 26 авг 2021
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The big toe is the control center for the foot. The gatekeeper, if you will. If the big toe isn’t functioning, this will negatively affect your running in more ways than you can imagine. Having a strong, mobile big toe unit will allow muscle power generated above to translate into efficient running performance & decrease leg injuries. Is your big toe dysfunction holding back running gains? 
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After your toes, train the rest of your body with us! Download The Run Experience Training App: tre.onelink.me/I8YZ/3eb5fc43
I am a PT who works with runners. These are great!! I will be adding these to my tool box. Thank you so much for sharing.
I love seeing these exercises on here because these are the exact things my PT told me to do in order to rehab my broken ankle
That was fun and very helpful. Thank you. 😊
Great info!
Many thanks for presenting those exercises. I haven’t seen a number of them before and will certainly be trying them out:)
Thanks for feedback
Thanks so much for this! I've always struggled with foot, ankle, calf, and knee niggles, and this is easy enough to add to my rotation!
Excellent. Let us know how you go
This is a very good explanation. Thank you.
This is really great, some of the best and clearest coaching around - way to go!
Thanks Rob! Appreciate the feedback
Thanks so much!
Can’t wait to try this out! Thanks for the tips & exercises
Let us know how you go
Excellent presentation and so informative! Thanks Brad !
Thanks for the feedback Barbara
Great personality on this guy,....awesome advice!
Thanks for the kind words!
Great timing for these exercises I have started having foot IIssues
I have been telling my doctor and Physical Therapists about this for the last couple years. Thanks for this vid.
Our pleasure. Thanks for watching
WOW, this is very usefull. Thanks your video, this make me realized about what aspect that can i fix.
Fascinating. Never thought of that. 👍👍👍
Thanks for watching. Let us know how you go with them
Thanx brilliant info god bless
Like the kettle bell swing idea👍
Thanks, looks like a game changer !
It can be. Let us know how you go
Your vids help me a lot!
Great to hear!
Great video (bonus being a Kiwi voice too!)
Thank you so much for this video. A few years ago I dislocated one big toe and a week later broke the other one. Even though they've both healed, it's been a real challenge to get back to the speed I used to have. I plan to make these exercises a regular part of my routine now.
Same❤
Came for the accent, stayed for the toe info.
Fantastic information as always. Thanks Run Experience team.
#Rockstarbigtoe
Thanks for the feedback Sarah!
Yes, I would certainly enjoy having a "Rock Star" big toe, who wouldn't? 😁
Excellent, thanks.
This Is Fantastic 🤩👏 Thank You For The Information! I Will Give It A Try!
Thanks for feedback! Let us know how you go.
The best running channel on youtube!
Thanks for the high praise!
These are great! Thanks for posting. My feet are certainly in need of this. I've noticed that my left foot is not as strong as my right, which concerns me with imbalance. Any recommendations on how to strengthen the left foot?
This is a great video guys! I think it may have been coach morgan who first reminded me that the core starts in your feet. As mentioned in the video, without strong toes, feet and ankles, the rest of the chain struggles, overcompensates and picks up injuries. Its worth pointing out that the shoes you wear in your everyday life (and of course your running shoes,)have a significant effect on how much movement you get with your big toes. Modern footwear points inwards in the toebox and not in a foot shape, making the big toe weaker and weaker. Wearing Brands like Altra or Vivobarefoot and of course, doing exercises like these in the video, will improve your foot strength and save you from all those niggling injuries.
Totally agree. It’s a shame more shoe brands don’t have wider toe boxes.
Ever since an injury about a year ago, I've been struggling with calf issues. I saw a biomechanist and PT and they told me that my left big toe does not like to touch the ground. While running or even standing. Definitely going to work these exercises in. I've only tried the first one and on my left foot, I cannot do the second part of the first exercise. It feels impossible! Hopefully doing the exercises I can try, I"ll see improvement. Thank you!
Great! You really scared me with the barefoot kettlebell one! 😳
Yes - start with a light weight first. It’s a great exercise for full body balance & stability
I was afraid for your toes!
although I fully agree on utilizing toes more , splaying toes, and pushing at toe-off, I do some experimenting with aggressive toe-offs, too fast too soon on my long runs, some times in racing carbon plated shoes , and felt pain for weeks afterward leading to a stress fracture eventually ...sidelined for two months switched to pool swimming. Eventually came back and now I am conscious about using my toes more but with great caution.
I think the best exercise is you move/use the toes while running. But if you do not these exercises are more important.
I would have loved a Recap slide in the final 20 seconds of the video that gives the name of the 5 exercises, plus a recap of the number reps and sets that you covered. But thanks for the info!
Thanks for feedback
guitar, foam roller & kettle ball are all you need!
Great exercises, also worth noting how beneficial transitioning to minimalist/barefoot shoes are in strengthening the intrinsic foot muscles.
Very true!
Great content. Gonna apply this daily.
Off topic: can you play that guitar?
My daughters are the musical ones. Stella (aged 11) plays the guitar, Eva (aged 13) is a singer and uke player.
Hi, I'm going to run a half marathonn next week end and I've been struggling with that big tor for a while now, it just can't get to its full range of motion. I got the feeling that these exercises were what was really missing in my daily routine. Will let you know how it feels soon . Thanks
Let us know how they go. Good luck for the half marathon
Great video. Been adding some feet excercises lately to strengthen my feet and hopefully help avoid nagging calf injuries. I have bunions, so as much as I try spreading toes just won't. Any suggestions and also for using the big toe correctly on calf raises (I twnd to cave in because it feels like I'm using the side of the big toe if I don't).
A toe spreader and/or using some active assistance
imagine a monkey with prehensile feet watching the dish towel exercise at 6:40, "wow their lower hands are so stiff"
Thx for the vid, Will have to try this out! Looks like I cant move my big toe independently 😅. By the way, is that some sort of shakti mat under your sofa? If so, do you recommend it?
Yes and yes. I use for 15min 3 X week on my back - it’s also great for feet
I love how aussies say ”stiff” ☺️🤙 Thank you for this vid
All the way from “New Zealand”
@@davidsykes1980 Yeah but for us its the same 😂
We love our Australian neighbours
my toes are one unit i cant do this for the life of me lol
Keep trying- - you can assist with your fingers to start with
Are they webbed too 😂?
Thanks for the share. I’ve just seen this video as I was searching for big toe exercises. I really struggle to move my big toe independently. Do you have any tips? TIA
Getting an assessment with a good therapist can be a good start
Wait? Is this why my toe sometimes randomly aches during my run? Now that you mention it...I do have trouble balancing 😂😂
On the first exercise whenever I try and lift the big toe i can't keep the other toes on the ground
Thank you. This is very timely since I am recovering from plantar fasciitis and am very aware of the need for better foot strength. How often do you recommend repeating this routine?
Every 2nd day to begin with to gain activation. Then after a couple of weeks complete the first 3 to 4 exercises twice a week to prime the big toe. - the kettlebell circle is an extra that can added to an existing strength routine ( start light with this one)
Thank for this. Great info. Great video.
bravo I video devono avere i sottotitoli in italiano se no non posso continuare a vederli non riesco a comprendere tutto .Peccato ,molto bravo
Could bunions lead to knee problems?
"Force conductor"
I basically cannot get my toes to do any of these exercises except the first one, i have no control over my toes, they all move as one, and theyre pretty squashed together.
My advice would be getting some shoes with a wide toe box to start with and keep at the exercises
Any advice for someone who simply cannot separate the movement of the big toe from the second toe? I can do it on one foot just fine but not at all on the other one, no matter what I do!
I definitely needed to use my hand/fingers to keep the other toes down the first few times and even to lift the big one. Eventually the brain seemed to connect to the right wiring and i could remove that support 😉
Good info, skip the long intro to about 3:30
I wanted to outline the ‘why’ before the ‘do’ - but appreciate the feedback.
One of my big toes is damaged at the ip joint permanently but I can get 20deg from it. Will this be a problem?
The body can adapt to make up for dysfunction
Any pointers on how to train the big toe to move independently? 🤔
I definitely needed to use my hand/fingers to keep the other toes down the first few times and even to lift the big one. Eventually the brain seemed to connect to the right wiring and i could remove that support 😉
This sounds great but what if you can't isolate the big toe? How do you make the big toe move without moving the other 4?
Assist with your hand to start with
@@EverFITcoach I have the same situation, I can not spread them or move separately, just roll them as a unit of five. I tried to learn to maneuver my toes for a while and never made any progress, but since I have no problems with my feet I always thought it must be a permanent issue, like some people can roll their tongue and some can't. I've never had any pain. Would you say it is necessary to be able to move them separately? I know from what I have previously tried that it would take ages to learn for me and I don't want to invest so much time if the other exercises would suffice. Thank you!
What shoes are wearing in the intro pic ?
Old pair of Altra’s
Wtfff. What do you do when you can't control the toes?
I can't isolate 1 toe. All of the work together only
👍🏾
All i know is i snapped a bone in my foot and it never healed in the right shape, oh well.
Any advice if your getting any pain in the toe/ arch with some of these exercises? Thanks!
Start gradually with low reps every other day and build from there. If pain persists see your trusted therapist
Sprinters too right?
Absolutely
😍
Video starts at 3:30. You’re welcome:)
Dude, forget about the big toe exercises. Become a motivational speaker!
Ha! Appreciate the feedback- I do speak on holistic health
How Australian is this guy from a scale of 1 to crikey?
He said at the very beginning he’s from New Zealand, so not very Australian…
0/10 - I’m a kiwi
First :)
kiora stuff is a little creepy. specially from a skinny white guy. Yes race is relevant.
Sorry you feel that way. I’m proud of my country Aotearoa and want to acknowledge the Maori people. Kia ora also literally means ‘be well’.
@@TheRunExperience it's New Zealand. Just like Australia is Australia , just like Canada is Canada. Do moari's thank the Anzac's for fending off the japanese? Yes a lot fought in the war but they didn't use spears and boomerangs and were a minority. I know aboriginals don't recognise ANZACs at welcome to country after ww2 (we aren't all speaking japanese), they don't thank for bringing running water and indoor plumbing. It's all our lands after living sacrificing through ww2. I don't see why supporting those trying to erase white culture should be supported constantly. Eventually leads to thinking like the Israelis displacing a million people and committing war crimes in the name of land rights is justified. Anyway this a running channel, and that woman during covid who was your PM was really ick and turned me onto the connection with the constant fake smile and saying the native greeting, while saying I should do a bunch of anti human spirit stuff for Pfizer. Makes me want to go for a cleansing run just thinking about it. I know you disagree and i hope you don't I belong in a camp for having these view, like Jacinta Arden did, said unvaxed belong in camps and said with a ick smile on her face. How to gaslight a people. That baby being taken away when parents didn't want vaccine laced blood transfusion in there baby when countless unvaccinated donors available. All feels connected.