Your big toe

I’ve recently seen a few articles about feet, especially the big toe. Is that a new thing?  Dr. Courtney Conley, who specializes in foot and gait mechanics, says that “Toe weakness is the single biggest predictor of falls when we get older.” Really?! Apparently, gripping the floor with your toe flexors is crucial in maintaining balance. (The flexor muscles are those you use to curl your toes down.) One study assessed the feet of 312 men and women aged 60 to 90, looking for bunions and other toe deformities. In 12 months, 107 people had fallen. The fallers showed significantly less strength in their toes and were more likely to have bunions and other deformities.

In addition to balance, we use toe muscles for propulsion when walking. If toe strength is compromised, everything up the chain is more vulnerable—ankle, knee, hip, and spine. Lack of toe flexor strength is implicated in bunions (hallux valgus) and lesser toe deformities, such as hammer toe (raised toe knuckle).

The big toe gets special attention. Your big toe initiates propulsion when we walk. Lack of big-toe extension (pointing the toe up) can cause gait dysfunction and can even be a limiting factor in getting up off the floor unassisted as we age. One expert says that, when pointing your big toe up, the angle should be about 50 degrees (photo). 

You can determine your toe dexterity by trying to lift your big toe while keeping your other toes flat on the ground and vice versa. Being able to move your toes independently, even a small amount, is a sign of healthy feet. One physical therapist says your toes can be agile enough to play the piano. Right.

You can do exercises to strengthen your toes, such as, while sitting, placing all five toes of one foot on a folded towel, then pressing your toes down (don’t grip) and raising your heel.

I have bunions and one hammer toe, but I’m not a faller! I tried a series of toe exercises. They’re probably worth doing, but they’re a drag to do. As to the photo: impressive! I can’t even come close.

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