Progressing through the big toe in a balanced manner plays an integral role when it comes to running. Loading the big toe properly is not only important to minimize deleterious forces at the 1st MTP joint but also to kick in the windlass mechanism, which stiffens the plantar tissues allowing for increased propulsion. Oftentimes, injured runners are unable to progress through the big toe in a balanced manner leading to abnormal loading patterns and potential lower extremity injury. Attached are two videos that demonstrate a simple stepping task that I like to use during rehab to help runners hone in on this ability. Before initiating this drill, the runner should have at least 40-45 degree of great toe dorsiflexion and be able to balance on the involved extremity in a wobble free manner. Remember to keep the foot pointing straight ahead and to synchronize the opposite arm and leg. You should almost feel like you are running in slow motion if you are performing this drill properly. Wishing you HAPPY, HEALTHY, and STRONG running!
