When we think about movement, the big toe doesn’t usually get much attention. But this small joint plays a big role, especially when it comes to walking efficiently and generating power during push-off. If your big toe isn’t moving well, chances are your walking pattern, balance, and even other joints (like your knees or hips) are compensating.

What Is Big Toe Extension?

Big toe extension is the movement that occurs when your big toe bends upward, away from the ground. This is a crucial motion during the final phase of walking (push-off) when your foot propels your body forward. Ideally, you need about 60–70 degrees of extension in the big toe to walk comfortably and efficiently.

Why It Matters for Walking

During a normal step, your body moves over your foot and shifts weight to the ball of the foot and big toe. If the big toe can’t extend properly:

• You may compensate by turning your foot out or pushing off from the smaller toes.

• This changes how forces travel up the body, often leading to discomfort or overuse in the foot, ankle, knee, hip, or even lower back.

• Your stride may become shorter or less efficient, making walking feel more tiring or unsteady.

Big Toe = Big Power

Your big toe provides critical leverage during push-off. Without enough extension, you lose that springy, forward-driving force that helps with speed, balance, and agility, not just in walking, but in running, jumping, and quick changes in direction.

Think of it this way: your big toe is the last part of your body to leave the ground. If it’s stiff or restricted, you’re leaving power on the table with every step.

Signs You Might Be Missing Big Toe Extension

• Pain or stiffness at the base of your big toe

• Toe-off phase of walking feels awkward or limited

• You notice you’re walking more on the outside of your foot

• Trouble wearing certain shoes or walking barefoot

• Knee, hip, or low back tension without a clear cause

What You Can Do

1. Mobilize the Big Toe: Gentle stretching and joint mobilizations can help improve flexibility.

2. Check Your Footwear: Avoid shoes that are too tight or have a rigid toe box.

3. Work with a Physio: A physiotherapist can assess your walking pattern and determine if your big toe (or something else) is affecting your movement.

Final Thought

Your big toe might be small, but it’s mighty. Optimizing big toe extension can improve your walking, reduce strain elsewhere in the body, and help you move with more ease and power. If you’ve been feeling stiff, off-balance, or limited in your stride, don’t ignore your toes, it could be the key to unlocking better movement. Want to continue learning? This article on foot strengthening is for you!

Want to know if your big toe is holding you back? Book an assessment with us at Move Authentically Physiotherapy, we’d love to help you get to the root of it.