How to Improve Your Big Toe Mobility!

Learn how to improve the flexibility and mobility of a stiff big toe, as well as a common underlying cause of big toe stiffness, AND how to try and resolve that as well!
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- Grant
Time Stamps
0:00 Intro
0:32 Big Toe Extension Assessment
1:31 Ball Toe Mobility
2:40 Self Big Toe Mobilisation
4:36 Kneeling Big Toe Extensions
6:10 Banded Kneeling Big Toe Extension
8:14 Common Cause of Big Toe Stiffness
10:48 Banded Ankle Stretch
12:34 Couch Stretch
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About Your Wellness Nerd:
Your Wellness Nerd is my way of trying to offer a new perspective on pain, injury, and daily function based entirely on what I'm finding relevant in the clinic day-to-day as a Physiotherapist. I'm a HUGE nerd about optimizing human function and performance and sincerely hope to provide the "a-ha!" moment you didn't realize you were looking for.
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#bigtoe #footpain #yourwellnessnerd

[@YourWellnessNerd]

Your big toe joint may be relatively small, but it’s no less important! Hope this helps!

[@penelopepitstop7748]

Firstly how long before you see improvements?? Secondly you have beautiful well proportioned limbs 😀

[@SuperPedro1961]

Fantastic explanation and demos, especially on how the joints link to cause problems .

[@YourWellnessNerd]

Great to hear it resonated!

[@erinmalette7276]

Very helpful. I’m suffering from post tib and I wonder how much ankle stiffness plays a role.

[@YourWellnessNerd]

It’s worth checking out Erin, it’s all connected!

[@pabita07]

timely vid..been having big toe pain travelling up the tibia for awhile

[@YourWellnessNerd]

Hope it helps!!

[@cestquoiledelbor]

Very good explanation, thanks for your good work

[@YourWellnessNerd]

Appreciate it! Hope it’s helpful!

[@madrush24]

This is brilliant! It's such a random ailment, but you cover it, nonetheless, and that is so appreciated. So, I have joint stiffness in my left toe, but I had (botched) flat foot surgery on that foot. I knew the surgery would slice through the ligament that bends the toe joint downward, and I'd forever lose that mobility. I can move it down with my hands and feel pain in the joint going downward. I maintained the ability to lift my toe upward (different ligament, I guess). I didn't know how much I would miss the ability to bend it down. Unfortunately, many of my nerves were also permanently damaged. I'd wager 70% of my foot is either completely numb or has sharp, uncomfortable pins and needles sensations. The numbness extends all the way up through the ankle and into the lower inner leg. Since the surgery, my foot turns inward when I walk, so I'm slightly pigeon-toed on the left. My left hip is a disastrous and painful mess, I think, because of the damage to my foot. Is this something we could work on in a 1:1 consult? (I have so many problems, I wouldn't know where to start. Maybe the toe is it!)

[@YourWellnessNerd]

Hi mate! It’s certainly something we could work on with you. It depends on what you’d like to do but there’s always something to work on to try and optimise things!

[@user-mu4mf8fb9x]

Fantastic! Thanks Grant. So helpful.

[@YourWellnessNerd]

You may have been the inspiration behind this one Sharon!

[@jenniferbowman7813]

Excellent 🎉

[@YourWellnessNerd]

Hope it helped Jennifer!

[@andrewnosworthy2202]

Thank you...this helped.

[@YourWellnessNerd]

Glad to hear that Andrew!

[@maureengypsy]

Very enlightening! 😊

[@YourWellnessNerd]

Glad it resonated!

[@jameshill2330]

Thank you for this video dude! Been searching for a cure to this toe stiffness for awhile and so happy I found this. Can’t wait to get to work!

[@YourWellnessNerd]

Hope it helps James!

[@ToddTheHarpooner]

I have an issue with a stiff foot with my right foot when doing elevated single leg squats I have no issue with my left foot but for my right leg coming up with the right foot is painful hopefully this works

[@YourWellnessNerd]

Hope it helps to Todd!

[@swaha55]

I jammed my right big toe badly going from a headstand with my hands on the floor (not my forearms) into chaturanga in a yoga class . My toe really hurt when that happened and now my right big toe joint is larger than my left toe joint and has some restricted range of motion. I have been working on exercises like this for a couple of years and I am wondering if there’s any way to tell if my big toe joint has inflammation which is causing it to feel bigger or if the bone itself actually got bigger and if there’s any way to get full range of motion back . When I work on the range of motion, too much, grabbing my big toe and trying to flex it more while also, putting on a little traction and even pulling it away from my second toe a little bit it will get really sore. Any thoughts?

[@YourWellnessNerd]

It’s really hard to comment without assessing you personally unfortunately. From a general perspective, it’s always worth looking at the big toe as more than just a big toe, considering the role of other structures that may impact its function. Things like ankle mobility, the muscles in the soul of your foot that act on the big toe, the muscles in your calf and around your shin that also affect your big toe function from above. Things like hip flexor and lower back mobility also have potential to impact how your big toe functions and is loaded - from above! Hope you find the answers you’re looking for!