50% of the runners that visit us at RunMechanics have foot stability issues. The percentage skews further especially with beginners. Jay Dicharry, a biomechanical expert, believes the big toe is responsible for 80-85% of the stability of the foot. Ability to control the big toe independently from the rest of the foot (arch & ankle) is key to maintain foot stability. Toe Yoga is a workout to build this control.
How to do it?
- Start with standing in a neutral position with both feet on the ground; toes pointing straight.
- Focus on one foot at a time, and the other foot can be relaxed.
- Raise the big toe as high as possible (See A in the picture above), while keeping the four little toes fully on the ground. Hold it for couple of seconds.
- Then drive the big toe down strongly (keep the big toe straight without curling it), while simultaneously raising the four little toes up from the ground (See B in the picture above).
- Ensure your arch is not collapsed and maintained high while driving the big toe down.
- Repeat this 10 times on each side
When to do it?
If you have foot stability issues and/or overpronation, we recommend this is done as part of your mobility routine.
