The ability to spread your toes gives important insight into the strength of your arch.If you are unable to spread your toes apart, the most likely reason is that the small muscles inside the foot are weak. This is fairly common since most of us walk around in shoes and never really use the muscles of the foot to the extent they are capable of working.
I’ve mentioned before about the role the abductor hallucis plays in supporting the arch. Weakness in this muscle may play an important role in the development of flat feet as well as a few other conditions like hallux valgus (bunions) and posterior tibialis tendon dysfunction.
In addition to elevating the arch, the abductor hallucis muscle also pulls the big toe away from the second toe as shown in the illustration.
So what happens when you can’t spread you toes?
When I started arch strengthening exercises I had difficulty activating the muscles in my foot. With a great deal of concentration I could make the big toe on the left foot move about 50% of the time.
On the right foot (which is the one that was the flattest) when I tried to spread my toes the big toe didn’t move. If I really made an effort the toe would go straight up or curl in, but no motion that would resemble abduction.
In yoga they always tell you to spread your toes, but many if not most people have difficulty doing this.
Because of the nature of shoe’s your toes don’t spread out or grip when walking on uneven terrain. Within the confines of most shoes the toes are not able to work the way they would if you were walking barefoot.
After so many years the abductor muscle likely weakens and atrophies, sometimes to the point where it no longer functions (as was the case with my right foot). Most shoes have a tapered toe box. They become narrower towards the end. While this may be more stylish it places a lot of pressure on the toes. This is particularly true for women’s shoes. On top of that, many shoe types have a raised heel which further compresses the toe area, making the toe muscles even less likely to be able to work.
In my case, after making toe spreading an exercise I did regularly, I was able to regain movement into abduction. So if you’re someone who is having difficulty getting your toes to spread a part–there is hope!
How To Perform the Toe Spread
This may seem like an easy activity but for some people years of having our feet confined by shoes has significantly weakened the small muscles inside the foot that control the toes. This is especially the case for people with flat feet who likely have a poorly function Abductor Hallucis (ABH) muscle–the one that raises the arch and moves the big toe away from the other toes.
- Step 1: Start in a standing position with both feet flat on the floor
- Step 2: Try to lift all 10 toes off the floor while keeping the rest of your foot stationary
- Step 3: With the toes lifted try to spread them apart as much as you can. Pay special attention to the big toes. Initially you may not see much movement of the big toe into abduction.
- Step 4: Keeping your toes spread place them back down on the floor. Relax and repeat 20 times
- Step 5: Once you become proficient at spreading all 10 toes you can progress to spreading them without lifting your toes first. Eventually with practice you should be able to isolate the movement of the big toes
Writing about this reminds me of a patient I treated several years ago and I’d like to share that story.
The patient was referred to me by a podiatrist with a diagnosis of hallux valgus (bunions). She was having pain in her big toe which is fairly common in the later stages of that condition. Against the doctors recommendation, she wanted to avoid surgery to realign the bones.
She was sent to physical therapy to try a conservative approach. The podiatrist wrote me specific instructions to perform electrical stimulation to the ABH to try to pull the toe back into a normal position. This was several years ago before I gave any thought to targeting the muscle with specific exercises other than simple toe spreading.
After a short course of therapy the patient decided that she was getting enough relief from her symptoms from the muscle retraining that she went out and bought a portable electrical stimulation unit to use at home. I didn’t see a significant change in the positioning of her toe during that time so I’m not certain the potential for reversing a hallux valgus deformity through muscle strengthening. The treatment however was effective enough to reduce the associated pain.
Now I wonder if ABH strengthening interventions were started early enough, how many of these cases would be preventable?
Exercises For Foot Strength
The most important part of regaining the ability to spread your toes is building the connection between your brain the the muscles in your feet that need to activate. As long as you concentrate on the movement, and actively try to get your toes to separate, you will be building strength.
It is a slow process in the beginning, but almost everyone has the ability to get this ability back.
There are some other helpful exercises to speed up the process. A couple that I like are:
- Picking up a pen off the floor by gripping it between your big toe and the second toe.
- Stacking disposable cups one at a time using only your toes
Restoring the ability to spread your toes has benefits that extend beyond just a stronger foot. As mentioned earlier, the foot muscles help stabilize. The arch assists with shock absorption and helps reduce stress on your knees and hips. A healthy foot is the foundation for a strong and healthy leg.