Many runners notice unusual habits in their stride, and one of the most surprising is running with the big toe flexed up. This toe position may seem harmless at first, but it can influence balance, propulsion, and overall foot mechanics in ways that are easy to overlook. Some people do it unconsciously, while others develop the habit due to tight muscles, weak stabilizers, or improper footwear. Understanding why the big toe lifts during running and how it affects performance can help runners improve technique, reduce discomfort, and avoid long-term injury.
How Toe Position Influences Running Mechanics
The big toe plays a crucial role in maintaining stability and transferring force during each stride. When the big toe flexes upward, the natural mechanics of the foot change. The metatarsophalangeal joint where the big toe connects to the foot typically supports the rolling motion from landing to push-off. If the toe lifts, that natural rolling movement is disrupted.
The Function of the Big Toe in Normal Running
In an ideal stride, the big toe helps channel energy forward. It stabilizes the foot during the final part of the gait cycle, assisting with balance and propulsion. Without proper big-toe engagement, other structures must compensate, which can contribute to muscle fatigue or imbalance.
- Supports body weight during push-off
- Helps maintain proper foot alignment
- Assists in absorbing and dispersing impact forces
What Happens When the Big Toe Lifts?
Running with the big toe flexed up reduces contact between the toe and the ground. This can lead to less efficient movement and additional strain in unexpected areas. Compensatory patterns often develop, affecting the arch, ankle, calf, and even the hips.
- Increased tension in the muscles on top of the foot
- Reduced power during push-off
- Greater reliance on the smaller toes
- Possible imbalance in the ankle joint
Causes of Running with the Big Toe Flexed Up
There are several reasons why runners develop this habit. Some causes are physical, while others are related to footwear or running style. Identifying the root cause is a key step toward correcting the issue.
Tight Extensor Muscles
The extensor hallucis longus, the muscle responsible for lifting the big toe, can become overactive or tight. This may happen due to prolonged walking or running on hard surfaces, or from wearing stiff shoes that restrict natural foot motion. Over time, the muscle adapts to this pattern and keeps the toe lifted even when it shouldn’t.
Weak Intrinsic Foot Muscles
The small stabilizing muscles inside the foot help keep the big toe grounded. If these muscles are weak, the toe may rise unintentionally when the foot strikes the ground. This weakness is common in people who spend most of their time in cushioned footwear that limits natural foot engagement.
Improper Footwear
Shoes with elevated heels, narrow toe boxes, or stiff soles can force the big toe upward. When the toe box does not allow the toes to spread naturally, the big toe may lose contact with the ground, eventually influencing the runner’s gait.
Compensatory Running Patterns
Some runners lift their toes because they are trying to avoid discomfort, use a forefoot-heavy stride, or rely too heavily on the smaller toes. These compensations can stem from past injuries or ongoing structural imbalances.
Effects on Performance and Comfort
Although the habit of running with the big toe flexed up may seem minor, it can have noticeable effects over time. The changes in biomechanics can impact speed, endurance, and comfort.
Reduced Propulsion Power
The big toe contributes significantly to the forward push of each stride. When it lifts upward, push-off becomes weaker. This means more energy is required to maintain speed, potentially reducing overall running efficiency.
Increased Risk of Discomfort
Runners may experience discomfort in the forefoot, ankle, or even the shin area. Lifting the toe increases strain on the extensors and reduces support for the arch. Over time, this imbalance can lead to issues like
- Top-of-foot pain
- Plantar fascia strain
- Toe joint irritation
- Calf tightness
Altered Balance and Stability
Because the big toe helps anchor the foot during push-off, lifting it can create subtle instability. This instability can impact coordination and stride consistency, especially during longer runs or uneven terrain.
How to Correct Running with the Big Toe Flexed Up
Improving big-toe function can take time, but consistent practice helps restore proper mechanics. Runners can use strengthening, stretching, and mindful adjustments to encourage healthier foot behavior.
Strengthening Foot Muscles
Exercises that activate the intrinsic muscles of the foot support better toe alignment. These routines help build strength and restore grounded toe posture during running.
- Towel scrunchesUse the toes to pull a towel toward you.
- Toe yogaPractice lifting only the big toe while keeping others pressed down, and vice versa.
- Short-foot exerciseEngage the arch by shortening the foot without curling the toes.
Stretching Tight Extensor Muscles
Releasing tension in the top-of-foot muscles can reduce involuntary toe lifting. Simple stretches and gentle pressure across the extensor tendons help restore balance.
Switching to Proper Footwear
Shoes with a wide toe box, low heel-to-toe drop, and flexible soles give the big toe more room to function naturally. Overly stiff shoes can force poor mechanics, so selecting appropriate footwear can make a significant difference.
Practicing Mindful Running Drills
Drills that focus on grounding the big toe help retrain the foot to maintain contact with the ground. Short strides, slow-paced runs, or barefoot sessions on safe surfaces can improve feedback and awareness.
When to Seek Professional Advice
If the toe-lifting habit comes with persistent pain or worsens despite corrective exercises, consulting a specialist may be helpful. A physical therapist or sports podiatrist can assess gait patterns and recommend personalized treatment plans.
Signs You May Need Evaluation
- Chronic discomfort in the arch or forefoot
- Recurring calf tightness or shin irritation
- Difficulty controlling toe movement
- History of foot or ankle injuries
Running with the big toe flexed up is more than just a quirky habit it can influence foot mechanics, propulsion, and stability. Understanding the reasons behind this movement allows runners to address the root of the issue through strengthening, stretching, footwear adjustments, and mindful training. With proper attention, it is possible to restore natural toe engagement, improve stride efficiency, and reduce long-term discomfort. By keeping the big toe grounded and active, runners can enhance performance and maintain healthier running form.