You probably don’t think much about your big toe — but it’s one of the unsung heroes of your body’s movement system. Every time you walk, run, or jump, your big toe plays a major role in how efficiently your body transfers energy.
When your big toe bends upward (a movement called dorsiflexion), it triggers the windlass mechanism — a built-in tension system that tightens the plantar fascia, lifts your arch, and transforms your foot into a rigid lever for powerful push-off. Think of it as turning your foot into a springboard, propelling you forward with every step.
But when that toe is stiff — from arthritis, turf toe, or tight joints — the mechanism doesn’t work properly. Instead of acting like a spring, your foot behaves more like a shock absorber. You lose propulsion, and that lost energy gets pushed up the chain — overloading your ankle, knee, and hip. Over time, that can mean soreness, fatigue, and a less efficient stride.
Bottom line: keep your big toe mobile. Work on flexibility and movement through that joint, and your entire gait will feel smoother, stronger, and more powerful — one small change with a big impact on how you move.
Tip: Toe mobility drills, barefoot balance work, and calf stretches are great places to start. Keep your foundation strong, and the rest of your body will thank you.
Dr. Steve Muscari
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