Six Reasons to Realign the Big Toe (2024)

In the world of healthcare, there are no panaceas, or cure-alls. But a few simple strategies can have profound and lasting effects on your health. When it comes to building and maintaining foot and toe health, one simple action stands out above most others: Realigningyour big toe to theposition that nature intended. Restoringyour big toe so that it’s in line with its corresponding metatarsal bone is one of the most powerful and effective ways to treat a variety of foot problems—everything from bunions toneuromas toplantar fasciosis—and improve foot function.

Many of us who have wornconventional footwearmost of our lives have big toes that are deviated toward the midlines of our feet. In this configuration, the big toe visibly sits at an angle relative to its corresponding metatarsal bone; the other toes, especially the fifth toe, may also deviate from their intended positions. This big toe configuration is known as hallux valgus, and though it is common, it is not in any way normal.

The forces associated withtapering toe boxesare directly responsible for this big toe deformity (theheel elevationincluded in most footwear is another major player in this problem, as it puts a tremendous amount of force or pressure onsensitive ball of foot structures and already-wedged toes). Even conventional socks, to some degree, contribute to this exceedingly common foot problem by squeezingyour toes together—one of the many reasons why we favor toe socks, which allow your toes tospread and roam free.

Nature intendedyour toes (including your big toe)to be splayed well apart, and this foot shape can still be seen in infants and in individuals from barefoot or minimally-shod cultures. In this article, we offer you six compelling reasons torealign your big toe to theposition that nature intended, and weshare with you a few simple strategies on how best to accomplish this health goal (itispossible for most people to restore proper big toe orientation). The six most important reasons to realign your big toe are:

1. To enable natural arch support
2. To prevent excessive pronation and ankle sprains
3. To improve blood flow to the plantar fascia
4. To restore proper sesamoid bone orientation
5. To enhance balance and weight distribution
6. To boost intrinsic foot muscle strength

Read on to learn more about the six reasons why you should realign your big toe!

1. To Enable Natural Arch Support

Returningyour big toe from a deviated position to its intended position helps encouragenaturalarch support. The two ends ofyour main foot arch areyour heel andyour forefoot (includingyour toes).Your foot arch is most stable when the following two conditions are satisfied:

1. Yourheel and forefoot are positioned on a level plane
2. Yourtoes (especiallyyour big toe) are splayed well apart

Whenyourfoot and toes are in this configuration,your arch is able to bear a tremendous amount of weight. In fact, the more weight that's applied toyour arch,the strongeryour arch becomes(assuming thatyour foot and toes are in their optimal orientation and position).

2. To Prevent Excessive Pronation & Ankle Sprains

Excessive pronation(inward rolling of the ankle) is a common situation in the conventionally shod, as are ankle sprains. Excessive pronation can lead to many foot and lower extremity musculoskeletal problems. Conventional footwear possesses three designelements that actually promote excessive pronation:Heel elevation,toe spring, andtapering toe boxes. These designelements liftyour heel and toes above the ball ofyour foot and pinchyour toes together. In this configuration,your foot becomes extremely unstable and can do little else but overpronate.

Some conventional shoes attempt to control this instability byincorporating “pronation control” features, but this is little more than a temporary fix to a much larger problem (and it’s not always effective in achieving pronation control). Shiftingyour big toe to its intended position in line withyour first metatarsal bone actually has a supinatory (i.e., the opposite of pronation) effect on the rest ofyour foot.

Restoringyour big toe to its naturalposition will alsohelp reduceyour chances of an ankle sprain. Whenyour big toe is in this position, and when you use footwear that placesyour foot on a completely level surface, you are much less likely to suffer an ankle roll, as your big toe helps stabilize your entire foot and, without a heel, there is less distance to roll.

3. To Improve Blood Flow to the Plantar Fascia

Reduced blood flow, or circulation, to and fromyour plantar fascia (the thick connective tissue that supports your medial longitudinal foot arch, or main foot arch) can lead todegeneration and death in this tissue. The abductor hallucis muscle—the muscle responsible for movingyour big toe away from the rest ofyour foot—becomes overstretched and weak inthose who wear conventional shoes that possess tapering toe boxes. Traditional wedge-shaped toe boxes forceyour big toe towardyour foot’s midline—an action that causesyour abductor hallucis muscle to pull on another connective tissue structure (your flexor retinaculum), under which sensitive structures pass.

One such structure isthe posterior tibial artery. Diminished blood flow through this artery means thatthe plantar fascia does not receive adequate blood flow to support its metabolic processes. Plantar fascia tissue begins to die and cannot be cleared because there is a lack of circulation, and this is what causes the pain that most people (including many doctors) attribute to plantar fasciitis. The “itis” of plantar fasciitis implies inflammation, but no inflammation is usually present with this condition. Instead, it’s tissue degeneration that is seen at a microscopic level in people with this health problem.

Restoringyour big toe to its normal anatomical position relieves the tension onyour flexor retinaculum and reduces pressure on the blood vessels that pass beneath, allowing adequate blood flow to reachyour plantar fascia and exit, washing dead tissue away.

4. To Restore Proper Sesamoid Bone Orientation

Two small bones, called sesamoids, sit directly underneath the joint connecting your big toe to its corresponding metatarsal bone. Both sesamoid bones sit within the tendons ofyour flexor hallucis brevis muscle.Your foot sesamoid bones provide a smooth surface over whichyour big toe flexor tendons can slide, and they improve the ability of these tendons to transfer force fromyour lower leg muscles to the base ofyour big toe.Your foot sesamoid bones also help bear some ofyour bodyweight and reduce stress onyour other forefoot structures.

You may develop a problem calledsesamoiditis(irritation of your sesamoid bones) ifyou wear conventional footwear for prolonged periods. Shoes with tapering toe boxes that forceyour big toe into a wedge position may causeyour sesamoid bones to become dislocated, which in turn leads to dysfunction and pain in or around this area. Whenyour big toe is properly aligned withyour first metatarsal bone,your sesamoids are also properly aligned and function the way nature intended.

5. To Enhance Balance & Weight Distribution

Restoringyour big toe to its proper anatomical position may helpimprove your balance, and it helps spread bodyweight forces more evenly over the surface ofyour foot. Withyour big toe properly aligned,your foot acts like a tripod to keepyou upright andyour foot and ankle stable. The wideryour toe splay, the better balance you will have. Spreading the toes, especially the big toe, can be particularly helpful for seniors or individuals who struggle with balance problems, and it may even help reduce the likelihood of falls in some cases.

Splayingyour toes fully helps spread your bodyweight over a greater surface area on the sole ofyour foot and reduces point pressure on just one aspect ofyour foot (the ball ofthe foot, in most cases). Reducing the pressure on the ball ofyour foot helps reduceyour chances of developing common ball of foot problems, including neuromas and stress fractures.

6. To Boost Intrinsic Foot Muscle Strength

Your intrinsic foot muscles (all four layers of them) primarily serve to provideyour medial longitudinal foot arch with dynamic support. These muscles exist only within the confines ofyour foot and do not crossyour ankle. In conventional footwear, your intrinsic foot muscles can become weak and ineffective, as they are often immobilized for long periods (due to therigid solesand built-in arch bumps or props included in many traditional models). It’s not until you abandon conventional footwear (and adopt foot-healthy footwear instead) that these muscles “wake up” and begin participating more fully in the act of standing, walking, running, and weight-bearing in general.

The simple act of restoringyour big toe to its intended position can have a very favorable effect onyour intrinsic foot muscles. Withyour big toe in this advantageous position,your intrinsic foot muscles will fire more frequently, become stronger and more resilient, and help improve the integrity ofyour main foot arch.

How to Restore Normal Big Toe Position

Restoring proper big toe position is a powerful way to realize lasting foot health benefits andprevent or address manycommon causes of chronic foot problems. Here are some of the top waysyou can restore normal (and natural) big toe orientation:

• Use Correct Toes:Correct Toestoe spacers are an amazing tool for restoring natural toe splay, especially big toe position. These toe spacers are made of medical grade silicone, making them both comfortable and durable. Youcan also wear them inside shoes that possess a compatible toe box. Check out our article entitled Top 10 Benefits of Correct Toesto learn more about this helpful toe spacing device. And see our article called Correct Toes vs. Other Toe Spacers for a comparison between Correct Toes and other toe spacers available on the market today.
• Use Toe Socks:Toe socks—socks that have a separate compartment, or sleeve, for each individual toe—are helpful insupporting proper big toe alignment. Unlike conventional socks, toe socks donotsqueezeyourtoes together or contribute to big toe (or other toe) deformation. Instead, they allow your toesthe freedom tofunction the way nature intended.
• Adopt Foot-Healthy Footwear:Shoes and other footwear that possess a sufficiently wide toe box to allow for natural toe splay are absolutely crucial in restoringoptimal big toe alignment. Truly wide toe boxes (i.e., toe boxes that are widest at the ends of your toes) are rare, and it can be challenging to find them. Shoes described as “wide” aren’t always widest where it matters (i.e., at the ends ofyour toes, not at the ball ofyour foot). The good news is that every footwear option featured on the Natural Footgear site for men and women possesses asufficientlywide toe box to enable proper toe splay.
• Use BlackBoard Training Tools:BlackBoard foot training tools, including theBlackBoard Basic,ToeBands, andMeta Trigger, can all be helpful, in their own way, in restoringproper big toeorientation and shoring up the foot and ankle. These potent foot health tools approach big toe realignment from different angles, but they all contribute to the restoration of a big toe position that provides your musculoskeletal system with the bestpossible foundation.
• Perform Other Relevant Stretches & Exercises:Certain stretches, especially theBig Toe Stretch, are excellent for realigningyour big toe withyour first metatarsal bone.You can also loop an elastic band around both big toes and gently spreadyour feet apart, stretchingyour big toes away from the rest ofyour foot—an exercise that's demonstrated toward the endof this video.

Big toe rehabilitation takes time! You are trying to counteract years of damage caused by conventional footwear, so be patient and monitor your progress. Check out ourpage to learn more about how this toe spacing device can help you successfully restore your big toe to the position that nature intended. We wish you great success on your journey toward optimal foot health!

About the Author

Marty Hughes, DC

Dr. Marty Hughes is a chiropractic physician, or DC. He received his doctoral degree from Western States Chiropractic College (WSCC), now known as the University of Western States (UWS). Dr. Marty has always been interested in foot health, due to the connection between the feet and the spine. He has worked as a freelance writer for LiveStrong.com, for whom he contributed over 2,200 health-and-fitness articles. He is a co-founder of Natural Footgear and an ardent supporter of natural foot care approaches. Dr. Marty enjoys road cycling, trail running, hiking, canoeing, and cross-country skiing as well as exploring the mountains of Western North Carolina.