exercises for healthy toes

One of the most often asked questions I get is, “How do you take care of your feet.”

Even last week, when I wrote about walking big miles on a LASH (Long-Ass-Section-Hike) of the Appalachian Trail, a 65-year-old runner and Himalayan expeditionist named John specifically wanted to know about caring for the big toe when arthritis has set in. 

He’s talking about a very painful condition called hallux limitus which can worsen to hallux rigidus, where the toe won’t flex at all. 

Here’s what I told hm: 

I was diagnosed with hallux limitus in my early 30’s. I immediately retired my high heels and replaced them with wide toe-boxed shoes (Dansko clogs and trail runners) I wear a Superfeet orthotic and use gel spacers between the big and second toes.

In addition, I added toe stretches to my daily routine as well as ball rolling, calf raises and a weird little exercise where I pick up small items using my big toe and second toe like fingers. All of these exercises also help with managing plantar fasciitis which has creeped into my life!

The good news for me was that my condition never turned into hallux rigidus, which is far more serious and limiting condition. I rarely have pain in the toes anymore, just a huge, ugly, deformed and bony bump.

I should add that I no longer run. This is primarily to protect my titanium hips, but also to save my toes for as long as possible. I saw a foot podiatrist who wanted to do surgery on my big toe. I did not go that route.

So this week, I thought I’d offer up some more specific information about taking care of my feet and what exercises I use. 

Disclaimer: I am not a doctor or physical therapist and these exercises in no way are meant to replace professional care. That being said, some or all of these exercises could be added to your arsenal of foot care and, like me, you might be able to arrest the effects of arthritis and keep moving for years to come. 

This may not be categorized as an “exercise” per se, but self massage is a great place to start to learn about your foot, what’s tight and where things hurt. I like to rub out the bottom of foot with one hand and flex and extend the toes with the other, first as a group and then by separating the big toe from the other four, and eventually progressing to moving each toe on its own. 

You can also use a trigger-point cork ball to roll out the bottom of the foot. My favorite is the Classic by Rawlogy. Always relax into the ball and gently work on tight areas. Never ever work to pain. 

Note: this ultralight travel massage ball can be used on any body part and is a staple in my backpack.

You can do this very simple stretch sitting or standing. Leaving the four smaller toes on the floor, lift your big toe. Then leave the big toe on the floor and lift the small toes. This forces the small muscles to work increases mobility without loading the feet with your body weight walking or running. 

It may not look pretty, as is the case with my beat up feet, but even a few minutes of this right at your desk each day improves balance and flexibility as well as prevent injuries to the foot and ankle.

Our ape ancestors used their toes like hands to grab tree branches and other items. Most of us have completely lost the ability to do much with our toes besides walk on them, so I like to make them work a bit to free up the motion.

I take a small item like my silicone toe spacers or marbles and use my big and second toes like pinchers to pick them up and deliver them to a desired location. This exercise forces my toes to work independently, plus it has the added benefit of stretching the bottom of the foot. 

While calf raises are designed to strengthen the calves (obv) they’re also great for toe mobility and stretching the bottom of the foot. Bend the knee of one leg and stand up on the toes. While holding a table or chair for balance, raise and lower very slowly for 25-35 reps on each side.

Standing Toe Extensions

You can let go of the table and increase strength and balance by standing up on the toes while very slowly stepping the other foot forward and back. This motion mimics the pattern that happens when walking. 

Y-Balance

This is a more advanced exercise that brings it all together. Imagine you’re standing right at the center of a giant Y. Using slow and controlled movements, trace the Y with one foot pointing with the big toe. The shape can be small at first, but you will feel your hips and knees hard at work to keep you upright. The planted foot might grab on for dear life like a gymnast on the balance beam. The exercise reminds the legs that managing a load on your feet is not the sole function of the sole (pun very much intended)

Comfortable Shoes

Do you remember when actress Frances McDormand wore Birkenstocks to the Oscars a few years back? Yes, they were custom-made Valentino in “acid yellow,” apparently her favorite color, but she made quite the statement in the most comfortable Hippie shoes ever made.

As I mentioned above, I gave up heels the moment I knew my big toes were on their way to deteriorating. Walking and hiking was way more important to me than vanity.

Recently, I was asked to review a trail runner for The Trek. I’ll have more on this next week, but this wide-toe-boxed, rugged yet comfortable, supremely grippy, long-lasting shoe is the best I’ve worn to date.

And boy, did I test it walking 600 miles! You can check out my review here.

The key to happy feet is to care for them with massage, stretches and exercises as well as good shoes. Keep me posted if you try any or all of these exercises – or pick up the shoes I reviewed. It’s all in the hopes of making an entire tribe of “Blissful Hikers.”