Big Toe Mobility 👟
Last week, we started a great conversation on social media about my big toe hypermobility and my fav shoes. I want to expand on some of the things we talked about in that post. If you missed the post, you can see it below.
I always got weird holes in the tops of my shoes in the same spot, right above my big toes. I’d try thicker mesh or different shoes, but the only thing that ended up working for me was a wide toe box and shoes that actually fit my foot mechanics. In school, we learned that we need 40-60 degrees of big toe extension to help our clients with walking. This is the minimum required amount needed, but normal amounts may go up to around 90. If you have more than this, it’s generally seen as a good thing. In my opinion, too much mobility can lead to less efficient movement. As long as pain isn’t limiting you, it’s nothing to worry about. If you have pain associated with walking, running, and movement in general, we can’t forget about the big toe!
When talking about shoes, my recommendation is a wide toe box shoe with zero drop. A wide toe box allows toe wiggle room to reduce toe squish that may lead to bunions over time. Zero drop refers to the amount of incline you have from front to the back of the shoe. Most traditional sneakers have a slight incline where the heel is a bit higher than the toes. This may lead to overextending joints which can be a problem, especially if you take big steps. A zero drop shoe mimics walking barefoot, but with varying levels of cushion.
There is a wide variety of shoes within this category, my personal favorite brand is Altras. These shoes do not offer support, but allow more natural foot mechanics to build up inner foot muscles. If you’re used to a lot of support, switching immediately to a zero drop shoe will likely cause a lot of foot pain. I advise gradually decreasing how much support you have in your shoe as you build up. This may look like gradually decreasing the amount of support you have over years as your shoes wear out, or practicing wearing shoes for 10-15 min at a time. Ultimately, a comfortable shoe is the best choice!
Did you find something here that helped you on your own hypermobility journey? Join our mailing list to get tips like these delivered straight to your inbox every Wednesday!
Blog posts may contain affiliate links to products mentioned. Purchasing through these links helps support Jenna’s work - she may receive commission at no extra cost to you.
This blog is written based on personal experience and is not medical advice. Always ask your doctor for individual concerns and support.