Propulsion Starts Here: The Role of the Big Toe in Running

When runners talk about performance or injury, the focus usually lands on the knees, hips, or even cadence. But there’s one small joint that quietly makes or breaks your stride: the big toe.

Specifically, the first metatarsophalangeal (MTP) joint, the hinge that allows your big toe to extend during push-off. It might not look like much, but without proper mobility and strength here, your entire chain from foot to hip is forced to compensate. Over miles, that can affect performance and increase injury risk.

Anatomy: The Big Toe as a Lever

During running, the big toe should extend 50–60° in walking and up to 80–90° in running. This motion transforms your foot from a flexible shock absorber into a rigid lever for propulsion. Key muscles include the flexor hallucis longus , extensor hallucis longus and the intrinsic foot muscles:

• Flexor hallucis longus and brevis – drive the toe downward at push-off.

• Extensor hallucis longus – lifts the toe upward.

• Intrinsic foot muscles – stabilize the arch and fine-tune force distribution

This setup is uniquely human. Compared to our primate ancestors, humans evolved a larger, adducted first ray (big toe aligned with the foot) that allows efficient running mechanics and energy transfer.

Why the Big Toe Matters for Runners

1. Propulsion Efficiency

The big toe is the final point of ground contact before lift-off. Limited motion here shortens stride, decreases push-off power, and forces the calf or knee to compensate. Over time, these inefficiencies reduce running economy, the amount of oxygen required at a given pace. A systematic review of running biomechanics confirmed that variables tied to push-off and vertical motion strongly influence energy cost.

2. Injury Prevention

When big toe extension is restricted, force gets redistributed elsewhere. This often means:

• Plantar fascia overload → plantar fasciitis.

• Achilles stress → tendinopathy and calf tightness.

• Altered pronation → contributing to bunions or arch pain.

  
  

Even subtle gait asymmetries between the left and right foot can create meaningful differences in hip, knee, and ankle motion, as shown in recent gait studies on recreational runners.

3. The Intrinsic Factor

The intrinsic muscles of the foot, sometimes called the “core” of the foot are critical in stabilizing the MTP joint during running. Studies show these muscles fatigue during long-distance running, contributing to arch collapse (navicular drop) and less efficient propulsion.

How to Support Your Propulsion System

• Screen Your Toe Mobility: Kneel with your toes tucked under and lift your heel. If the toe doesn’t extend comfortably, you may be compensating.

• Strengthen the Intrinsics: Short foot exercises, toe yoga, and resisted toe flexion build stability around the big toe and arch.

• Mobilize Smartly: Gentle stretching of the MTP joint helps maintain range of motion.

• Mind Your Footwear: Narrow toe boxes or stiff forefoot plates may restrict natural big toe mechanics and worsen bunions.

Running performance doesn’t just start at the hips or knees it starts at the ground. The big toe is your final lever, your launch point, and the foundation of propulsion. Respect it. Train it. Keep it mobile and strong. Because whether you’re chasing a PR or just running for the love of it, propulsion starts here.

If you’re curious about how your feet impact your running or you need exercises to keep your big toe and arch strong check out RUNsource. Inside the app, you’ll find drills, mobility work, and strength progressions designed specifically for runners. It’s your go-to resource when you need clear, practical answers for staying healthy and running strong.

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Jastifer, James R. “The Foot and Ankle in Long-Distance Running.” Foot & Ankle Orthopaedics, vol. 7, no. 3, 2022, pp. 1–11. https://doi.org/10.1177/24730114221125455 .

Van Hooren, Bas, et al. “The Relationship Between Running Biomechanics and Running Economy: A Systematic Review and Meta-Analysis of Observational Studies.” Sports Medicine, vol. 54, 2024, pp. 1269–1316. https://doi.org/10.1007/s40279-024-01997-3 .

Pan, Jing Wen, et al. “Foot Morphology and Running Gait Pattern between the Left and Right Limbs in Recreational Runners.” Physical Activity and Health, vol. 7, no. 1, 2023, pp. 43–52. https://doi.org/10.5334/paah.226 .