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Your Big Toe Could Be the Missing Link…
Did you know your big toe is one of the most important stabilizers in your entire body? It plays a huge role in balance and coordination—especially as we age.
But here’s the thing: when your feet aren’t moving well, your big toe often doesn’t make proper contact with the floor. And when that happens, your body starts to compensate… in your knees, hips, and lower back.
Because…
➡️ Your big toe activates your inner thigh line, helps stabilize your foot, and plays a major role in deep knee bending.
For myself and many of my clients, I’ve noticed that if the big toe isn’t grounded in a deep knee bend, it throws off your balance—or worse, causes knee pain.
So what can happen over time…
➡️ Balance becomes harder
➡️ Deep squats feel unstable
➡️ Knee pain shows up
A quick story from Atlanta…
When I was visiting my 79-year-old mom, she asked, “Isn’t it important to work on balance at my age—like standing on one leg?”
Yes, I told her—but here’s the key:
👉If your feet, ankles, and knees aren’t moving well, simply balancing on one leg won’t help much.
You need mobility and strength from the ground up.
Otherwise, it’s like trying to walk or balance on stiff blocks. That’s what leads to strain in the knees, hips, and back—without foot mobility, the rest of the body struggles.
Here are 5 simple exercises I gave my mom that you can try too:
✅ Ankle Stretch – Improves forward ankle range & calf strength potential.
✅ Toe Stretch – Mobilizes the big toe allowing the foot move well and to stabilize
✅ Toe Raises – Activates the front of the shin (Tibialis Anterior Muscle) which helps with descending down stairs, down a hill or into a squat.
✅ Ankle Raises – Strengthens the calf/knee connection & improves lower leg strength.
✅ ATG Split Squat – Improves knee strength within the full range of motion and lower leg and ankle strength.
And these all incorporating not just muscle but tendons and ligaments which is crucial for safeguarding against injury.
These exercises are simple, effective, and anyone can do them.
The more mobility you build, the more strength and balance will come naturally—without strain and injury.
Try them out this week, and let me know how your feet (and knees) feel!
Wishing you strength and stability,
Allison
Certified ATG Fitness Coach - Facilitator of the Finally Thriving Community 🌿
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Can’t wait to see you!
Ankle Stretch
Toe Stretch
Toe Raise
Ankle Raise
ATG Split Squat
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In health and happiness,
Allison Pelot
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