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Cueing “big toe down”

Updated: Apr 7, 2021



When a movement is trained regularly it becomes engrained. When engrained, it will be replicated in other activities.


Ever tried running or walking with your toes up? Do you feel less stable? Is there a lack of muscle activation and control?


If you are trained to squat, lunge or hinge with your toes up, what movement does it carry over to?


HOW DOES THE ANATOMY WORK?


Muscles in the big toe support the muscles, ligaments and bones that create the arch. This arch is a shock absorber and transmits the energy force up through the kinetic chain of the ankles, knees and hip.


Pressing the big toe down awakens the muscles of your kinetic chain- calf, hamstring and glutes and shifts the hips into alignment with the ankle.


SQUAT- example


As you squat down and raise your toes, you will feel a shift in your centre of balance and lose the alignment of the your ribs and pelvis and therefore lose core stability. The load then shifts to your lower back and loads the spine = Increased risk of injury!


Having even weight between heel and toes teaches you to activation the intrinsic muscles of the foot for ankle stability. The arch creates a supination affect and an external rotation at the knee and hip for good alignment.


The same is for deadlifting, pressing your big toe down increases your glute activation from the onset of the lift.


IN SUMMARY


Big toe down=

⬆️Glute activation

⬆️Ankle stability

⬆️Core engagement

⬆️Carry over to persons goal or sport


✅Absorbs force safely

✅Ideal alignment of ankle, knee and hip

✅Correct sequencing of muscle activation



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