Why Toe Splay is Important For Foot Health

Toe splay helps form a stable, three-point base in each foot— much like a tripod.

Proper toe splay also aligns the foot bones, allowing the intrinsic muscles connected to the toes to support a strong arch.

Observe the example below.

On the left, cramped toes lead to a bunion-prone position and a collapsed arch.

On the right, splayed toes naturally support and restore the arch.

The difference proper toe alignment makes is remarkable.

Unsurprisingly, research has established a connection between toe misalignment issues, such as bunions, and flat feet [1], [2].

But the advantages of toe splay extend beyond just maintaining a healthy foot arch.

In his book 'Born to Walk,' James Earl explores the intriguing connection between toe and quadriceps muscles [3].

Without adequate toe splay, the small muscles in the toes can't generate enough tension to activate the quadriceps.

This activation is crucial for absorbing the forces exerted with each step we take, which has profound implications for injury prevention.

The connection between the glutes and the big toe tells a similar tale.

Proper alignment of the big toe ensures that the foot can fully extend during the push-off phase of walking [4].

Toe extension also acts as a trigger for hip extension, aiding in the optimal activation of the glutes.

Isn't this fascinating?

Both the quadriceps and glutes, the powerhouses of the lower body, depend on the feet for optimal functionality during walking and running.

So, how can toe splay be improved?

The Toe-Splay Exercise

The toe-splay exercise is a foundational exercise for developing proper toe function.

While simple, research supports its effectiveness in engaging the intrinsic foot muscles [5], [6], [7].

Fun fact: Newborns instinctively perform this exercise to kickstart their foot strength. Here are two images of my daughters practicing this move during their first few weeks after birth.

There is another benefit to the toe splay exercise:

Since the feet aren't bearing weight in this position, you can safely do this exercise as often as you'd like, even while lying down.

How to Do the Toe Splay Exercise

The following video will show you how to correctly perform the toe spread-out exercise.

How to Use The Toe Splay Exercise

Now, some of you might find it challenging to spread your toes, as if they're glued together.

This is a common issue, often resulting from prolonged use of narrow, restrictive footwear which don’t provide room for the toes to splay.

The adage "use it or lose it" certainly rings true in this context.

If you encounter this issue, your initial course of action should be to transition to less restrictive footwear.

We typically recommend barefoot shoes, designed to conform to the natural shape of your feet.

For additional support, silicone spacers can be beneficial.

These devices can aid in retraining your toes to spread out.

Interestingly, one study found that the combination of these spacers and wide shoes resulted in the most significant improvement in toe alignment [8].

The Advanced Toe-Splay Exercise

Once the toe-splay exercise feels effortless, the next step is to introduce resistance. This is just like how you would add resistance to basic bodyweight movements in the gym as a natural progression.

The following video will show you how to perform this exercise in detail.

How to Use The Advanced Toe-Splay Exercise