Ten Tools of Balance

Toes! 

Our toes may be the most overlooked parts of our anatomy, yet they play a crucial role in balance, posture, and forward movement. We shove those humble appendages of our anatomy into tight-fitting shoes, inappropriately cushioned socks, and beautiful, designer-style shoes that risk balance and subsequent falls. And exercise regimes rarely target the importance of the toes and the flexibility and strength of the feet.  Here, my narrative introduces anatomy, physiology, and foot care.

There is a little-discussed sensory-motor loop that allows the brain to know what is under the foot and walk accordingly.  Simply put, this means the entire foot has padding, nerves, muscles, tendons, and ligaments essential for standing, walking, running, and all forms of balanced movement. The sole of the foot includes the ball, arch, and heel, each with a function contributing to normal gait. The toes also have specific functions related to human movement. The big toe carries most of our weight and provides the push-off force for forward movement. The 2^nd, 3^rd, and 4^th toes stabilize movement. And that cute little toe aids in balance.  The flexibility of all toes could be likened to the flexibility of fingers and thus can be moved in a manner to grip and make a fist.  

The flexible movement of the toes is directly related to the aforementioned sensorimotor loop. The loop tells our brain where and how we are standing, and the brain then transmits information to the muscles so they can react accordingly.  This complex loop includes not just the neurosensory receptors in muscles but also in joints and tendons. This physiology is responsible for posture, balance, and safe walking by communicating foot position to the brain.

Positioning the foot every day in ill-fitting, poorly designed shoes harms the feet and toes over time, leading to deformity, sores, and an increased risk of falls. Let’s create space to go barefoot! Let’s remove the tight-toed shoes that can cramp the toes, causing them to overlap and reduce balance.  Shoes, even expensive, well-marketed athletic shoes with lots of sole padding, can be problematic.  Over time, the padding, meant to protect the soles, numbs the nerves and subdues their messages to the brain, resulting in decreased muscle reaction for positioning and balance.

Feet and toes serve a significant role in overall health.  The reduced risk of falling, proper gait, and posture related to our two feet and ten toes are also directly related to anatomy, physiology, barefoot time, and good shoes. Exercise keeps the toes strong and flexible. It is good to know that toes can function like fingers, and that making a “fist” with them (holding on to the earth) enhances balance.  An intact motor-sensory loop from the soles of the feet to the brain is essential.

Remember to remember your toes