Adductor hallucis stretch: Best Stretches For Flexibility

Adductor hallucis is an intrinsic muscle in your foot that has a primary role to move your big toe toward the midline of your body (adduction).

Additionally, this muscle supports the transverse arch, especially during the push-off phase in the gait cycle.

Gait cycle – a synonym for walking pattern.

Let me show you the best way to stretch your adductor hallucis muscle.

Stretches For Adductor Hallucis

To perform the effective stretch for this muscle, you should move your big toe away from the midline of your body (abduction). Additionally, you can even perform an extension of the big toe to enhance the stretching intensity.

Here are few examples how you can achieve that:

1. Standing Toe Spread

From standing, spread your toes as much as you can. Focus on spreading the big toe towards right side (with your left foot). Repeat 10x.

2. Seated Adductor Hallucis Stretch

While sitting on a chair, grab your big toe with your fingers and gently pull your big toe away from the midline of your body (abduction). Hold for 30s.

3. Big Toe Extension

You can either stand or sit. Place one foot on the ground and lift only the big toe from the ground. Repeat 10x.

How to Locate Adductor Hallucis Muscle

Place your fingers a few inches below your big toe, where the ball and sole of your feet meet. Then spread and put your toes together quickly. You should feel the contraction of adductor hallucis muscle.

Why is Adductor Hallucis Muscle Important?

This muscle is very active during jumping, climbing or running, and can be easily affected by plantar fasciitis. That means inflammation of the plantar fascia, a connective tissue that adductor hallucis attaches to.

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Author

My name is Trivo. I'm a physiotherapist and I enjoy exercising, learning new stuff in physio and fitness world, and sharing my knowledge and point of view in this field.

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