The Windlass Effect: Why Your Big Toe Could Be the Key to Fixing Plantar Fasciitis
If you’ve ever had plantar fasciitis, you know it feels like you’re stepping on a thumbtack with every stride. Most people think the problem is just “tight arches” or “bad shoes.” But often, the real culprit is something called the windlass effect — a fancy biomechanical term that boils down to how well your big toe works when you walk and run.
Let’s break this down so it makes sense (without turning it into a podiatry textbook).
What Is the Windlass Effect?
The windlass effect describes how the plantar fascia — that thick band of tissue running along the bottom of your foot — tightens to create a rigid lever for push-off.
Here’s how it works:
When you extend your big toe (like when you push off while walking or running), the plantar fascia wraps around the toe joint.
This tightens the fascia like a rope being wound around a winch.
The result? Your arch lifts, your foot stiffens, and your whole foot becomes a springboard for propulsion.
In other words: your big toe is the switch that turns your floppy foot into a rigid lever so you can run, jump, and move efficiently.
How It Affects the Plantar Fascia
When the windlass effect works properly:
The plantar fascia gets loaded and unloaded like a spring — storing energy with each step and giving it back on push-off. Yes, the fascia is an active component and unloads energy.
Your arch rises naturally, reducing stress on your foot due to the unwinding of the plantar fascia and natural contraction of the posterior tibialis tendon.
Running feels smoother and more efficient.
When it doesn’t work:
Your plantar fascia takes on way more load than it’s designed for.
The arch collapses, the foot stays “mushy,” and the fascia gets overstretched with every step.
Over time, this repetitive strain = heel pain, inflammation, and that stabbing pain of plantar fasciitis.
What Happens If the Windlass Effect Fails During Running?
If your big toe doesn’t extend well (common after stiff shoes, old ankle sprains, or just never training your foot), the windlass mechanism breaks down.
Here’s the chain reaction:
The arch doesn’t lift.
The plantar fascia can’t store and release energy efficiently.
The calf, Achilles, and foot muscles have to overwork to make up for it.
The plantar fascia takes the brunt of the force → cue plantar fasciitis.
In running terms: you lose free energy return and turn every step into a grind. Think of it like trying to sprint in sand — inefficient, exhausting, and painful over time. With your heel bone on fire.
Exercises to Improve the Windlass Effect & Help Plantar Fasciitis
The key to restoring this mechanism is getting the big toe moving and strong again. Here are a few effective drills:
1. Big Toe Extensions (Mobility Drill)
Sit in a chair, cross one leg over the other.
Gently pull your big toe upward into extension.
Hold for 20–30 seconds, repeat 2–3 times.
Goal: improve flexibility at the first MTP joint (big toe joint).
2. Towel Scrunches
Place a towel on the floor under your foot.
Use your toes (especially the big toe) to scrunch and pull the towel toward you.
Do 2–3 sets of 1-2 minutes.
Builds intrinsic foot muscle strength and big toe flexors to support the plantar fascia.
3. Short Foot Exercise
Stand barefoot, feet hip-width. Key word here is "stand," but you can start sitting.
Without curling your toes, gently pull the ball of your foot and heel toward each other to “shorten” your foot.
Hold for 5 seconds, relax, repeat 10–15 reps.
This strengthens the arch and improves foot stiffness for running. To make it even harder, focus on this drill while you squat, lunge or deadlift.
4. Big Toe Press Downs
Stand barefoot.
Lift all toes off the ground, then press just your big toe back down while keeping the others lifted.
Hold for 3–5 seconds, repeat for 1-2 minutes.
Improves motor control and strength of the big toe — essential for triggering the windlass effect.
5. Calf Raise with Big Toe Emphasis
Stand with the big toe elevated slightly on a book while the other toes are flat.
Perform slow calf raises.
This biases the big toe into extension, training the windlass effect under load.
The Bottom Line
Your plantar fascia isn’t just a passive band of tissue — it’s part of a powerful spring system designed to propel you forward. But that system only works if your big toe can extend and activate the windlass effect.
If you ignore it, you risk inefficient running mechanics, overuse injuries, and the dreaded plantar fasciitis. If you train it, you get smoother strides, stronger arches, and a more durable foot that can handle the demands of hybrid training, running, and racing.
So the next time your foot hurts, don’t just ice it and buy new shoes. Look down at your big toe. That’s the lever that could make or break your performance.
If you're struggling with plantar fasciitis, it doesn't have to be this way. Click here to schedule your free discovery call.
