As Doctors of Physical Therapy, we have a bias toward choosing biomechanically appropriate footwear. For several of us, that includes a bias toward shoes that keep the foot/ankle in more natural positions. That does not mean extreme barefoot or minimal type shoes (although those do have their place) but trying to find shoes that encourage appropriate movement rather than putting the body into extremes. The challenge with that is that some people actually do really well in those extremes. An easy example of this is heel drop. While many people seem to do best in mid level drops, there are others who do much better with a higher or lower heel drop. The same can be said of toe spring, or the upward curve under the toes. We generally suggest finding shoes that have a low toe spring angle as we generally suggest staying away from footwear that keeps your body in positional extremes as this allows the toes to be kept in a neutral position. However, some people actually do well in a shoe with more toe spring, so for those who do better with that attribute, this guide is for you.
Guide to Toe Spring in Running Shoes
Written By Chief Editor Matt Klein
Edited by Content Manager Bach Pham
What is a Toe Spring and Who Benefits?
Toe spring, or toe spring angle, is the angle of extension the toes are held in by the front of the shoe. Typically, it is best to have the toes resting in a neutral position (0 degrees of flexion or extension) as neutral positions generally place the least amount of stress on joints (Neumann, 2016). Normal running gait requires anywhere from 60-90 degrees of toe extension in order for the body to transition over the front of the foot at the terminal stance and pre-swing phases of gait (See HERE for a review of the running gait cycle). For those that do not have that range of motion (due to stiffening of toe joints, hallux rigidus, etc), a forefoot rocker, or the upward curve of the sole from the ground up to the toes, can help promote forward motion without requiring the big toe to extend. It is important to remember that toe spring and forefoot rocker are two distinct features of shoes, and one can exist without the other.
A forefoot rocker can influence the biomechanics of the lower extremity. If executed correctly, they can reduce plantar pressures (pressure on the sole of the foot), can shift load away from the foot, ankle and calf and redistribute it to the knee and hip (Ahmed et al., 2020; Sobhani et al,. 2016; Sobhani et al., 2017). This may be good for certain people looking to reduce the load at their calf and forefoot, but potentially problematic for those looking to shift load to those spots and away from others.
What a Large Toe Spring Angle Does
Running requires at least 60-90 degrees of toe extension for normal locomotion. An appropriate forefoot rocker can compensate for this if someone is missing that motion. However, toe spring only accentuates extension of the big toe. A large toe spring angle comes up so far that it holds the toes in extension without allowing them to flex. This tension on the toe flexors also tightens the plantarfascia and lifts the arch. This can naturally stiffen the foot, a normal part of the "windlass mechanism" of the foot the plantar fascia assists with. This is particularly important during the propulsive phase of gait where the foot needs to become a stiff platform for the body to push off. In short, toe spring both demands consistent extension motion of the big toe joint while also creating a more rigid lever through the whole foot. A rigid lever can be helpful for higher speed efforts because of the rigid lever it facilitates.
Some Negative Effects of Large Toe Spring Angles
(for some runners)
(for some runners)
A large toe spring angle can also change how people react to a shoe. The upward curve can functionally shorten the shoe if the angle is steep enough, causing people's toes to hit the superior aspect of the upper. This may require many individuals to go up a half-size to accommodate this, which may or may not work if the flex points of the forefoot are incorrectly offset. For those who choose not to change size, many people may compensate and functionally shorten their own foot by curling, flexing or "clawing" their toes to prevent them from hitting the end of the shoe. This now does the opposite of the above and puts the toe flexors and toe joints in an excessive, constant amount of flexion. This can shorten both the muscles and stiffen the joints, causing irritation/overworking of the active tissues (muscles) or shortening of the active and passive tissues. The human foot is meant to be able to move into and out of extremes of motion, not be held in them when also factoring in the shock absorption and propulsive requirements associated with running and gait.
Those who lack toe mobility, have sensitive plantarfascia/toe flexor muscles or have a history of toe-curling (because excessive toe spring angles can also cause the foot to shorten itself by constantly flexing the toes to make the shoe fit more true to size) should avoid shoes with toe spring. Those who tend to have more flexibility and are looking to stay at end range to maintain stability may like something like this, but we generally suggest shoes to keep the toes in neutral and let the forefoot rocker come up to the toes, rather than up with them.
Do I Need a High Toe Spring Shoe?
While some form of
forefoot rocker is required for the increasingly taller and stiffer
midsoles we are seeing on the market, how large a toe spring angle
people will be able to tolerate will vary. It is a far safer option to
have a low toe spring angle with a forefoot rocker as the toes typically
do best in a neutral, middle position if they are to stay in one place
for long periods of time. Additionally, large toe spring angles can
be problematic for those with arthritic toe joints or hallux rigidus
(stiffening) or may predispose others to potential toe clawing.
Given that the toes work best being able to return to a neutral position and not being forcibly held at an end range, we generally suggest most people look for shoes with a low toe spring angle. There has NOT been extensive evidence linking a high toe spring angle to an increased risk of injury and our concerns come from basic biomechanics, kinesiology and clinical patterns. In fact, some people actually enjoy have their toes held in extension. It may create more stability in their foot as that naturally stiffens the arch. Others may find this makes the shoe feel faster as they may perceive that it is easier to roll forward. This may not be everyone's experience but for those looking for this attribute, the next few shoes may be ones to consider.
Given that the toes work best being able to return to a neutral position and not being forcibly held at an end range, we generally suggest most people look for shoes with a low toe spring angle. There has NOT been extensive evidence linking a high toe spring angle to an increased risk of injury and our concerns come from basic biomechanics, kinesiology and clinical patterns. In fact, some people actually enjoy have their toes held in extension. It may create more stability in their foot as that naturally stiffens the arch. Others may find this makes the shoe feel faster as they may perceive that it is easier to roll forward. This may not be everyone's experience but for those looking for this attribute, the next few shoes may be ones to consider.
Shoes with Toe Spring to Check Out
Below is our list of shoes with a higher level of toe spring in the market currently. This list will be updated frequently as we test new shoes.
Below is our list of shoes with a higher level of toe spring in the market currently. This list will be updated frequently as we test new shoes.
Topo Specter 2
Review
A higher stack trainer best for easy to marathon distance paces for some, the Specter features a moderately high amount of toe spring. It also features the widest toe box on this list.
ASICS Cumulus 26
Review
For those who are searching for a slightly firmer ride with a rockered geometry, stable neutral heel and a daily trainer that can handle some uptempo miles with a large toe spring, this is a shoe worth taking a look at. It has felt best for our heel striking runners as the front half felt difficult to work through.
Salomon Spectur 2
Review
Those looking for a firmer underfoot plated trainer with an energetic forefoot ride could be interested in the Spectur 2. A primarily fast workout trainer with a decent amount of toe spring.
ASICS Noosa Tri 16
Review
The Noosa is a very lightweight trainer that has a lot of versatility for those who want a non-plated performance trainer that can do easy miles and also speedwork. The 5mm drop, well designed heel bevel, early forefoot rocker, and large toe spring all combined to make this shoe work well for midfoot landings.
On Cloudflow 4
Review
For those who like a firmer, lower to the ground shoe that rolls quickly the On Cloudflow might be a good option to take a look at. It has a sharp toe spring that plays well into its design and really enables a fast transition forward.
ASICS GlideRide Max
Review
The ASICS GlideRide series had long been the ultimate in toe forefoot rockers, but the latest rendition added a bit of toe spring and flexibility, decreasing its utility as the perfect shoe for those with Hallux Rigidus. That being said, it is only a mild amount of toe spring and a comfortable everyday trainer.
Review
The ASICS GlideRide series had long been the ultimate in toe forefoot rockers, but the latest rendition added a bit of toe spring and flexibility, decreasing its utility as the perfect shoe for those with Hallux Rigidus. That being said, it is only a mild amount of toe spring and a comfortable everyday trainer.
Topo Cyclone 2
Review
This PEBAX trainer is a favorite at Doctors of Running for its versatility and lightness. It features a bit more of a mild and later toe spring than others on the list that seems to get along very well with our whole team.
ASICS Magic Speed 4
Review
Those who wanted a plated super-high stacked trainer for long efforts with some light toe spring will want to check out the Magic Speed 4. The shoe is a little gentler than it's full on racing companion.
adidas adizero Adios Pro 4
Review
A high toe spring racer that packs an aggressive punch with the latest update. The shoe also pushes runners laterally, which may work for those who need some medial stability, but less so for those who have lateral stability needs.
ASICS Metaspeed Sky and Edge Paris
Edge Review | Sky Review
Both of these super shoes provides a decent amount of toe spring and a ton of aggression for race day. We tend to like the Sky for 10k and shorter races while the Edge is a great long distance racer.
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