The adductor hallucis muscle is on the bottom of the foot under the toes. The muscle has two heads or parts. One head connects to the big toe and runs horizontally across the foot under the toes. The second head also connects to the big toe and runs diagonally down the foot.
Pain caused by the muscle is felt in the bottom of the foot, just below the toes descending into the ball of the foot and the top of the arch. You may also experience numbness and tingling in the ball of the foot.
The Location of the Adductor Hallucis Muscle
The adductor hallucis is a two-headed muscle on the foot's bottom.
The oblique head attaches the lower (metatarsal bones) of the second, third, and fourth toes and the cuboid bone, lateral cuneiform bone, and tendon of the peroneus longus in the foot. The muscle connects to a bone of the big toe (proximal phalanx).
The transverse head runs across the foot under the toes. It attaches to the ligaments (deep transverse metatarsal ligaments) of the third, fourth, and fifth toes and connects to the big toe.
The Adductor Hallucis Muscle Actions Are Moving The Big Toe In Toward The Small Toes and Bending The Big Toe Down.
The adductor hallucis muscle's primary movement is pulling the big toe in toward the small toes. The muscle also plays a role in bending the big toe down toward the floor.
For detailed origin, insertion, and action information: Adductor Hallucis Muscle Anatomy.
Adductor Hallucis Muscle Pain And Symptoms
Symptoms include:
- Pain in the ball of the foot just under the four small toes
- A feeling of numbness in the ball of the foot that may go down into the arch
- Pain intensifies while walking and standing
The adductor hallucis muscle and the flexor hallucis brevis are a leading causes of pain under the big toe and ball of the foot. The pain is most intense when walking and standing with weight on the foot and diminishes while sitting or lying down. The adductor hallucis muscle also contributes to tingling and numbing across the ball of the foot.
The adductor hallucis muscle is affected and can affect these conditions.
FOOT PAIN | GOUT | HALLUCIS VALGUS | PLANTAR FASCIITIS | PLANTAR WART
Other muscles that should be examined:
Products TWD Use and Recommend For Foot Pain
Sombra Warming Gel is recommended for relaxing muscles and relieving pain. It warms without the burning heat of other gels. An excellent choice for pain caused by trigger points, muscle/joint overuse and stiffness, and arthritis. Somba works well for chronic foot pain; it provides almost instant relief. (Not sold in stores)
Biofreeze Pain Relieving Gel is an excellent pain-relieving gel recommended for those with sudden onset muscle pain or recent injuries. It is better to use than warm therapy gels and creams for muscle pain caused by inflammation as it cools the area much like ice. If your pain is from a recent injury, use Biofreeze. It is excellent to use on sprains and strained and sore ankles.
Yoga Toes Gems are highly recommended for foot and lower leg pain. The separators stretch the muscles of the feet and many muscles of the lower leg. Used regularly, Yoga Toes do help straighten and align your toes. They can also be helpful for some cases of bunions, hammertoes, and claw toes. It can also help with issues of plantar fasciitis. For Men's shoe size ten+ and women's shoe size 12+, consider Yoga Toes For Men
The Serenily Massage Ball Set includes a smooth ball, two spiked balls, and a roller, which will give you maximum treatment for various aches and pains in your feet and other areas of the body. The balls vary in flexibility to provide needed pressure. The roller can be used for hot or cold treatments. The set comes with instructions and exercises. Rolling your feet takes just a few minutes each day and can provide excellent foot, lower leg, hip, and back pain results.
The Causes Of Adductor Hallucis Pain
- Walking or running on uneven ground
- Wearing high heels
- Shoes that are too small and too short
- Wearing a cast or brace for an extended period
Uneven and rough terrain wrecks havoc on the adductor hallucis muscle. It is common for hikers to experience pain and soreness around the toes, balls of the feet, and arches. This also applies to joggers and walkers who walk and run on uneven ground.
Standing or walking on hard surfaces such as concrete, pavement, or tile will aggravate the muscles of the bottom of the feet, including the adductor hallucis. Nurses, cashiers, servers, and people who work in a warehouse often experience foot pain due to hard surfaces at work.
Shoes that are too short or too narrow affect the adductor hallucis. If your shoes are too narrow, the toes are squeezed together, and muscles cannot function properly. If your shoes are too short, the toes curl to fit into the shoe and avoid hitting the end of the shoe.
High-heeled shoes really affect the adductor hallucis muscle. High heels throw the body weight directly onto the ball of the foot. This applies extreme pressure on the muscle affecting your gait and balance, causing all foot and lower leg muscles to overwork and compensate to maintain balance.
How To Avoid the Development of Trigger Points In The Adductor Hallucis Muscle
Injury to the foot and ill-fitting shoes are the top contributors to foot pain. To avoid foot pain well fitting shoes are a must-have. Your shoes should be wide enough not to put pressure on the foot or cause the toes to squeeze together. You should also be able to wiggle your toes a bit.
Length is also important. Your toes should not touch the end of the shoe, and if they do go up a size. If your shoes are too short, it will cause corns, bunions, deformed toes, and muscle damage. It will also contribute to pain in the ankles, legs, hips, and lower back.
If your day consists of standing or walking on hard surfaces, supportive shoes with padded soles will help cushion the foot. If you are standing in one spot for an extended time, a standing mat will also help.
Investing in proper hiking shoes will reduce the stress and strain on the foot muscles if you are a trail runner or hiker.
And last but not least, consider wearing a lower-heeled, supportive shoe for part of the day if you wear high-heels. If that is not possible, take off the high heels and walk around barefoot several times during the day to give your feet a break.
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Common Locations Of Trigger Points In The Adductor Hallucis Muscle
Check for these trigger points if you are experiencing pain on under the toes and ball of the foot.
Adductor Hallucis Muscle Self-Treatment Massage
The adductor hallucis is easily self-treated. Using hard rubber balls like the Kieba Massage Balls, you roll the bottom of the foot with the ball. Place the ball on the floor, and use your foot to roll the ball. Concentrate on the area under the toes, the ball of the foot, and the arch of the foot. The most effective treatment plan is two or three treatments lasting 1-2 minutes spread throughout the day. Start with light pressure, gradually increasing within tolerable levels. The pressure should "hurt so good" and never be painful. If you are experiencing pain, ease up on the pressure or stop.
Stop and hold the pressure for 10 seconds if you find an exceptionally painful spot, as it is likely a trigger point. Keeping pressure on the spot will help to deactivate it.
How Long Before I Feel A Reduction In Pain?
You should begin to feel a reduction in pain and increased flexibility after 2-3 days of consistent treatments. The adductor hallucis muscle is a thick muscle that lies deep in the foot, so it may take several treatments to notice a difference.
If you find trigger points in the adductor hallucis, you will want to check these muscles for additional trigger points, known as satellite trigger points.
- Flexor hallucis brevis
- Quadratus plantae
- Lumbricals
- Flexor digiti minimi brevis
- Interossei
Muscles With Similar Foot Pain Patterns
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References:
Clay, J. H., Allen, L., Pounds, D. (2015). Clay & Pounds' Basic Clinical Massage Therapy: Integrating Anatomy and Treatment (3rd ed.). Philadelphia, PA: Lippincott Williams & Wilkins
Finando, D., Finando, S. , (2005). Trigger Point Therapy for Myofascial Pain: The Practice of Informed Touch (1st ed.) Rochester, VT: Healing Arts Press.
Muscolino, J., (2016) Kinesiology: The Skeletal System and Muscle Function (3rd ed.). Maryland Heights, Missouri: Mosby.
Image Credits: Dreamstime