My Pinky Toe is Giving Me Shoulder Pain?

Wait what? Yep, you read that title right.

I’ve been stoked to write this series, since I brainstormed it out a few weeks ago. It’s amazing how intricate our bodies are AND how unbelievably connected everything is too. In this series, I plan to explain to you how it is POSSIBLE that our pinky toe can be aiding with your shoulder pain.

Let’s start out with a test:

1. Stand up tall with your arms at your side
2. Ground throughout your feet, by evenly balancing out your body weight throughout the entire surface area of your foot—including your toes.
3. Now, push your RIGHT big toe into the ground, while lifting the your other four toes. Hold for 10 seconds.
4. Repeat again, but with your left foot—pushing your LEFT big toe into the ground and holding your left, four small toes above the ground.
5. Fairly easy, right?

Let’s do another test:

1. Start in the same positing as the first test—standing up tall, arms at your side, grounding through your feet.
2. On your right foot, push your four small toes into the ground, while trying to lift up your big toe. Lift the big toe as high as you can in the air. Hold it there for 10 seconds.
3. Repeat again, but on your left foot.
4. Pretty hard, right? Did you struggle more on one side than the other?Enjoying this post? Want to read the series? Subscribe below!Subscribe

Does the Pinky Toe Help With Balance?

Short answer: YES.
Your pinky toe is critical for lateral stability. It anchors the outer edge of your foot and helps control weight transfer.
If your pinky toe isn’t engaging properly:
Your foot collapses inward.

Your hip compensates.

Your arch loses stability.

Your core shifts.

Your opposite shoulder tightens.

See where this is going?
If you’ve ever wondered, “Is the pinky toe important for balance?” — the answer is absolutely.
And swimmers need balance more than almost any athlete.
Because in the water, balance equals efficiency.
Efficiency equals speed.

What just happened?

You just activated part of your fascial system.

Simply put, fascia is a web of connective tissue that runs throughout your entire body. It houses, connects, and supports your muscles and organs.

Think of an orange:

• The peel = your skin
• The fruit = your muscles and organs
• The white fibrous layer = your fascia

That white layer? It connects EVERYTHING.

And when one part tightens or weakens — another part pays for it.

What in the world does this have to do with shoulder pain?

When you performed those toe tests, you activated one of your 12 myofascial lines — specifically the Spinal Line.

This line:

• Starts at the bottom sides of your feet
• Travels up your leg
• Moves through your hip
• CROSSES the body
• Connects to the opposite shoulder
• Finishes at the back of your neck

That’s right.

Your LEFT foot connects to your RIGHT shoulder.

So if you have right shoulder pain… and your left pinky toe struggles with balance…

That’s not coincidence.

That’s anatomy.

Why Swimmers Should Care

Swimming is cross-body movement.

Freestyle. Backstroke. Even Butterfly.

Every stroke requires:

• Opposite arm and leg coordination
• Core stabilization
• Rotational control
• Ground reaction force transfer (even in the water)

If your big toe isn’t activating properly, your arch collapses.
If your pinky toe isn’t stabilizing, your hip drops.
If your hip drops, your shoulder overworks.

Over time?

That becomes “mystery shoulder pain.”

But it’s not mysterious at all.

It’s kinetic chain dysfunction.

Big Toe Activation and Kicking

Here’s where it gets REALLY interesting.

Your big toe plays a major role in propulsion and stability. When you push off the wall or kick, proper toe engagement helps stabilize the entire lower chain.

If your big toe can’t press into extension effectively:

• Your ankle stiffens.
• Your kick loses rhythm.
• Your hip tightens.
• Your shoulder compensates.

Most swimmers stretch their shoulders when they feel pain.

Very few check their feet.

(Mind-boggling, I know.)

It’s crazy, right? 

If you have shoulder pain:

Don’t just look up.
Look DOWN.

Test your:

• Big toe activation
• Pinky toe stability
• Side-to-side balance differences

Because yes — your pinky toe can absolutely influence your shoulder.

And next week, we’ll dive into how to FIX it.

We’ll talk:

And how kicking ties directly into shoulder health

How to improve big toe activation

Why grounding matters for swimmers

[CLICK HERE] to read Part II of this series!

Until Next Time,

Abbie Fish