The abductor hallucis muscle runs along the inside of the foot from the base of the big toe to the medial heel beneath the knobby ankle bone. It's common to experience tenderness or cramping in this muscle, particularly if you have weak arches. To observe it in your own body, contract it by curling the toes downward and running your finger along the inside bottom of your foot. A full stretch of the abductor hallucis requires pulling, twisting and palpation.
Manual Toe Flexing
In a comfortable position with knees bent, grab your toes and pull them toward your face. The ankle should not move; let the only hinging point be beneath the toes. Begin gently, manipulating more firmly as the body allows. For the most intense stretch, place the palms, not merely the fingers, on the bottoms of the toes and pull toward the face. This exercise engages the end of the abductor hallucis, called the insertion point. The insertion point, for all muscles, is the more mobile end as opposed to the origin point, which is the stable end.
Foot Circles
Massage therapist Doug Alexander, who specializes in plantar fasciitis, a condition of the foot associated with a weak or torn abductor hallucis, recommends foot circles. With legs extended, make outward-moving circles with the top half of the foot. The heel should remain planted down. To further isolate this muscle, Alexander says, in an instructive video entitled "Tom's Abductor Hallucis Self Care," let the big toe initiate the circular movements.
Foot Wring
Take the right foot in your hands. With the palm of the left hand, push on the toes and ball of the foot. Place the right thumb on the heel to stabilize the foot, and push downward, in the opposite direction of the toes. The whole action is a wringing of the foot, which manually lengthens the abductor hallucis from origin to insertion. Repeat on the other foot.
Foot Wobble
You'll need a helper for this one. Lie down on a comfortable surface with legs outstretched. Have a partner place his palms on either side of your heel. To warm up and lengthen the abducor hallucis, your partner should move his hands forward and back alternatively, as though the foot is a string of dough that needs thinning. The motion should begin at the heel then move up toward the toes. Pressure should be light at first but can increase in intensity as the muscles warm.
