This project began about 15 years ago, when as a coach and masters athlete, I discovered there were too many lower leg muscle strains/ injuries that got in the way of good training and optimal racing. With a background in athletic training and sport science, I decided to figure out how to solve this problem. It always seemed to be that just when training was going well an injury would pop up and no matter what method of rehab or recovery I employed, it took about 4 to 6 weeks for it to heal. This 1 to 2 months often hampered aerobic development and race preparation. In a world where many athletes sign up for big events 6-12 months in advance, an untimely injury can wreck the best of plans.

I began experimenting with all kinds of strength training methods and stretching along with massage therapy, rolling, to name a few. It wasn’t until a few years ago when I learned of the spring ankle theory by Cal Dietz and Chris Korfist that felt this may be the answer. I eagerly read everything I could get my hands on, practiced, and implemented all the essential components of the program. 

I thought I found the answer. I was close but not quite there. This past winter I began to add another layer when and old friend called me up to ask about cycling advice. During the conversation, he’d mentioned a device called the Toe Pro, which he called a “game changer”. Whenever somebody cites a “game changer” I am eager and willing to learn. I got my first Toe Pro a few days later and began using it several times per week with great results. It worked so well, that after 6 weeks I ordered 10 Toe Pros and began using them with my teams at Montverde Academy as part of the strength and conditioning program. Over the initial 5 months, we saw a reduction in foot and ankle injuries. Anytime I can find a device or training tool that will decrease injuries and increase performance it quickly becomes a must-have. 

During the same time, I started using an adjustable slant board for calf and lower leg stretching. I began a deep drive into fascia and how it affects the lower leg.

Foot and ankle training is often neglected in most training programs. When we get a foot or ankle injury we tend to tape it, ice it, or throw an insert or orthotic in our shoe thinking that it will be the solution to our problem.  The foot is our connection with the ground and all of our power and movement starts here. If we want to decrease injuries and maximize performance it starts with the foot and ankle. If either does not function optimally, stress will be transferred up the chain to the knee, hip or back. Many injuries in these areas can be traced back to something not functioning properly in the foot or ankle.

Additionally, we need to develop strength in the big toe. Big toe strength is critical for jumping, sprinting, and change direction. In older populations, the strength of the big toe is directly related to the risk of falling. Another reason why training the foot and ankle is critical for all levels and all ages.

For triathletes, there is a special consideration. During a race athletes run in and out of the swim, through the transition to the bikes, and from the bikes to the run transition. Most of this is done barefoot over different terrains. The ability to strengthen our feet and create resiliency will help to reduce injuries during this type of running.

In this book you will Learn how to train the foot and ankle with multiple tools and methods. I have chosen the format of CoachTube since it is the best tool to combine text and video content. It also allows me to update content as needed.

You will learn how to integrate foot and ankle training into your own personal training program. You will also learn how to adjust and alter the methods to meet your individual needs. With consistency, you will see and feel the results by dedicating just a few minutes per day to your lower limb training.

I am very excited to share with you what I have learned and hopefully, this will allow you to remain injury free and your best performances are in front of you.

Let’s get to work.