The Toe Pro may be the single best training device that I have found to train the foot and ankle. I discovered it in the fall of 2022 while in a conversation with an old friend. During the conversation, he had mentioned that he discovered a device that was a “game changer” for the foot and ankle. Naturally this peak my interest and I jotted down the name and immediately did some research. Upon finding the Toe pro website I realized that the creator, Tom Michaud, was someone that I knew. I had seen him back in the 90s for a foot injury. Knowing Tom and his reputation I immediately ordered one to begin learning the exercises and understanding how to train with the Toe Pro.

After just a few weeks I noticed a significant difference in how my feet felt both running and cycling. I was immediately a fan. Soon after that, I ordered 10 for our strength and conditioning program at Montverde Academy. As soon as they arrived, we began implementing them with many of our teams two to 3 times per week as part of our strength and conditioning program. During the spring semester, we noticed a reduction in overuse injuries of the foot and ankle. In addition, I feel it helped us with our sprinting program by creating toe strength and ankle stiffness which allowed us to transfer force into the ground more efficiently and safely.

The Toe Pro is a specially designed cushion that isolates different muscles of the foot and ankle to help build specific strength and resilience. It isn’t essential to use a Toe Pro, as other training cushions such as an Airex mat or a Theraband blue pad can work, although not as well. Developing strength in the big toe allows you to push off more effectively which is essential for fast running. Research has shown that in older populations, big toe strength is the key to decreasing fall risk. As stated in an earlier chapter, for every 1% increase in force generated beneath the big toe, the risk of serious injury due to falling decreases by approximately 7%. 

The exercises you will learn in the lessons ahead will build strength in the peroneal muscles that originate at the toes, wrap around the ankle, and insert on the lower leg. Researchers have found that one of the best ways to decrease the stress on the Achilles tendon is to strengthen the toes.

I have found implementing Toe Pro exercises 3 – 5 times per week to be very effective. Doing these exercises as part of a warm-up prior to running allows for the activation of important muscles in and around the foot and ankle. These exercises can also be done between sets in a strength training session, which saves time.

Strengthening the toes has been proven to protect against plantar fasciitis and metatarsal fractures. Reducing injuries and increasing performance is critical in any training program. The Toe Pro checks both boxes. The next several lessons will show you how to perform the exercises.