Your toes spend most of the day pressed together inside a shoe. Open them back up and a few things measurably change — and a few things that get...
Blogs & News
Toe Strength for Football: The One In-Sport Study, and What Turf Toe Teaches
Every other sport page on this site borrows its agility evidence from one study. That study was done on college football players. Football is...
Does Toe Strength Help You Jump? Four Trials Say Yes — Sideways
Most of what this site says about toe strength and performance is negative. It does not improve running economy. It does not correlate with...
Bunions: What Actually Helps, What Doesn't, and What the Trials Show
A bunion is the one foot problem where a toe spacer company can point to trials rather than testimonials. It is also the one...
Shin Splints: What Predicts Them, What Doesn't Help, and Where Your Feet Come In
Shin splints — medial tibial stress syndrome, or MTSS — is pain along the inner edge of the shinbone that comes on with running...
Sleep and Running Injury: The Risk Factor That Shows Up First
Ask runners what protects them from injury and you will hear about mileage, shoes, strength work, stretching. You will rarely hear about sleep. Yet...
The Foot Core: Why Runners Should Train Their Toes Spread, Not Scrunched
Inside every running shoe is a set of muscles almost nobody trains. They are small, they attach only within the foot, and for most...
Plyometrics for Runners: What the Trials Show, and What Beats Them
Plyometrics — skipping, hopping, bounding, box jumps — train the stretch-shortening cycle: the rapid load-and-release of muscle and tendon that happens with every ground...
Hammertoe and Mallet Toe: The One Question That Decides What Will Help
If one of your toes has started to curl, there is a single question that matters more than anything else in this article: can...
Strength Training for Runners: Weak for Injury, Strong for Speed
Strength training is one of the few injury-prevention measures with a large body of randomised evidence behind it. It is also one where the...