Today’s guest is Romain Tourillon. Romain is a sports physiotherapist and researcher specializing in the foot–ankle complex, with clinical leadership at the Swiss Olympic Medical Center, La Tour Hospital (Geneva). His PhD at Université Jean Monnet Saint-Étienne examined foot muscle strength and sport performance.

It’s important to train the lower legs in athletes, but the question is what type of training is best, especially when it comes to working the toes and forefoot, versus more general calf and shin work.

In this episode, Romain discusses his research on forefoot biomechanics and performance. He shares training that boosted MTP (big-toe) flexion strength ~28% in trained athletes and explains how stronger forefeet enhance sprinting, cutting, and jumping via better force transmission and stability. We also cover injury prevention, targeted foot/ankle exercises, challenges in measuring toe strength, and where 3D analyses may take the field— with practical takeaways for coaches and athletes throughout.

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Timestamps

0:00 Building a PhD Protocol from Real-Life Training

4:46 Using Everyday Objects to Innovate Foot Training

8:16 Surface Texture and Proprioception in Barefoot Work

11:27 Breaking Down Romain’s PhD Research on the Forefoot

16:22 Gym and Home-Based Protocols for MTP Flexion

22:11 Measuring Toe and Forefoot Strength Accurately

31:20 Mobility of the Forefoot and Its Role in Force Production

37:31 Results: How 8 Weeks of Forefoot Training Changed Performance

43:54 Explaining the Improvements in Cutting, Jumping, and Sprinting

53:01 Linking Forefoot Strength to Ankle Stability and Injury Prevention

58:23 Isolated Toe Training vs. Global Foot and Calf Training

1:15:09 Designing General Foot-Ankle Programs for Teams

Actionable Takeaways

0:00 – Building a PhD Protocol from Real-Life Training

Romain developed his research exercises by first experimenting on himself to understand their feel, intensity, and weaknesses.

Test new foot or ankle drills on yourself first to refine cues and feel.

Note the sensations and difficulties athletes might face before implementing.

Use self-testing to build better communication and progression strategies.

4:46 – Using Everyday Objects to Innovate Foot Training

The “foot bridge” concept came from standing barefoot on two bricks, showing that creative setups can unlock new sensations without expensive tools.

Incorporate simple props like bricks or angled boards to change foot loading.

Create small balance challenges to engage the toes and arches differently.

Use low-cost, adaptable tools to spark innovation in foot training.

8:16 – Surface Texture and Proprioception in Barefoot Work

Different surfaces alter how foot muscles activate, making proprioception a key training variable.

Rotate athletes between rough, smooth, and dampened surfaces to shift activation.

Use barefoot drills regularly to strengthen sensory feedback from the toes.

Treat surface texture as a deliberate tool to adjust difficulty and stimulus.

11:27 – Breaking Down Romain’s PhD Research on the Forefoot

Romain studied how forefoot strength training impacts sprinting, cutting, and jumping performance.

Add structured toe flexion and forefoot drills to comple...