ToePro Inversion & Eversion
One of the more advanced ToePro movements — a controlled, side-on drill that challenges the deep stabilizing muscles and tendons around the ankle through both inversion and eversion.
What This Exercise Does
ToePro Controlled Inversion & Eversion is one of the more advanced movements you can do with the ToePro device. By stepping onto the device sideways and controlling the ankle up and down, it challenges the deep stabilizing muscles and tendons that traverse the ankle — including some that travel across the plantar fascia — training control through both inversion (inner side) and eversion (outer side).
In the demonstration below, the team at Life in Motion Chiropractic in Livonia, Michigan walks through both directions. You can find the ToePro on our products page, which feeds directly into Human Locomotion. Because it’s a balance-heavy drill, keep a stable surface in front of you to hold onto.
How to Perform the Exercise
Step on sideways
Step onto the ToePro from the side, bringing your toes just past the halfway ridge of the device.
Spread your toes and set up
Spread your toes as wide as you can and hold them there, bend your knees slightly, and hold a stable surface in front of you for balance — this is a difficult maneuver.
Drive down and raise up
With knees slightly bent, drive your toes down into the pad while controlling a raised inversion, lifting up on the inner side of the ankle.
Lower with control
Control yourself back down toward the ground — a slow, eccentric inverting of the ankle. Move up and down under control, never letting it drop.
Switch to the eversion side
To challenge the outer muscles, set up facing the other way (or use the opposite leg) — toes just past the ridge, spread wide. Drive them down, bring your knee slightly forward, rise up, then slowly drop the heel to allow a little eversion at the ankle.
Repeat both directions
Control the motion upward and downward through your reps, holding your support for balance throughout each direction.
Key Cue
Keep the toes spread wide and flat the whole time — don’t let them curl up or knuckle at the joints, which shuts down the foot you’re trying to train. Control both halves of every rep, especially the slow lowering, and use your hand support freely; this is an advanced balance drill, so steadiness comes first. Keep the ranges small and controlled rather than chasing depth.
Benefits of the Exercise
Ankle stability
Challenges the stabilizing muscles around the ankle in both directions.
Deep tendon control
Trains the deep muscles and tendons that traverse the ankle joint.
Foot & fascia
Engages structures that travel across the plantar fascia and foot.
Inner & outer control
Works both inversion and eversion for balanced ankle control.
Common Mistakes
- Letting the toes curl up or knuckle instead of keeping them spread wide and flat.
- Dropping through the lowering phase rather than controlling the eccentric.
- Skipping the hand support and losing balance on an already-difficult drill.
- Forcing a large range instead of keeping the motion small and controlled.
Related Exercises & Products
Frequently Asked Questions
What are inversion and eversion?
What is the ToePro?
Where can I get one?
Is this a beginner exercise?
Why keep my toes spread the whole time?
Is this safe if I have an ankle injury?
This content is for educational purposes only and is not a substitute for individualized medical advice. Exercises shown may not be appropriate for every condition. Consult a qualified healthcare provider before beginning any new exercise program, especially if you have an existing foot or ankle condition or a history of ankle sprains or instability.
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