Tripod Foot Control: Refining the Foundations
If January's exercise was about waking the foot up again, February is about teaching it to hold its shape.
In the clinic lately, I’ve been seeing plenty of people who are trying hard with their exercises — sometimes even doing more than I’ve recommended — but not always getting the benefit because the finer details are missing. Effort isn’t usually the problem. More often, it’s that the movement isn’t being controlled properly when weight goes through the foot.
I’ve put together a short video revisiting an exercise we’ve covered before — Tripod Foot Control — with a focus on the small adjustments that make the difference between just doing it… and actually getting the benefit.
Watch the Exercise Video
Why Tripod Foot Control Matters
When your foot is working well, three key points share the load:
- the heel
- the base of the big toe
- the base of the little toe
These three points form a “tripod”.
When that tripod is stable, your foot is better able to:
- support your body weight
- absorb load
- stay steady when you walk
When it collapses or rolls inward, other areas — such as the arch, heel, or calf — often end up working harder than they should. Over time, this can contribute to fatigue, heel pain, and ongoing discomfort.
This exercise isn’t about doing more. It’s about doing it properly.
Key Points to Remember
- Start seated before progressing to standing.
- Keep even pressure through the heel, big toe, and little toe.
- Avoid clawing or gripping with the toes.
- Breathe normally — don’t tense the whole leg.
- Small amounts, done properly and done regularly, are far more effective than doing more for the sake of it.
If you’ve been working on your exercises but your foot pain isn’t improving, it’s worth having things assessed properly.
You can book online or call 3820 6326.
This information is general in nature and not a substitute for individual assessment.