Simply put the foot tripod refers to the 3 points of contact of the foot on the ground creating a stable base!
- ball of the big toe
- base of the little toe
- centre of the heel
Each of these should make equal contact with the ground for better balance, movement, and stability. Our feet also impact our core, posture and pelvic health (more on that in another article). They are the foundation of all movement!.
Have you ever stepped on an uneven surface, rolled your ankle, and suddenly lost your balance? Everything above the feet suddenly tried to compensate: the knees collapsed, the hips twisted, your arms flew in the air and down you went!
What’s the solution? Should we never walk on an uneven surface? Say good-bye to your kids’ Lego or quiet walks in the woods! Maybe we just don’t go out at all. Should we wear really solid shoes? Should we wear cushioned shoes? Maybe we always hold on to something steady? A cane perhaps? A walker? These are all versions of the same solution from the moderate to the extreme.
Instead, we’re better off developing a strong, mobile and resilient foot. A foot that can actively make contact on all three points, a foot with a great tripod!
Here are a few things you can try to create more resilient feet:
- Enjoy walking barefoot: start with soft surfaces like the carpet or your lawn and work up to more challenging surfaces like pebbles, your rock garden and even hilly terrain
- Create a wider base of support by allowing your toes to splay naturally: get yourself a pair of zero-drop shoes with a wide toe box, use toe-spacers, massage your feet and stretch your toes.
- Avoid a narrow toe box or shoes that force you to balance on one part of the tripod, like high heels or dress shoes
- Create supple feet: roll your feet on a ball, practice wiggling your toes independently of each other, try picking items up with your toes
- Create resilient ankles: roll your ankles in all directions while standing or sitting. Try tracing shapes in space with your foot
- Practice balancing on one foot: make sure to do this barefoot and use the whole tripod. If needed use a wall or table for support
Which one of these will you try first? How are you creating foot and ankle resilience?
Until next time… ~ breathe ~ move ~ unwind ~
