Find your TRIPOD for healthier, better functioning feet

Tripod: 3 points that when connected form a solid base of support capable of receiving and accepting force and distributing load efficiently from the ground up.

The tripod of the foot is:

1. The base of the big toe, or big toe mound, or 1st metatarsal head

2. The base of the pinky toe, or pinky toe mound, 5th metatarsal head

3. The center of the heel, or center point of the calcaneus

These 3 points provide:

1. Mobility with stability for the foot

2. Balance the pressures in the foot

3. Allow the foot to have more efficient proprioceptive capabilities

4. Help line up the bones of the foot and lower leg to optimally transmit and receive forces

5. Establish balance in the length tension relationship of the ligaments, tendons, muscles, and other connective tissue of the lower limb and beyond!

Harness your foot tripod by using 3 coins.

Place the coins under the 3 tripod points.

• Start by lifting all the toes up. Now spread the toes and place them back down while pushing into the coins.

• Practice lunging into the tripod foot. As your knee bends, try to widen the 3 points of your tripod and coins apart (foot pronation). As the knee straightens, allow the coins to draw in and closer together (foot supination).

• Feel the movement of your tripod foot and arches as you rotate your body toward the foot and away from the foot. As you rotate your body toward your tripod/coined foot, notice how the inner arch lifts and your coins draw toward each other. As you rotate your body away from the foot, notice how your inner arch lengthens and your coins spread out.

• Now try balancing on one leg. Maintain your tripod as you find your balance on that leg, lifting the other foot off the floor. What part of your tripod wants to disconnect or disconnects easily?

• Lastly, practice some mini lunges, bending your tripod foot's leg while the other leg's foot taps forward, to the side, and behind you.

Take the coins away.

Notice the difference in how you feel and are connecting to your foot after all this exploration.

Take your foot tripod with you during your movement practices or workouts, and notice your feet when you are waiting in line at the grocery store or standing on the subway. Use your tripod like a compass to direct you back home, to find center.

Check out this video for more: