Where Should the Stirrup Should Sit? Ball of Foot explained

Riders are often told to “put the ball of the foot on the stirrup,” yet there is widespread confusion about what that actually means and why it matters.

This distinction is not trivial. Where the stirrup sits on the foot directly affects stability, movement, and how effectively a rider can absorb the horse’s motion.

What does “ball of the foot” actually mean?

In anatomy, biomechanics, physiotherapy, podiatry, and sports science, the term ball of the foot refers to the metatarsal heads – the rounded ends of the long bones just behind the toes.

The blue line is where the foot needs to be supported in the stirrups

It does not refer to where the toes meet the foot. That area is the toe joint line (the metatarsophalangeal joints). The big toe joint is more visible and easier to point to as it's the ball on the inside of the foot, which is why it is so commonly mistaken for the ball of the foot.

In shoes or boots the crease across the front of the boot forms where your toes extend during walking. This crease corresponds closely to the toe joint line, not the metatarsal heads. If that crease sits off the stirrup, the stirrup is effectively under your toes (this will vary slightly depending on footplate width).

The metatarsal heads sit just behind this line and are often the widest part of the foot and boot (assuming correct fit- although sadly lots of riding boots are too narrow). They are specifically designed to accept and distribute load.

This area of the foot also contains a high density of sensory input from joints and ligaments, making it critical for balance, coordination, and movement control.

Why the metatarsal heads are designed for load transfer

The metatarsals play a central role in how force moves through the body.

They:

• Distribute load across several strong bones rather than concentrating it through one small joint

• Form the front support points of the foot’s natural tripod (heel, first and fifth metatarsal heads)

• Allow force from the stirrup to pass efficiently through the ankle, knee, hip, and pelvis

When the stirrup sits too far forward on the toes, load is pushed into joints and soft tissues that are not designed for sustained weight-bearing. This reduces stability rather than improving it.

Supporting movement as well as stability

Correct stirrup placement is not just about carrying weight – it is about preserving movement.

With the stirrup under the metatarsal heads:

• The mid-foot can move without collapsing

• The arches can compress and recoil

• The ankle can adapt continuously to the horse’s movement

If the stirrup sits on the toes or joint line:

• The toes are forced into extension

• The soft tissues on the sole of the foot tighten

• The foot becomes rigid

This is often made worse when riders actively push their heels down. While “heels down” is intended to allow ankle flexion, this is mechanically difficult when the foot is already braced in extension.

A rigid foot cannot adapt, so movement is passed up the chain – often appearing as gripping, tension, or instability elsewhere in the rider.

The blue line is where the stirrup needs to be able to ltoes ift up but when stirrup is in front of blue line the pink line becomes taut and reduces foot movement and ability to transfer force.

A simple self-check

To assess your own stirrup placement:

• With your foot in the stirrup, lift your toes

If the stirrup is correctly placed under the metatarsal heads:

• Your foot stays in contact

• The stirrup remains relatively still

If contact is lost, the stirrup tips, or the position feels unstable, the stirrup is likely sitting on the toes rather than the ball of the foot.

Why this matters for riding

When the stirrup supports the metatarsal heads:

• The foot remains stable without gripping

• The ankle can absorb movement

• The leg stays quieter and more effective

Important for the stirrup to support across the foot and not just focus on big toe area

This is why correct stirrup placement (or a wider base plate which then means ball of foot is on the stirrup) often feels easier and more secure straight away. It just then takes a little time for the leg muscles to work in this new position to stabilise the lower leg.

The top photo the outside (5th metatarsal) is not supported whereas stirrup supports foot from inside to outside on the bottom photo.

A note on riding boots and safety

In riding boots, part of the foot sits inside the rigid leg of the boot. This means only the front section of the foot is available to rest on the stirrup. This is often overlooked when people judge stirrup placement visually and assume the foot is “too far in” or on the arch.

The arch is not an appropriate weight-bearing surface. It is not designed to take load, it compromises balance, and it lacks the mobility required to release safely in a fall. When a stirrup sits under the arch, the foot is more likely to become trapped, increasing the risk of mid-foot fractures or dislocations if a rider is dragged.

The metatarsal heads, by contrast, allow flexibility and adaptability, helping the foot manoeuvre out of the stirrup (assuming correct stirrup size). Riding boots further complicate how it looks, as boot shape does not always reflect foot anatomy, there is often more space in the toe box and so it will deform under pressure in the event of a fall.

This is why stirrup placement should be judged by where the foot is inside the boot, not how much boot appears to be in the iron.

• 

  Toe v ball of foot in barefoot

• 

  Toe v ball of foot in boot

The key takeaway

Correct stirrup placement is not about forcing the heel down or standing on the toes. It is about placing the stirrup under the part of the foot designed to carry load while still allowing movement.

When the foot functions properly, the rest of the rider has a far better chance of using the right muscles in the right ways to be balanced.

It is why foot placement is such an important part of the Riding Ready Position. Finding the correct balance point on the foot – and understanding how the muscles respond when the foot is properly supported by the stirrup – can make a real difference to leg stability, rider balance, and confidence in the saddle.

In Rider Physio sessions, the simulator is a key part of this process. Because the mechanical horse doesn’t move forward, riders can’t rely on momentum or the horse to stabilise them. They have to find and maintain their own balance, which makes changes in foot positio

n immediately noticeable.

This allows riders to:

• Feel the difference between having stirrups on the toes v being supported through the metatarsal heads

• Understand how foot placement affects ankle movement and leg stability

• Identify their true balance point without the distraction of forward movement

Stirrup is on the seam of boot- outside of foot not supported

Stirrup now on ball of foot and inside to outside of foot supported. Now the rider is having to learn how to put weight into stirrup without it moving as previous way pushed stirrup forward.

Once riders experience this on the simulator, it becomes far easier to recognise and maintain correct foot placement when riding their own horse, but this is something you can try on your own horse (if safe to do so).

If you’d like help improving your foot position, balance, or overall stability in the saddle, Rider Physio sessions are available to book. Sessions use the simulator, video feedback, and individualised guidance to help you understand what’s happening in your body – and how to change it.