Who knew foot position for riders would be so controversial?!

"I'm a new rider and before i saw your post I was more on my toes thinking that was correct and my teacher didn't correct me. After i saw your post I used the actual ball of the foot and it has improved everything. My seat, post etc. Thanks so much for explaining this." Lenny, Instagram.

That's why I post things on social media for messages like that! If you’ve been following my recent posts about foot placement, particularly the significance of the ball of the foot in maintaining balance while riding, you may have seen some comments from riders—both positive and negative! What started as a discussion on how being on the ball of your foot enhances stability in the half seat quickly evolved into a deeper exploration of common misconceptions among riders. Let’s dive into the key points highlighted and why they matter for every rider.

The Ball of the Foot: A Stable Foundation

The ball of the foot, located behind the toes, is crucial for balance and stability, whether on the floor or in the stirrups. When you use this area, you can equally and effectively use the muscles in your legs to help you maintain the correct position in the saddle. This positioning is especially beneficial during movements like the rising trot and half seat, as it allows for a more dynamic interaction with the horse.

However, a lively debate arose about stirrup placement! Here are some key insights from the discussion:

1. Understanding the Ball of the Foot

   Many riders mistakenly believe that the ball of the foot is located at the toe joint. In reality, it’s situated just behind this point. A helpful exercise to identify the ball of the foot is to stand on a step with your heels hanging off, finding your balance point. This awareness can significantly improve foot positioning while riding, as it encourages riders to find the optimal balance without relying on gripping with the toes.

   
   
   
   

   

   
   

   After putting this photo as a poll the answers were split evenly between points 2 and 3- some even answering 2.5! You can see I've lifted my big toe up here and 2 is what is left on the floor- that's the joint of the big toe. Therefore 3 is the ball of the foot. Similarly can see in the photo below where the big toe joint movement is so again ball of foot is behind that.

   
   

   

   
   
   
   
   
   

2. Riding Boots and Human Anatomy

Riding boots are not always designed with human foot anatomy in mind! Many styles feature pointed or square toes that can squeeze the feet, affecting their natural function. The placement of the big toe may not touch the end of the boot, making it difficult for riders to accurately gauge where the ball of the foot is positioned by just looking at the boot. This mismatch can lead to improper foot placement, impacting balance and control in the saddle as they are told to move their stirrup closer to their toes by well meaning instructors etc who haven't looked at their foot biomechanics. You can see here where her big toe ends- lots of people said get a boot that fits- this one does, she just doesnt have pointy toes! Her foot doesn't move and whilst she doesn't have overly wide feet you can see where her foot is in the boot. A smaller size would be too narrow across her foot and would squeeze her feet.

3. Judging Stirrup Position by Boot Appearance

Which leads us into the last point - if you cant see how the foot fits into the boot, where the big toe movement is if you think that the ball of the foot is actually the joint line - then you can see how riders end up riding with their boot too close to their toes. Riders often assess their stirrup position based on how their boot appears rather than where their foot is positioned. This can lead to confusion, as the appearance of the boot can vary significantly depending on its shape and fit as well as different riders will have different proportions in their feet. To achieve stability, it’s vital to focus on the position of the ball of the foot rather than solely relying on visual cues from the boot.

The green line here is the ball of the foot, the red line is the joint line and the blue line on the toes. The stirrup will therefore need to be on the green line too. See the picture below for where the colours look like on a foot from a different view. You can see if weight is pushed down on green the stirrup stays in the same place, if you press down on the red line the stirrup will go forward a little and blue it will push forward. So if on red or blue to keep the stirrup still either toes need to grip or lower leg swings forward (often with knees straighter than should be and heels pressed down- both common reasons of lower leg instability when riding.

Talking about having foot on the seam or another arbitrary point on the boot may work for you and your boot but cant be applied to every boot or every rider. You need to know where the ball of your foot is not by what your stirrup looks like. Judge the foot not the boot!

The Benefits of Correct Foot Positioning

Understanding and correctly positioning the ball of the foot offers several advantages:

• Effective Force Absorption: When landing after a jump or adjusting during movement, having the foot on the ball allows for better shock absorption, engaging the ankles, knees, and hips in the process.

• Promoting a Neutral Position: A stirrup positioned on the ball of the foot helps keep the foot in a neutral position, allowing the heel to drop naturally without forcing it down. This reduces tension in the lower leg, leading to a more relaxed riding posture. It helps keep heel in line with hip using the muscles front and back of thigh equally.

• Muscle Engagement: Proper foot placement enables the muscles in the back of the thighs to function effectively, giving riders better control over their leg position and allowing for precise communication with the horse whilst also allowing heels to lower down.

Educating the Riding Community

It’s important to recognize that while some professional riders may have their own reasons for certain techniques, this doesn’t mean those methods are anatomically correct for every rider. Young riders, in particular, often look to these professionals for guidance. That’s why I believe it’s essential to continue sharing information about biomechanics and proper foot placement.

By educating riders about the “why” behind these practices, we can foster a deeper understanding that goes beyond mere imitation. This knowledge helps riders develop healthier habits, enhancing both their performance and enjoyment in the saddle.

Conclusion

The ball of the foot plays a crucial role in achieving balance, stability, and effective communication with your horse. By focusing on proper foot placement and understanding the anatomy involved, riders can improve their technique and overall riding experience. Let’s continue to educate ourselves and each other about the biomechanics of riding to create a more informed and skilled equestrian community. Happy riding!

If you want to know more about this as well as exercises to help then sign up for the rider physio video subscription. There are video tutorials using the mechanical horse to demonstrate how different foot and leg positions effect riders and their balance etc