Flat Feet or Foot Pain? Fix Your Foot Tripod Control

If your arch collapses, your foot rolls in and out, or your feet get sore after running, walking, lifting, or playing sports, this drill can help you build better foot control from the ground up. In this video, I’ll walk you through a simple *test → fix → retest* process using the **foot tripod**: your big toe, little toe, and heel. The goal is to help you maintain better contact with the ground, improve arch control, reduce foot fatigue, and clean up knee tracking during squats, step-downs, and single-leg balance. In this video, you’ll learn: How to test your foot control with a mini squat How to find your tripod foot How to rock between pronation and supination without losing heel pressure How to progress from double-leg rocks to single-leg control How to retest your squat and check if your knees and feet are tracking better Try this 3–4x/week: Start at the level you can control with good form. 1. *Tripod foot hold* Hold big toe, little toe, and heel contact for **5–10 seconds**, **3–4 rounds**. 2. *Tripod rocks* Rock toward the big toe, then toward the little toe while keeping heel pressure. Perform **5–10 rocks**, **3–4 sets**. 3. *Progression ladder* Double-leg rocks Single-leg rocks with light support Single-leg rocks without support Rock to mini squat Step-down hover with foot control Retest your mini squat after your sets. If your foot stays grounded and your knees track over your second and third toe without caving in, this drill is a great fit for you. Stop and get checked if: You’ve had a recent injury, severe swelling, bruising, sharp pain, or symptoms that are getting worse. This content is for general education and is not medical advice. If you have pain, a recent injury, numbness, tingling, or worsening weakness, stop and get evaluated by a qualified healthcare professional.