I used to think foot position didn’t matter when sitting at a computer.
But then years of poor posture led me to 3 ankle surgeries.
And now foot position is an important ergonomic variable for me.
Does foot position at a computer matter? Yes, I learned the hard way.
Poor foot position caused joint dysfunction in both of my ankles.
This dysfunction led to bone spurs, bone chips, and a torn tendon.
This article talks about how I corrected my foot position. 👣
Computer Posture Key Terms: Foot Position, Footrests, and Anti-Fatigue Mats
→ Foot position
Yes, foot position at a computer is a big deal. I used to sit with poor foot position. It caused muscle tension and joint dysfunction throughout my legs.
Avoid this mistake I made: I used to pull my feet underneath my chair. I’d hold them there for long periods of time. This would cause overuse injuries in my hamstrings. Which would lead to ankle, knee, and hip dysfunction. My hamstrings shortened and my quadriceps lengthened.
My solution: I always keep my feet flat on the floor when sitting at my desk. I want my ankles to be in a neutral, balanced position. Anything outside of this position can cause repetitive strain injuries. And that would affect me in all physical aspects of life, especially sports and exercise.
→ Footrest
Chair height is the most important ergonomic cue in my opinion. I like to raise my chair until my elbow level is a couple inches above desk level.
Sometimes, this correct chair height will raise my feet off the floor. In this case, I keep that chair height. But I invest in a footrest. And I keep my feet flat on the footrest when my feet can’t touch the floor.
Because having the correct chair height, and keeping my feet flat, are both important ergonomic variables for me.
→ Anti-fatigue mat
This $13 purchase from Amazon helped my knee pain go away (not paid promotion). Standing at a desk can help relieve computer-related pain that was caused by sitting. But I don’t want to work in the same position for long periods of time (even if I’m standing).
I also don’t want to stand on a hard floor. That’s why I stand on a firm, rubber, anti-fatigue mat. It allows the muscles in my feet and legs to relax slightly, opposed to when I’m standing on a hard floor.
❓ What’s your foot position right now as you read this? Flat on the floor… or tucked under your chair?
If you like this article, my Computer Posture Newsletter should be very helpful for you. (it’s free)
Especially if you’re an athletic office worker, who wants to improve computer posture and increase work productivity.
I write about easy, actionable ways to:
- Decrease computer-related pain
- Increase energy
- Improve mental clarity
- Decrease muscle tension
- Improve joint function
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Thanks for your interest in computer posture.
Todd Bowen — Computer Posture Correction and Pain-Free Ergonomics: For Office Workers Who Want to Increase Work Productivity