I used to think foot positioning, while sitting at a computer, was no big deal.
After all, I was in an office chair—barely putting weight on my feet, right?
Wrong!
I found out the hard way when poor foot posture led to THREE ankle surgeries for a torn tendon, bone chips, and bone spurs. Ouch! 😫
I tore the tendon playing basketball. But long before that day, I had major ankle dysfunction that caused me to twist my ankle.
And that dysfunction was caused by not keeping my ankles in a neutral position, while sitting at a computer for years.
This article is not professional medical advice. It’s based off my personal experience and opinions. For years, my poor computer posture caused muscle tension, inflammation, and chronic pain. Bad posture also decreased my mental clarity, energy level, and work productivity.
All the desk worker health tips I write about are directly related to improving posture at a computer. We are our own primary caretakers. Do your research. Make good decisions. And be the best advocate possible for your own healthcare.
Does Foot Position at a Computer Matter?
The One Golden Rule for Foot Position at a Computer
Rest your feet flat on the floor (or on a footrest) as much as possible.
This simple rule helps me avoid:
- Ankle joint dysfunction
- Muscle tension in calves and front leg muscles
- Knee joint problems
- Lower back pain
I personally keep my feet hip-width apart while flat on the floor to prevent foot pain.
Do You Need a Footrest When Sitting at a Computer Desk?
Not always! It depends on:
- Chair height
- Desk height
- Your leg length
A footrest is necessary for me when my chair is so high, that my feet aren’t touching the floor.
This happens when:
1. I’m not sitting at a height adjustable desk, and…
2. That causes me to raise my chair so my elbow level is slightly higher than my desk level.
Side note: If my elbows are below desk level, that will cause other posture problems. These issues include bicep overuse, internal shoulder rotation, and shoulder pain.
Common Painful Mistakes I See (and used to make!)
For years, I sat with my feet pulled underneath the chair.
This forces constant hamstring activation, while overextending quadriceps at the same time. Over time, my hamstrings shortened and my quadriceps lengthened.
Even though my toes were on the floor, my heels were up in the air.
This overextends my calf muscles, while compressing my tibialis (which is a muscle on the front of my lower leg). It’s the muscle that helps us lift our toes when we are walking and running.
Rolling ankles outward while sitting
This is another mistake I could’ve avoided if I would’ve just kept my feet flat on the floor while sitting at a computer.
Instead, I’d roll my ankles to the outside, so that my feet would rest on the outer soles of my shoes.
I have no idea why I’d do this. I guess it was just comfortable at the time.
The problem is, this position stretched out my lateral ankle tendons (this led to my torn tendon!)
Ideally, height-adjustable desks AND chairs are the perfect solution, eliminating the need for footrests altogether.
But regardless of your setup, remember: your feet connect you to the ground, and poor foot positioning easily transfers negative effects throughout your entire leg system!
THANKS FOR YOUR INTEREST IN COMPUTER POSTURE.
If you’ve read this far, congratulations! You’re taking valuable steps to reduce computer-related injuries by improving your posture. That’s something to be very proud of!
If you liked this article on correct foot positioning at a computer, check out my free ebook titled 3 Ways to Improve Computer Posture Immediately!
>>> Click here to download your free copy
This ebook is a great supplement to the article you just read. In this ebook, you’ll learn 3 of the most painful, poor computer posture mistakes. Then, you’ll learn how to fix those mistakes immediately with 3 simple changes to your ergonomic computer desk setup.
Go to SittingPosture.com/ebook to learn more.
Take care,
Todd Bowen
