Exercises To Get Rid Of Orthotics.

By Dr Ken Nakamura+

Walk Barefoot While Consciously Maintaining Your Tripod Foot | Dr Ken Nakamura Chiropractor

Exercises can be your key to get rid of orthotics from your shoes?


You may be saying, well I depend on my orthotics so I can’t do without them. You may be surprised to find that most people have the ability, given the time and effort to do the exercises below, to get rid of orthotic dependency.


Your health practitioner told you to get orthotics. I say that while each case is individual I would say from experience that it is possible for many of my patients to improve their standing and walking so they can get rid of orthotics from most of their shoes.


I personally don’t need to wear my orthotics in my shoes anymore. Here’s what I did.

Exercise #1: Strengthen Your Arches To Get Rid Of Orthotics:


  • Like a camera tripod, your goal is to put your weight on three points of your foot.
  • The ball of your big and little toe and your heel is where you should be putting your weight.
  • The tripod stance creates the arch in your foot needed to take the pressure of the other parts of the foot.
  • A pencil or pen should fit underneath.
  • Create the arch in your foot then relax your foot. Repeat 300-500X over a few days to a week.



Exercise #2: Stand On A Merrithew Stability Cushion or Bosu Ball

Merrithew stability cushion | Dr Ken Nakamura

  • Take off your socks and shoes.
  • Stand on the Merrithew Stability cushion or Bosu Ball:>> Warning you should not do this exercise if you have balance problems. Talk to your Chiropractor first before attempting.
  • The unstable nature of the Merrithew cushion exercises the muscles of your feet, legs and thighs and hips so that you can hold yourself up.
  • Stand on the cushion for 2 minutes and you will feel that your feet get very tired.


Exercise #3 One-Legged Tripod 

One Legged Tripod | Dr Ken Nakamura Best Toronto Chiropractor


  • Get in the tripod stance with one of your feet.
  • Now lift up your non-tripod foot and bend that same knee.
  • Simply getting in this position makes the exercise you did previously much harder.


Exercise #4: Walk Consciously while maintaining Your Tripod Stance

Walk Barefoot While Consciously Maintaining Your Tripod Foot | Dr Ken Nakamura Chiropractor

Next step is to walk consciously while trying to create your arch. For the first few days to a few weeks, you will have to concentrate on changing how you walk. The time it takes will depend on how diligent you are and how quickly your body learns the new pattern of walking.


Exercise #4: One-legged Tripod Squat To Get Rid Of Orthotics

  • Get in the tripod stance with one of your feet.
  • Now lift up your non-tripod foot and bend your that same knee.
  • Now try a squat while doing a one-legged tripod stance.
  • Always be near a wall or counter.

Exercise #5 Heel Raises To Get Rid Of Orthotics

Heel Raise Exercise | Dr Ken Nakamura

  • Either with your shoes on or off, stand with your feet apart more than the picture above.
  • Raise your heels and hold for 1 sec as high as you can go.
  • Do 3 sets of 15.


Picture Reference

Title Photo by Tracey Hocking on Unsplash

1.  The top 3 Ways Wearing Shoes Harms Our Feet and What We Can do About it.
2. J Bone Joint Surg Br. 1992 Jul;74(4):525-7.
The influence of footwear on the prevalence of flat foot. A survey of 2300 children.


Dr Ken Nakamura

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