Tuesday, March 13, 2012

Foot pain?

I stopped by my PT's office to pick his brain yesterday about the problems I've been having with my feet.  He suggested it may be a metatarsalgia or a neuroma- in lay man's terms, pinched nerves.  He showed me some stretches that I should do and doing them just yesterday afternoon made the biggest difference!

Do you have the same problem as me?  Here are some of my symptoms:
  • Pain in the ball of my foot- just behind my toes.
  • Pain that gets worse when I run and improves when I rest.
  • Pain that radiates from the balls of my feet and into my toes.
  • Pain that worsens when I flex my feet.
  • Increased pain when walking barefoot- especially on a hard surface.  Pain lessens when wearing shoes.
Some of the causes of my pain are:
  • Lots and lots of running.  (Duh).
  • Change in footwear.
  • Footbox that is too small.
  • A flexible foot.
  • Overpronation.
Now for what you are looking for: TREATMENTS

Although I'm good at hiding things from you- I am not hiding a profession as a doctor.  So, there you go- that's my disclaimer.

If it is actually Morton's Neuroma, then this problem is serious and could require surgery.  I don't believe this is what I have.

For now I will be doing the following:

 I am putting my feet in an ice bath for 10-15 minutes 1-3 times a day.  (As often as I can!).

Elevation for 20 minutes-ish.

Toe and arch stretch.  All you do is pull your toes up as far as you can with your hands.  Hold the stretch for 30 seconds and repeat a few times.

Flex toes.

Pick up blankets with toes.

PT says I should keep running for now and see how the next week or so goes.

I will be getting new shoes and looking into orthotics.  They recommend getting custom orthotics for support for your metatarsal heads (where your toes connect to the ball of your foot), as well as for arch support.

Have you entered my Handful Bra Giveaway yet?


Christie said...

Raina from Small Town Runner suggested writing the alphabet with my feet/toes several times throughout the day when I was having these similar types of pains. Literally, all day at my desk I would do this over and over and my feet got better within about 3 days. Try it out :)

kalie said...

I am glad you saw your PT. I was going to text you about that today. :)

Coy Martinez said...

I don't think I've ever met anyone with that problem before, it's kinda interesting. Hopefully all those things that you're trying and are gonna help! I bet the orthotics and new shoes make it better.

Kimberly Bouldin said...

You just described what I have been going through since early January! I have been going to my sports dr for ART (active release technique), which has helped tremendously and taking an anti-inflammatory (Mobic). We thought it was a neuroma, which I have had before, but now he says it is metatarsalgia. I believe it came from wearing compression socks on my feet (not able to spread out like it should), as I was fine before I started wearing them. Back to only compression sleeves now.

Mine wasn't too bad once my foot was warmed up when I ran, but walking barefoot was excruciating! I can now walk barefoot again without pain.

I am still doing ART weekly until my 2 spring half marathons are over.


2 Slow 4 Boston said...

I think you're the first person I've heard of with this problem (lucky you). Glad the stretches seem to help a lot.

Rachelle Wardle said...

Very very interesting information. I have been having problems with my feet but it is on the outside and I think more indicitve of tendonitis. I am an overpronator as well so I am very suseptable to foot problems.

I hope all of the PT's suggestions work and you are back on your "feet" in no time. :)

Ali Mc said...

I love this - I think I do have something similar.....I'll do these exercises anyways :D

Unknown said...

Everything you've described in terms of treatment can help reduce your symptoms but fail to address the cause. Therefore, the result will be temporary. The overpronation you describe is the cause of a flattening arch over time due to inadequate footwear support of your body weight against gravity. It's widespread and common, but not normal. This results in all sorts of conditions, including: plantar fasciitis, Bunion, Morton's Neuralgia...

The solution is a "full-contact" custom flexible foot orthotic designed from an accurate 3D impression of your corrected foot posture and calibrated to flex specific to your forefoot flexibility and weight.

Good Luck.

Suz and Allan said...

Hope the exercises help a lot and this turns out to be something that won't give you too much trouble and pain!

Unknown said...

@Suz and Allan: These exercises won't hurt you by any mean and are really helpful if performed properly!

Foot Pain