Chart Of Yoga Poses
• Wearing shoes too short and/or too small. This causes the toe to retract forcing the joint to bend excessively.
• Anatomical progression of hammertoes as mentioned in the section on neuroma.
• A forceful bending of the toe upward whether suddenly or repetitively as some Yoga or work positions require. Forceful downward bending, usually a singular injury, can also cause onset but is more rare.
• Thin soled dress shoes – both men’s and women’s.
• Too much yoga/walking before the injury has fully healed. An injury that normally would take a few days to heal can become a long-term problem.
• Excess body weight.
• Initially mild cases may respond to wearing supportive, loose fitting soft shoes at all times. Never walk or yoga barefooted.
• Get a shoe check at a technical yoga store. See if the yoga shoes worn when the problem began were the right model for your feet, were the right size, etc.
• Stop workouts when pain begins. Take several days of rest after a painful workout episode.
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• Taking a day or three off at the onset of an injury can prevent having to take weeks or months off later due to trying to push through pain. Be conservative.
• A soft padded insole can sometime allow immediate return to activity in mild cases.
• Use ice massage technique, strategic rest and avoid bending the toe.
• If the joint feels swollen, put a dab of lipstick on the bottom of the foot at the most tender spot. Carefully slide the foot into a pair of yoga shoes with loose laces and the factory sock liners inside. Stand up to let the lipstick mark the sock liner. Remove the shoe and pull the sock liner out of the shoe. Cut a circle removing the lipstick mark.