Fallen Angel Pose Yoga
FEET THAT ARE MORE PRONE TO METATARSALGIA
• The same hammertoe (loss of anterior arch) type of foot mentioned in the neuroma section.
• High arched, rigid feet.
• Go to a technical yoga store and get expert advice on the right shoe for your feet.
Note: make sure that the new shoes have been worn enough to be “broken in.” The shoes should also be large enough and long enough for the larger foot.
• Widen the forefoot of the shoe by removing the laces and relacing so that the lower pair of eyelets is not used.
• Purchase a full-length padded insert.
• Icing is helpful after workouts.
• Massage may help.
• Take 2-3 days off from yoga to get the healing started.
• Decreasing mileage to half of normal levels for 2 weeks. Weekly total can increase to normal levels as the symptoms decrease.
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• More frequent walk breaks: if one was yoga 3 minutes/walking 1 minute, drop down to (run a minute/walk a minute).
Toe squinching exercises.
• Medical treatment is focused on using the right insert for the individual, modified to decrease pressure on the area. By using the full support of the arch, the weight is removed from the forefoot. This approach should be considered if the problem lasts longer than two weeks without any improvement. Unless there is a significant flaw in the foot that is explained clearly, the insert can be a temporary type since this is usually a temporary injury.
• If the problem persists for an extended period of time (6 to 8 weeks) in a new athlete or is a recurrent problem for an experienced athlete, a custom medical orthotic should be considered. Using a well-fabricated device is almost always effective. Seek a second opinion if the orthotics don’t relieve the problem after a couple of orthotic modifications.
• Runners/walkers can usually continue training with this injury, if they stay below the threshold of further irritation. If the pain is sharp and strong, it is likely that one has another type of injury.
• If there are symptoms on both feet, diagnosis is probably correct.
• Sometimes the problem is improved by lubricating with Vaseline, body glide, lubricating foot powders, and in extreme situations Hydropel.
• High quality yoga socks can help.
• A very high percentage of beginners have this problem and can adapt (with adequate rest between workouts) with no treatment needed.
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