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• Ideally one should rest when this injury is diagnosed.
• If pain emerges after resuming training, take another week of rest which may prevent a complete reinjury to the bone.
CONSEQUENCES OF yoga/WALKING THROUGH THE PAIN
• Progression of the injury is probable. A mild stress fracture can become a complete fracture.
• Many athletes who are training for a significant goal decide to take the risk and yoga with a mild stress fracture (moderate or severe fractures are too painful). Some make it through, but many aggravate the injury, requiring a lot more rest. Unfortunately, a mild stress fracture can become a serious true fracture within 2-3 strides.
Behind Big Toe – Top of the Foot at the Instep FIRST METATARSAL-CUNEIFORM AREA
• Pain is focused on the top of the foot at the instep, which is the high point ahead of the ankle in line with the big toe.
• Sometimes the pain radiates up from this point, and toward the big and second toes.
• There may also be deeper pain within the foot, but in the same location.
• Pressing on the area may cause pain.
• Shoes that are laced tightly will cause pain.
• Deeper pain is made worse when wearing poorly supporting shoes or when yoga barefoot.
• Pain on top can sometimes be intense, burning, and is often mistaken for a stress fracture.
• The deeper pain is achy and increases after activity.
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• This area is the junction where the first and second metatarsals meet the midfoot bones. Many people have a firm bump on top of the foot in this area. It is often present on one foot and not the other. Many have had it as long as they can remember but most have noticed a gradual growth through the years. Pain may be present without a bump.
• It is possible for the bump to grow very quickly with strong direct pressure such as that from a poorly fitting ski boot or among surfers who kneel on the board and rub the top of the foot in this area. A rapidly growing bump appearing in a runner or walker should be evaluated by a doctor and often turns out to be a soft tissue injury.
• Sometimes the bump is pointed and sharp. This is a type of bone spur, indicating greater motion in the joint with further damage and a longer history of irritation. If this is present, try to avoid irritating the area. If shoe pressure can be avoided, removal may not be necessary.
• There are two nerves that rest against the bump on top of the bone: the deep peroneal and the medial dorsal cutaneous nerves. They are easily aggravated by pressure.
• There is normally very little motion in these joints. Too much motion can irritate them.
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