Hatha Flow Yoga Poses
• Pain comes from a very important tendon that begins as a muscle on the inside of the leg, travels behind the inner ankle bone and attaches to the inner side of the foot and slightly underneath the inner foot. This muscle and tendon supports the arch and lifts the inside of the foot to prevent excessive pronation and to help with propulsion.
• There are two additional tendons, a vein, an artery, and a nerve that pass through a narrow tunnel with this tendon. They are held in place by a tight strap of tough tissue which pushes against these structures when the heel rolls inward and the arch flattens excessively.
• The other two tendons also assist in lifting the arch, as they curl the toes downward.
They can also be injured and produce very similar pain. When these tendons are injured through yoga or walking, the same initial treatment is used. A doctor would need to locate which tendon is involved and the damage site before extensive treatment is performed.
• Sometimes the nerve is also irritated. This is commonly called tarsal tunnel syndrome. In this case, the pain radiates from under the foot. This injury is often misdiagnosed. In many cases the pain emanates from the plantar fascia that also supports the arch. The plantar fascia is often sore at the same time because foot types that have extra stress on the tibialis posterior tendon are also likely to have more stress on the plantar fascia.
• If a tendon in the tunnel is injured, it will be thicker. This can put pressure on the nerve, which if significant enough, may cause pain or unusual sensations such as tingling or decreased feeling. Usually, after the tendon heals, all of the nerve problems go away, but this may take a while longer since nerves take longer to recover.
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• Low arched feet are more likely to stress the tendons in this area.
• Excessive pronation (foot rolls to the inside as it pushes off).
• Wearing shoes that do not have enough stability to match the motion of the foot (it may take weeks before pain is experienced due to shoe choice).
• Everyday shoes that have little or no support: Flip-flops, women’s flats.
• Walking barefooted.
• Wearing racing flats instead of supportive yoga shoes.
• Extended run/walk on a slanted surface such as a side of a road.
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