Kneeling Yoga Poses
This creates a pocket for the sore metatarsal head to drop into, reducing pressure on the joint. This liner can be worn on top of other liners if the shoe is large enough or long enough. It should also be worn in everyday shoes if possible. This “lipstick process” can also be done to a purchased padded orthotic liner as well.
• If the problem worsens over a 3-4 week period, see a doctor.
• X-rays are not very helpful but can monitor a positional change or swelling.
• An MRI can be helpful if surgery is considered.
• Usual initial treatment may involve anti-inflammatory meds to decrease the joint swelling.
• Do not consider an injection unless this is a last resort. Weakening of the joint is likely and delayed dislocation or progressive hammertoe is commonly a result. Injecting the flexor tendon is less risky.
• An experienced doctor can examine the toe noting how much joint swelling is present compared to the other foot, whether the toe slides up and down excessively relative to the metatarsal (drawer sign), whether the tendon at the front of the joint is more painful than the joint itself, or just how easily pain is produced. Analyzing these factors will help focus the treatment strategy.
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• Most cases respond to individualized medical orthotic treatment. The orthotics should have a padded forefoot with an additional pocket for the sore area if the area is swollen or protrudes downward. Second metatarsal Yoga Injuries respond to devices that allow for more supination, if the foot is not already supinated. Metatarsal lifts as mentioned in the neuroma injury section should be used. It is common to require a couple of additional visits to perfect the orthotic even in the hands of an experienced person. The orthotic will probably need to be corrected significantly and regularly for several months. Over time, the amount of correction can be reduced as the injury heals.
• Surgery for this problem is usually not a cure but a salvage operation, allowing some form of activity in a given sport. Surgery is recommended for painful/serious hammertoes or dislocating/dislocated toes (because the foot would be better than left untreated). Plantar plate repair as a singular procedure has shown inconsistent results in athletes.
• Exercisers are often susceptible to reinjury once they’ve had this condition, and the other foot should be protected as well.
• This injury is more common in aging exercisers due to a typical falling of the arch that occurs gradually over time. This arch condition is associated with the first metatarsal having upward motion when weight is absorbed which puts more stress on the 2nd joint.
• Many people clutch downward with their toes excessively as a way to hold their arches up if the arches are extra flexible or when experiencing a falling arch. This occasionally occurs during pregnancy.
• A form of immobilization can provide stability to the foot, promoting the healing process: rigid soled hiking boots, padded rigid soled clogs, and sometimes shoes with rocker bottoms or a special shoe modification called a metatarsal bar. These are not made for yoga/walking exercise, but for daily activities.
• Strengthening the feet while the foot is injured may aggravate the joint. But as soon as healing allows, do some simple exercises such as the “toe squinchers.” Strong feet are less likely to have this injury.
• If there is little or no progress in healing after extensive treatment, try an even larger shoe than you or the yoga store would normally consider. This has helped in some slow healing cases.