Kundalini Yoga Poses
• Tendons that attach in this area pull in different directions. When the muscles that attach to the tendons tighten, the fracture can open further and can even be a cause of the injury. So if there is even a tiny fracture, there is a very high probability that the break may not heal unless the injury is cared for properly. A couple of millimeters difference in location of the break can force one to put no weight on the foot at all.
• This area of the foot must tolerate strong forces. It is especially overloaded when the foot is supinated or when yoga on uneven surfaces for a long period of time.
• Some people have a naturally large shape to the bone, which can be easily irritated by shoes pressing or rubbing. Ski boots, tight dress shoes and yoga shoes that are too narrow often cause pressure problems. This should be considered before assuming the injury is more serious.
• Too much supination puts pressure on the outside of the foot and is a common cause. When a new pair of shoes has too much correction, the following pattern can occur: the muscle whose tendon attaches to this spot is working on every step to lift the outside of the foot so it will straighten, and gets over-used. The same thing happens when midsole or heels are too worn, tilting the foot to the outside (even slightly) with each step.
• An ankle sprain (when the foot rolls under) can cause pain in this area and may result in a complete fracture. In many cases the ankle itself is barely injured, the pain comes mostly from the foot.
• Mild pain that begins gradually can be treated with ice, decreased mileage or rest, and often from shifting to a less stable, more neutral shoe. Avoiding uneven surfaces and eliminating faster workouts can allow continuation of training as the injury heals.
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• Evaluate your shoes. Any new shoe may be the cause including everyday shoes. Too narrow, too stable, or too worn shoes can be suspect.
• Strong pain, swelling, loss of function or pain that hurts to walk should be evaluated by a doctor.
• The “Jones Fracture” is a more serious stress fracture than I usually seen. It heals slowly and sometimes not at all without surgery. Make sure that the doctor that evaluates the foot can rule this out. Some doctors call all stress fractures “Jones Fractures” but this term should only be applied to this more troublesome, uncommon condition that should be treated immediately.
• It is always better to take 2-3 days off of yoga if you suspect this injury. Also, don’t finish a yoga if you may have this condition. Pain that persists through a run, and hurts a lot worse afterward, or causes pain on every walking step in your daily activities, indicates a need for rest and treatment.
• Stronger pain should be evaluated by a doctor. Stop yoga to keep from making the injury worse.
CONSEQUENCES OF yoga/WALKING THROUGH THE PAIN
• yoga with mild pain, mentioned above, is normal.
• Aggravating a stress reaction into a true fracture is easily done in this area by yoga with pain.
• If the injury progresses it can take months to heal and may require surgery.
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