Most Effective Yoga Poses
• Excessive pronation is the primary cause. This is especially true when it occurs after the heel starts to lift a condition called “propulsion pronation” or “late mid-stance pronation.” This often occurs inside the shoe and has no visible signs. The repetitive motion of yoga and walking, as the distance increases, results in irritation.
• High-arched feet are more likely to put extra pressure on the ball of the foot under the big toe base. This triggers impact-caused sesamoid pain, and is not related to pronation.
• Those with bunions are likely to have pain because the joint no longer works correctly. The size of the bunion is not related to the quantity of pain, however.
• Gout can be triggered by the same motions that produce other types of big toe pain, but high Uric Acid levels must be present. This “improper motion triggered version” of Gout is often overlooked by non-sports doctors. Uric Acid is elevated by many factors. Certain foods, alcohol, medications, and an inherited inability to process Uric acid are causes. Dehydration, especially over a long period of time can be a trigger. This is common in athletes who fail to rehydrate from their workouts on a regular basis.
• Shoes that are too narrow or too small can be a cause of all of these problems. Those who have longer big toes need to provide sufficient room at the end, even if this results in excess space for the other toes. Some shoes are too pointed in the front, forcing the big toe to be pushed toward the 2nd.
• Shoes with poor forefoot padding can cause sesamoid pain.
• Everyday shoes should be fitted in the same way as sports shoes. See the shoe section in this blog.
• Icing helps.
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• Dehydration increases soreness from any of these conditions. Consumption of eight glasses of water or sports drinks per day is recommend. Remember that a cup of coffee or soft drink results in only half a cup of fluid due to the diuretic effect of caffeine.
• All of the big toe Yoga Injuries, except sesamoid pain in higher arched feet, are helped by reducing pronation. Low or average-arch-height Sesamoiditis is helped by decreasing pronation. Consider more stable shoes and off-the-shelf orthotics.
• Sesamoiditis (especially the high-arched variety) responds to shoe/insole padding, and correct shoe fitting (size and shape).
• Pain that began with impact to the big toe, causing joint pain (or underneath) should be seen by a doctor if strong or persistent.
• Any strong pain should be seen by a doctor.
• Sometimes in mild cases a toe spacer between the first and second toes can help the joint to recover. They are difficult to cope with during workouts. But wearing them during everyday activity can speed the healing. They are found in pharmacies.
• Wearing open-toed shoes during the day can be helpful, but avoid unstable, poorly-supporting shoes such as thin sandals or flip-flops.
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