Posts Tagged foot pain

Navicular: Over-Stress Problem

The Navicular Bone acts as a key stone for the boney structures of the foot. When the bone gets pulled anterior (or towards the top of the foot), the spring mechanism of the foot is altered, leading to pain at the top of the foot. A muscle (known as the tibialis posterior) attaches to the navicular bone. When this muscle contracts, a pulling force is exerted on the bone. Furthermore, weight bearing activity places compressive force through the navicular. When these forces are excessive or too repetitive and beyond what the bone can withstand, bony displacement can gradually occur. Cause of a navicular stress Stress to the navicular typically occurs over time with excessive weight bearing activity such as running, sprinting, jumping or dancing. They often occur following a recent increase in activity or change in training conditions (such as surface, footwear or technique changes etc).                                                   Figure 1 – Relevant Anatomy of a Navicular Stress Fracture                                                 Figure 2 – Navicular Anatomy (right foot) Contributing factors to the development of a navicular stress There are several factors which may contribute to the development of this condition. These need to be assessed and corrected. Some of these factors include: inappropriate or excessive training or activity (particularly on hard or uneven surfaces) inadequate recovery periods from training or activity poor foot posture (especially flat feet or high arches) poor biomechanics muscle weakness (particularly of the gluteals, quadriceps, calf and core stabilisers) muscle fatigue poor balance poor flexibility (particularly of the calf muscles) joint stiffness (particularly of the ankle, heel or foot) inappropriate footwear poor running technique inadequate diet leg length discrepancies being overweight menstrual disturbances Manual medicine for a navicular over-stress problem In individuals with this condition, it is vital in to hasten healing, prevent injury recurrence and ensure an optimal outcome. Treatment may comprise of: soft tissue massage joint mobilization joint manipulation activity modification advice arch support taping biomechanical correction (e.g. the use of orthotics) technique correction footwear advice exercises to improve strength, balance, flexibility and core stability a gradual return to running / activity plan Exercises for a navicular issue The  exercises below should be performed 2 – 3 times daily only provided they do not cause or increase symptoms. Initial Exercises Foot & Ankle Up & Down Move your foot and ankle up and down as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 3). Repeat 10 – 20 times provided there is no increase in symptoms.   Figure 3 – Foot & Ankle Up & Down (left foot) Foot & Ankle In & Out Move your foot and ankle in and out as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 4). Repeat 10 – 20 times provided there is no increase in symptoms.   Figure 4 – Foot & Ankle In & Out (right foot) Foot and Ankle Circles Move your foot and ankle in a […]

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Pain in the Butt or Leg? – Try a Sciatic Nerve Floss

Sciatica or leg pain is caused by the is irritation usually usually due to cumulative injury to the nerve over time. The sciatic nerve is the largest nerve in the human body (about the width of your thumb), it travels down the back of each thigh, calf, and foot. The nerve splits into two nerves behind the knee. The sciatic nerve starts from the lower spine on either side and travels deep in the pelvis to the lower buttocks before going down the back of the leg. Half the nerve (Fibular portion) supplies the muscles on the outside portion of the leg and top of the foot. The other half (tibial portion) supplies the muscles of the calf and bottom of the foot. Sciatica is typically described as pain that shoots down the back of one thigh or localized in the buttock region. Sciatica pain can be burning, tingling, or numbness on one side of the leg. It may also be pain present on one side of the buttocks that worsens when sitting for a long time. Sciatic Nerve Floss in the video below can be used to reduce the irritation of the sciatic nerve. The sciatic nerve will be utilized to treat the sciatic nerve. Nerve Flosses are used to break the nerve free from adhesions or irritation over time that have caused the nerve to stick to the structures (like muscles, tendons, or ligaments) around the nerve and reduce the mobility of the nerve.  

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Shoes Can Do Wonders

Many of you have met our Office Manager, Jen. Well, a few  years ago Jen was suffering from some severe pain in the ball of her right foot. The pain came suddenly, soon after Jen began a job where she was mostly on her feet. It was soon discovered that Jen’s pain was primarily caused from her choice of work footwear. The shoes she was wearing were extremely thin and flat, providing absolutely no support to her foot. Some who have been in Jen’s position (maybe those who often wear high heels, perhaps…) often justify their choice of footwear, and will either suck it up and endure the pain or spend money on inserts that are created to provide more support. Now, there is nothing wrong with buying these types of inserts. It is definitely better to have some support than none at all. However, if the pain continues even with addition of the support inserts, it may be time to give up the shoes entirely. This was the case for Jen. She upgraded her flimsy shoes for some that offered great support for her flat feet. Jen felt an immediate change. She no longer experienced any pain. Not only did she noticed the lack of pain in her foot, but she also noticed that her lower back wasn’t sore as often. By changing out her shoes, Jen’s posture improved as the alignment of her spine improved. If you are experiencing lower back pain, I would recommend testing out a different pair of shoes for a couple of weeks. In order to see if there’s a difference, the new pair of shoes should provide quite a bit more of support than your last pair. This might not work for everyone, but it couldn’t hurt to try – especially if it ends up solving your back pain! By the way – the shoes Jen began wearing were Birkenstocks. These shoes often provide a great amount of support for the foot – in particular for those with flat feet (like Jen). Search around until you find the right shoes with the right support for YOUR type of foot. Contact Dr Shepard | Read Reviews From Other Patients | Shepard Pain & Performance Care on   Matthew J. Shepard, DC Shepard Pain and Performance Care 2309 E. Empire Street Ste 400 Bloomington,IL,61704 309-585-0382  

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