Foot Pain
Mortons neuroma
This is a swelling of the nerve and scar tissue arising from the interdigital nerve usually between the 3rd and 4th metatarsals. It commonly presents as:
Pain radiating into the toes
Often associated with pins and needles and numbness
Pain increased by forefoot weightbearing activities and narrow fitting footwear.
Tips for Morton Neuroma
Avoid wearing narrow footwear and high heels (small heel is usually fine)
Ice to alleviate acute pain
Intrinsic foot muscle exercises
Self trigger point release plantar fascia, tight foot musculature - golf ball, frozen coke bottle
If these do not relieve your pain seek assessment with your physiotherapist for offloading of this issue which may involve the use of padding, taping, orthotics and further referral if required.
"Turf toe" - 1st toe pain
A sprain to this joint is a common injury in athletes where the ligament and joint is damaged. This is usually a "bending" injury.
Symptoms:
Localized pain
Swelling and occasional redness at the joint
Pain aggravated by movements of the toe
Pain aggravated by weightbearing
Reduced range of movement of the toe'
Tips for Turf Toe
To avoid further injury avoid training on artificial turf where possible
Ensure you have correct footwear
Ensure you have adequate ankle movement - if not stretch calves - both bent and straight knee stretch
Cuboid syndrome
This is a "blanket term" used to describe lateral foot pain including issues with the cuboid itself. It may include issues with the peroneal tendons (running down the outside of the lower leg) also.
In typical cuboid syndrome you may suffer from:
Pain particularly with weight-bearing on the outside of your foot
May be a history of a recent ankle sprain
You may have excessively pronated (flat) feet
There may be a visible depression over the outside of your footYou may simply have lateral foot pain and the restricted movement of the cuboid bone may be implicated as the cause of this.
Tips for Cuboid Syndrome
RICE can be used in an acute setting
R = relative rest
I = ice
C = compression
E = elevation
If you are suffering from lateral foot pain that hasn't resolved over a 72 hour period you need to see a physiotherapist for a thorough assessment of the cause and you may then be given self treatment exercises that will assist in the resolution of your issue.
