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Today's video covers metatarsalgia pain relief exercises that you can perform at home. Metatarsalgia is a condition that describes pain in the metatarsal region of the foot at the point where the metatarsal bones meet the toes. This issue is typically caused by situations that apply increased stress on the metatarsal bones such as walking, hiking, jumping, dancing (especially when done barefoot) or by wearing shoes with a narrow toe box or with a high heel.
Metatarsalgia symptoms include pain near the balls of the feet that is worsened when participating in weight bearing activities, tenderness to touch in the affected region and redness and swelling in some cases.
Behavior modification is a major part of treatment and revolves around reducing the volume of activities that are aggravating the area. Additionally, you should consider changing your shoe wear to a shoe with more cushion and a wider toe box. Hoka shoes can be one good option for people.
Exercises that help reduce metatarsalgia pain involve releasing and stretching the layers of muscles on the bottom of the foot, plantar fascia and calf muscles. Stretching and releasing these areas can help reduce tightness and stress on the metatarsal region, which ultimately will help reduce pain.
Besides exercise, applying ice and potentially taking anti-inflammatory medications can also help reduce pain during the acute stages of this issue.
00:00 Introduction
00:30 First Steps for Reducing Pain
02:30 Exercise 1: Intrinsic Muscle Release
03:57 Exercise 2: Plantar Fascia Stretch
05:08 Exercise 3: Gastrocnemius & Soleus Stretches
07:36 My Best Selling Rehab Book