[waves]

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BACKGROUND:
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Some of you may recall that several years ago i had successive trauma to the sesamoids under the ball of the foot - tiny bones embedded in the tendon which control the flexing and pointing action of the foot. The bones sit just below the ball of the foot, and when inflamed any stress - standing up (let alone, holding weights, walking etc), or flexing the area worsens the inflammation.

I had magnetic therapy and ultrasound treatments which worked well. Healing is not immediate however and requires a year or two building up resistance to normal activity. At first, I had repeated "accidents" that set me back to square for a couple of years. Last year in May i had my last treatments and had had no more significant accidents since.

I have been able to stretch more, stand on tip-toes, crouch (could do none before without causing severe inflammation w/ swelling), walk more, and recently even walk in slightly heeled, thin-soled shoes extensively (even on bumpy transits!) without ANY pain whatsoever the following day.

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THE PLAN:
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So i decided i could try to start running again. Just a little at a time... since i would do little sprints anyway to catch buses and stuff, without consequence.

I need to start running again. Walking does not really cut it for me, and i need exercise. My feet had taken enough impact the past few months that they could have handled "easing" back into jogging, partly because i am so out of shape, it would only be short spurts between a lot of walking at first!

I also figured at first sign of any inflammation, i could immediately change to just walking. (Even if it doesn't help me as much, mentally.)

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WHAT HAPPENED:
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i was to go running last night. For the first time. I did my usual stretching which includes flexing the foot, and felt a slight twinge. I reduced the stretching and hoped for the best. However i decided not to run but only to walk so as not to "push it" until i could see if things got bad and how well/quickly they resolved. (Inflammation only shows up the following day.)

Before i left my mother had called for someone go help her carry two very heavy bags of groceries from the bus stop. i did that. Very heavy, another twinge. ACK.

i needed to go to a not-so-near pharmacy too, after which I meandered for a bit before proceeding to what would be my "official" walk, deciding on two rounds (instead of three planned), given the walking i had already done and the twinges.

Well thank goodness i didn't run (jog).

Last night i had mild pain AT REST, which was more acute on palpation of the inner sesamoid, and trigger area (tendon attachment). That is bad news. This morning it was worse... at rest.

I put a pomade with arnica (local anti-inflammatory) and incense on it which has helped in the past .

This REALLY SUCKS. I really feel stupid for over-stretching... but it surprised me considering what all i have been doing with NO pain at all.

Now i don't know where i stand. i just have to wait. There is mild swelling today and if any pain persists more than 2 days i will have to defer any regular walking regime, for safety. LET ALONE RUNNING.

And the whole point of doing this, was to get me up and going because i can't seem to DO ANYTHING!!!!!

AND NOW THIS!!!

~ waves ~

[mrsD]

I have sesamoid bone issues too. I find that certain types of shoes really can set it off into a pain flare.

Stiff uppers of athletic shoes push against the ball of the foot which then puts stress on the sesamoids. I try and get nylon uppers whenever possible.

I also use Salonpas for flare ups...these OTC topical patches,
really work. I wear them at night. Almost as well as a shot. I had one injection in my left foot, and it was totally painful. But the daily pain, did improve after that. My podiatrist recommended stiff bottom soled shoes and not walking barefoot.

I hate to be a downer, but I think once you have this problem it is for life. Sorry. My doctor recommended against surgery unless they become extreme...says the surgery increases likihood of bunions and weakens the joint further.

You can also buy strong neodymium magnets (at least 8000-10,000 gauss) and apply to the nerve on the instep (top of foot) for some pain relief. (south pole to the skin)

Sometimes we have to change our lives. I had to give up crocheting when my carpal tunnel started. I loved crocheting!
I was angry about that for a while, but I got over it.

[bizi]

just a quick note, this really is upsetting, you were trying to get a new plan of action and have this set back.
I amsorry.
I usually hurt my self when ever I start an excercise program....
sigh
beth

[Dmom3005]

Waves

I don't know my foot problems by the name you gave them. But it sure sounds like the same thing. And I can tell totally that I am having a very
hard time getting my feet to exercise. What I've been doing is going
and doing what I can.

I am not much help I'm afraid, I am just learning how to help my problems.

Donna

[waves]

Thanks everyone for your support.

Donna,

Yes, i hear you. and i think, once my foot is viable... i am going to have to take your approach too. just get the "rhythm" of going out there 3x a week, even if i do very little. gradually, i will be able to do more. i saw that happen this year. it will happen again.

sort of a cross between changing my lifestyle and changing my mindset.

Mrs D,

i can't afford to buy special shoes however having had this problem for some time, all the footwear i normally i use - except the ones i recently "tested" with for impact resistance (and was fine) are form fitting and insulate/cushion from walking surface. my running shoes might as well have been molded to fit my foot. when i had big trouble, those were the only shoes i could handle. my indoor home slippers have form-fitting supportive lining and, interestingly, magnetic attachments (marketing gag? seem like big buttons, can't be high potency - but those slippers for whatever reason actually provided pain relief back when i was in bad shape, without NSAID patches. I try to stay away from those, i cannot tolerate them for long - skin does not like. Oral NSAIDs I have to reserve for migraines and other issues.

i realize the "sensitivity" and tendency to trauma is likely to be lifelong... but i was told i could run again, taking it slowly, by the physios who treated me. it has been many years only because of repeated traumas (clumsy me). i have read up on surgery - risk/benefit. i will NEVER EVER do that.

Have you ever been treated with magnetic therapy sessions (usually 20-30 min exposure, either in an open field, or with attachments to the feet)? that works exceedingly well. Or ultrasound in water or by gel? I did ultrasound in water (10-15 min duration) too. When my feet were real bad i had both therapies scripted concomitantly. For both, the benefit is experienced late in the treatment and you continue to have dramatic improvement (with appropriate footwear and rest of course!)

I am sorry about the carpal tunnel and the crochet. My mom can't crochet any more also. She almost didn't manage to finish my cousin's bridal doilies - over 100, (given to guests with almond candy) and that was the last of her crochet.

Bizi, thanks. there is something to that... about getting hurt when we start exercising... what a bummer. i really didn't expect it. i thought i was being so cautious.

=============

Anyway, this was the first time i got to the point of being able to handle stress/impact, without any pain.

And i blew my chance at jogging! I really believe i had good chances of success. That is the only activity that has ever given me both physical exercise and mental discipline. And low enough complication that i can get myself doing it. walking doesn't have the discipline. swimming costs money and is more complicated ...

i want to bash my head on the wall about the stretching. if i had thought carefully, it might have occurred to me that the "regular" stretching (the forced foot flex) was no longer a good idea for me. and done a gentle passive flex on my foot, using my hands instead.

DANG IT!!!

a good sign is the swelling is mild, and the inflammation is responding 100% to arnica application. so i will keep that up rigorously. for a time, i could stress my feet to the point of mild inflammation which however resolved spontaneously without treatment, just rest. i may be back at that point. but as such i won't be able to walk extensive distances (let alone jog).

i am just mad, because i am also dieting - trying to lose weight (i am, i have, actually ) ... but i need to get my LIFE back in gear... and exercise is a major change that i think would really REALLY help that department too, where dieting won't.

Today i had to go to the pharmacy again to pick up my med but I will rest up totally tomorrow and Monday. I have some legal stuff i should get to Tuesday. I might combine it with my pdoc trip Wednesday even though the timing and logistics are not at all convenient.

well... time will tell, i guess.

~ waves ~ waiting and seeing... with arnica and incense at hand.

[bizi]

(((((((HUGS)))))))

[befuddled2]

Waves, I hope the pain gets better soon. Somewhere I've heard of people doing something like walking 3 minutes and running one minute. They build up that way. Just a thought for when you able to start back up.

[waves]

Hi Barbara,

that is in fact an actual training technique to build up jogging time gradually but consistently... there is in fact a "time map" that goes with it - if you follow the indications, it will get you to a goal of jogging a certain number of minutes consecutively, within a fixed number of weeks.

i will end up doing something like that... but not as rigorous. for one thing, i am too out of shape to jog for a whole minute yet!!! ... I think might be able to hold out thirty seconds.

what i will do is what i have always done when starting... which is similar but is adaptive to my energies and to any physical limitations. of course, it does not guarantee any goal within a given time frame, but that is ok.

what i have done before is this: decide on the total distance/route to be covered. then decide which part of that will serve as initial warm up. i walk that part and then i start jogging until my heart rate gets up and i get a bit too out of breath (hopefully, before i get a stitch). at that point i drop the pace down to a fast walk until my heart rate drops just enough and i am breathing better, then resume jogging.

the initial outings end up being little bits of jogging in between rather long bits of walking.

i also have bail-out rules. if any part of me starts to hurt - i mean like knees, feet, even thigh muscles or ankles, i drop to a comfortable walk and go back, using a short cut if one is available.

thank you for your post. you put a smile on my face. you have helped me feel more positive. like, if not tomorrow, or the next day, i will again get to the point i was at, and have a shot at doing what i need to do, carefully. (and i'll know not to do that particular darn stretch the next time around!)

also i think if i feel any twinges before for any reason, i will forego any planned exercise at all until the next day when any inflammation will have developed fully and i can re-evaluate. i think i made things worse by walking around a lot after the over-stretching. Duhh.

anyway, thank you, Barbara.

~ waves ~

[Pamster]

I'm so sorry you're hurting waves. I wish I had advice that I knew would work but since I haven't walked in over twenty years I don't get that kind of pain-mine's all in the shoulders and back and thigh/calf muscle. I bet what you're going through is excruciating, I really feel for you hun.

[Jomar]

my left heel has been getting sore on and off, I can't figure out why.
tI feels like it is bruised but I sure don't recall bumpong it or anything...
In the morning it is OK and then later on it starts to hurt and sometimes I can't hardly put weight on it.

Any ideas??

I have chiro appt on Wed so I'll ask him about it then also.