leg pain Archives - Moving Like A Mother

Moms tend to be more vulnerable to foot pain. Why? Because our wider pelvis places our legs in a position prone to bad alignment; because of the extreme weight fluctuation we go through during pregnancy; and because we spend a lot of time at home without shoes on standing cooking, cleaning, cooking, etc. That’s just the gosh darn truth of mom life. And now, more than ever, many of us are probably spending even more time at home barefoot… and you may be feeling the consequences. So what causes foot aches and pains? Lets dive in and as always learn some quick tips and tricks that can help provide a little relief if your feet are killing you.

Why you might have foot pain

The foot is a very complex joint made up of 26 bones, 30 joints, and more than 100 muscles, tendons, and ligaments. And all of these different components need to work together to mobilize and stabilize the foot when we stand, walk, run, jump or perform any other activities the day may bring. That’s a lot of different moving pieces (pun intended) and opportunity for something to go wrong. The foot is so complex there is even a specialized doctor called a podiatrist that focuses strictly on the foot. So if you are experiencing unusual or persistent foot pain you should always consult with the appropriate doctor, podiatrist, or other health care professional.

Common causes of foot pain

Foot pain can be experienced in the toes, the heels, or the arches of the feet. Things like postural alignment, strength, shoewear and your activity level can all contribute to foot pain. There are numerous factors and diagnoses for foot pain but where specifically you are feeling your pain is a good indication of what might be the cause. Below are some common causes of foot pain for women

Bunion

If you have a bunion you may be experiencing pain near the bottom of your big toe. Genetics, activity level, foot shape and postural alignment are all factors that may contribute to what areas of your foot sustain the most pressure. Bunions usually form due to increased pressure on the mid part of your foot near your big toe and is common in people who over-pronate (or have flat feet).

Plantar fascitis

Plantar fascitis is pain that is usually experienced in the arch or near the heel of your foot. Your plantar fascia is a thick tissue that stretches from the base of your toes to your heel. Again things like poor alignment, activity changes, poor arch support, and sudden weight gain can cause increased stress and pulling on this ligament. The tissue then becomes swollen and inflamed and pain is often felt near the heel, where the ligament attaches. Things like standing and walking can become very painful, especially first thing in the morning. Plantar fascitis is very common in pregnancy due to rapid weight gain.

Cuboid Syndrome

If you have cuboid syndrome you typically experience pain near your pinky toe. Again, poor alignment and low arches can be a contributor. Cuboid syndrome is often caused by the bones on the outer edge of your foot becoming “pinched” together due to poor alignment of the feet.

General weakness and poor arch support

As I previously mentioned there are many small muscles within your foot. These muscles all work together to support your foot, especially the arch of your foot. They take the weight of your entire body as you stand and move around. If these small muscles are not strong they will become fatigued and stressed out resulting in pain and achiness in your foot.

How do we fix foot pain

Footwear

The type of shoes you wear can be the easiest and quickest way to fix or prevent foot pain. However, there are many different types and shapes of feet so the best shoe-wear is not a one-size-fits-all situation. But in general you should wear a shoe that has good arch support, fits properly, does not have a high heel (sorry), and does not allow your foot to slip and slide around when the shoe is on. Stay tuned later this week for a complete post on foot types and shoes.

Orthotics

Alright, so if you have a pair of shoes you just love but know they are not good for your feet you can always invest in a pair of orthotics. Orthotics can be custom made or bought over the counter. I’ve found that the over the counter orthotics tend to provide sufficient relief for a much smaller price tag. And you can usually find orthotics to fit in all types of shoes; heels, flats, or tennis shoes.

Strengthen

Surprise, surprise. Strengthening! As always, strengthening the muscles of your foot is one of the best ways to treat and prevent foot pain. Below are two easy ways to strengthen the very small muscles within your foot.

1.Towel Scrunches– While sitting use your toes to scrunch up a small towel that is spread out on the ground. Focus on really squeezing and flexing your toes to scrunch the towel up. Repeat this for several minutes and perform this exercise often.

2. Pick Up Small Objects– Try using your toes to pick up small objects throughout your house. Your kids legos or little toys are perfect for this exercise. Other great objects to try and grab with your toes include batteries, pens, or hair ties.

Massage/stretch

Towel Calf Stretch– Sitting place a towel looped around your toes. Gently pull your toes up towards your shin until you feel a stretch in your calf. Hold for 30 seconds and repeat x 3.

Tennis ball – Use of a tennis ball is a great way to work out tightness in the arch of your foot (especially with plantar fascitis) Simply use your body weight, gently pressing your foot down into the ball, and roll the ball along the arch of your foot. For even more relief you can do this same exercise using a frozen water bottle.

What’s next for foot pain?

Your feet are the foundation for your body. The body is a chain and each joint up the chain will be effected if your feet are not functioning properly. So having strong, well supported, pain free feet is important for avoiding other issues such as back, hip, and knee pain. Remember, persisting or intense foot pain should always be checked out by a doctor. Be sure to check back later this week to learn exactly what kind of shoes you should (or shouldn’t) be wearing to keep foot pain away.

–Monica

We all know being a mom can be a real pain in the butt. But what about when you actually have pain in your butt? Now that is just not fair! If you are having aching, numbness, or sharp pain from your butt down the back of your leg you may be experiencing sciatica. Sciatica is a word that gets tossed around a lot but what actually is sciatica and why do some women get it?

What actually is sciatica?

Sciatica is an irritation or compression of the sciatic nerve. The sciatic nerve is the largest nerve in the body and starts at the base of your spine, runs through your pelvis/gluteal region and down your leg to innervate most of your lower leg. Sciatica can feel like a burning, aching, or shooting pain and is most often felt only on one leg. It follows the path of the sciatic nerve (through the butt, down the back of the leg and into the foot). Sciatic nerve irritation can cause numbness, weakness, or pins and needles sensation in your leg. Sometimes it can even feel like an electric shock sensation down your leg. All of these symptoms can lead to pain and discomfort with walking, standing or sitting.

Ok, so what causes sciatica?

First, it’s important to note that sciatica is a symptom, not a condition. There is usually some condition in your body that is causing the sciatica to occur. Most often sciatica is caused by a herniated disc or spinal narrowing which can occur from prolonged stress or an acute injury to the lumbar spine. Sciatica can also be caused by tightness of the muscles around the gluteal/pelvis region. One of the most common muscles to irritate the sciatic nerve is the piriformis muscle. The sciatic nerve travels over, through, or under this muscle so adhesions or tightness of the piriformis can result in compression and irritation of the nerve. Thirdly, instability and laxity of the ligaments and muscles of the pelvis can cause certain areas through which the sciatic nerve travels to have excessive pressure and therefore, irritation. This is often the case in pregnant women.

How common is sciatica & who gets it?

Those who have physically demanding jobs that involve a lot of bending, lifting, or standing typically tend to put more pressure on their spine which can result in disc herniation or degeneration of the spine. This places them at increased risk of developing sciatica. Similarly, but on the opposite end of the spectrum those who work jobs the involve a lot of desk work and prolonged sitting are also at risk. Most people do not have good posture during prolonged sitting which will irritate your spinal posture muscles and potentially compress your discs in your spine. Furthermore, inactivity and prolonged sitting causes your muscles to become shortened and tight especially around the hips and pelvis.

And as previously mentioned, pregnant women are more susceptible to developing sciatica. A gradually changing posture; the hormone relaxin coursing through the body which causes the ligaments of the pelvis to become unstable; and the increased pressure on the uterus and pelvic muscles creates a perfect storm for sciatic nerve irritation.

How do we fix sciatica?

You should always speak with the appropriate health care provider if you are experiencing prolonged or unusual back or leg pain. But if you are looking to avoid or relieve some of the nagging pain sciatica can bring try out some of these tips to get some relief.

Activity Modification:

If you have a physical job try to sit briefly or stretch to avoid prolonged pressure on the low back or pelvis. Avoid prolonged standing in one position by placing one foot up on a small step or raised surface to reduce pressure on the lumbar spine. If you have a sedentary job make sure to get up and move around several times throughout the day.

Stretch:

Below are some stretches particularly for the gluteal or piriformis muscles; the most common muscles that compress or irritate the sciatic nerve. Learn more about back pain and helpful stretches for low back pain in motherhood here.

Child’s pose – Sit your bottom back towards your heels and stretch your arms forward. Hold for 30 seconds. Repeat x 3

Seated piriformis stretch– Cross the affected leg over the thigh of your other leg. Gently press your knee downwards and lean forward over your leg while maintaining a straight low back. Hold for 30 seconds. Repeat x 2

Supine piriformis stretch– Cross the affected leg over the thigh of your other leg. Reach and grab your unaffected leg and bring it towards your chest. Hold for 30 seconds. Repeat x 2. Can also be performed in a seated position on the floor.

Massage:

Massage is another great way to reduce muscle spasm or tightness which may be contributing to sciatic nerve irritation. If you don’t have access to a masseuse (or your husband can’t massage to save his life) you can use a tennis ball to self massage. Simply place the tennis ball under your painful side while sitting; move over the top of the tennis ball using your body weight to press into any tender or painful regions around your hip/buttocks. If you find a particularly tender area hang out there to encourage the muscle to release.

Strengthen:

I will never be done stressing how important it is to have strong and stable muscles. Stability prevents the body from moving in bad ways that can cause pain and discomfort. You can start with the 6 pelvic stability exercises you should be doing. And check out my next blog post this week for more booty work to keep you movin and groovin with less pain.

What’s next?

Again you should always speak with the appropriate medical professional as no two people or their symptoms are the same. If something does not feel good or seems to make the pain worse, stop. There are many possible contributors to sciatica . Lumbar degeneration, core weakness, muscle imbalances/tightness and excessive pressure on the pelvic muscles are common contributors to sciatica pain. Later this week I will post some more exercises that focus on your glutes to help stabilize your pelvis. So be sure to come back and check it out.