Morton's Foot?

**KnottedYet** · 10-14-2009, 07:01 PM

(Oakleaf, this is what you were asking for to bring the 1st met head into contact with the ground)

Dropped Met Head Program
To be done over the course of 6 weeks, and maintained there-after.

Consists of two parts: first stretching, then strengthening. Done in that order for every session.

Stretch by folding your foot like a taco shell. Hold your bare foot in both hands. One hand on the left, one hand on the right. Thumbs parallel on top. Line up your fingertips between the 1st and 2nd met heads or on the 2nd met head, whichever feels better. Press down with the heels of your thumbs while you press up with your fingertips. You are essentially folding your foot in half lengthwise. (restoring your metatarsal arch and then some) Hold for 5 seconds. Do 10 times in a row.

Strengthen by working the muscles of the forefoot that support your metatarsal arch. Make a fist with your toes as tight as you can. Hold it for 5 seconds. Splay your toes out as wide as you can. Hold it for 5 seconds. Do 10 times in a row.

Week 1: do the session 3 times a day, spread through-out the day. (morning, noon, and evening for example)

Weeks 2-6: do the session 6 times a day, spread throughout the day. (every 2 or 3 hours, for example)

Maintain by doing however many sessions you feel you need to keep your met arch lively.

Give your feet a happy environment by wearing shoes that suit your particular flavor of foot, and insoles that support your arches INCLUDING the metatarsal arch (buy self stick met arch supports if you have to).

If you also pronate, ask a PT or trainer to help you with your pronation. Pronation has so many causes and so many things to fiddle with up and down the kinetic chain that it is pretty hard to deal with on a message board. They might also want to post your insoles, which is fine, but keep the met arch supports and keep working on your foot strength. As your foot gets stronger and your leg control gets better you'll need less and less correction, and your PT or trainer will trim the posting down until you are neutral.

**KnottedYet** · 10-14-2009, 07:35 PM

BTW - Zia, you got some funky feet! 3rd longer than 1st! Ok, now we're talking structural funny business! (not a posture problem, eh?)

**OakLeaf** · 10-15-2009, 03:26 AM

Sweet. Thanks (((((Knot))))) you're the best!

**Bike Chick** · 10-15-2009, 03:33 AM

Thanks Knot

**zia** · 10-15-2009, 04:08 AM

Originally Posted by KnottedYet

BTW - Zia, you got some funky feet! 3rd longer than 1st! Ok, now we're talking structural funny business! (not a posture problem, eh?)

Oh, don't make me post pictures. I look like I'm missing a toe. They're pretty ugly to look at...

I'm just amazed we've managed to fill three pages of discussion about FOOT BONES!

**OakLeaf** · 10-15-2009, 04:12 AM

Originally Posted by zia

I'm just amazed we've managed to fill three pages of discussion about FOOT BONES!

Hon, there have to be at least 20 pages on this board about @ss bones.

**snapdragen** · 10-15-2009, 07:01 AM

Originally Posted by OakLeaf

Hon, there have to be at least 20 pages on this board about @ss bones.

Not to mention the beloved Diva cup......

**NbyNW** · 10-15-2009, 07:59 AM

Knot, thanks for posting those exercises! My met arch disappeared when I was 26 so I'm guessing my problems are not as structural as I have been led to believe. I'm going to give that program a try.

**OakLeaf** · 10-15-2009, 02:35 PM

Well I don't have an X-ray to know how long the bones actually are, but just from looking at my feet, my 3rd met heads are farther from my ankles than the 1st, too. Actually on the left, 2, 3 and 4 are pretty much the same length, 1 and 5 are about equal. Right side's a little bit better.

But stretching and strengthening will still help, right? Between that and digging on my calves trying to work out these trigger points, I'm going to be half chimpanzee before it's over...

Wish I knew a good PT around here. There's a trainer I might talk to when I get down south.

**NbyNW** · 10-15-2009, 04:23 PM

It's interesting what an x-ray can tell you -- looking at my feet, it looks like my joints are aligned in a fairly gentle arc, but when I had my feet x-rayed some years ago, the most striking thing was that my first metatarsal was much shorter than I would have guessed.

**zia** · 10-16-2009, 09:33 AM

OakLeaf, I just got back from trigger point therapy. The therapist recommended using medical-grade felt as padding. I guess it's denser than foam and lasts longer. This web site http://eGeneralMedical.com has some in 1/16, 1/8, and 1/4 inch thickness, though you have to buy LOTS of it, so not cheap -- around $35. She gave me some to experiment with in my shoes...

Good luck!

**nscrbug** · 10-16-2009, 11:21 AM

Originally Posted by zia

OakLeaf, I just got back from trigger point therapy. The therapist recommended using medical-grade felt as padding. I guess it's denser than foam and lasts longer. This web site http://eGeneralMedical.com has some in 1/16, 1/8, and 1/4 inch thickness, though you have to buy LOTS of it, so not cheap -- around $35. She gave me some to experiment with in my shoes...

Good luck!

Zia -

The met pads that I've been using are made of felt (don't know if it's medical grade, though). You might want to give these a try as a cheaper option to buying a boatload of medical grade felt padding.

http://www.hapad.com/hapadonline/pro...cat=278&page=1

**jasmine** · 10-23-2009, 12:05 PM

Thanks for the welcome, I have a set of those little Yamuna foot bumpy things, actually I have one, my puppy chewed the other, they are cool and/but painful to get used to. Great for working out soreness and knots but hard to use when pain is acute.

**OakLeaf** · 10-23-2009, 12:32 PM

Hi Jasmine...

Listen, Knot knows what she's talking about. The rest of us are just muddling our way through, trying self-help solutions because we don't have access to a competent professional.

So if you don't have anything else keeping you from good posture other than your 1st MT being shorter than the second one, I'd recommend taking her advice.

If you have something else structural keeping you from good posture - as Zia does, and I still need to find someone to actually look at my feet - then pad away and/or try to find a professional who can help you. If not, then I'd really urge you to take Knot's advice.

**jasmine** · 10-23-2009, 02:01 PM

yah thanks Oakleaf and thanks Knot I am determined to do all of Knot's foot exercises and recommendations re padding---i have gone to so many "professionals" who look at my feet and gasp and push surgery---so far this thread is the most helpful thing I have come across ever

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