Foot pain characterized by an uncomfortable “walking on a pebble” sensation is commonly the result of ligament inflammation known as capsulitis. Common treatments for this condition include resting the affected toe joint, applying ice packs, and wearing inserts or pads in shoes or on toes.
Activities that require excessive bending of the feet such as climbing ladders, gardening or wearing high heels may contribute to capsulitis. Foot exercises can help relieve pain and help stop its worsening.
Stretching
Capsulitis of the 2nd metatarsophalangeal joint — the ligament-like structure surrounding the big toe — can cause acute or chronic pain, swelling, stiffness and difficulty performing daily activities. Usually it results from abnormal foot mechanics causing too much impact pressure being transmitted to the ball of foot beneath toe; common risk factors include severe bunions, tight calf muscles, second toe being longer than big toe, structurally unstable foot arches and tight shoes / boots.
A podiatrist will perform a detailed evaluation and assessment of your toes, feet and joints to ascertain the causes of capsulitis. He or she may suggest resting or placing your toe on ice to reduce inflammation and swelling as well as stretching exercises to increase flexibility of toes and surrounding joints.
One effective capsulitis foot exercise includes performing a heel-lowering stretch to loosen up contracted posterior lower leg muscles and reduce tightness caused by an imbalance of flexor/extensor tendon imbalance, one major contributor to this condition. Another option would be Toe Extensor Stretch which strengthens toes while improving overall toe movement control.
Your doctor may also suggest anti-inflammatory medication to ease swelling and discomfort, though these pills only mask symptoms and don’t tackle their source.
Cortisone injections may help some patients reduce inflammation and alleviate symptoms associated with capsulitis. However, injections should be used sparingly so as not to weakening fat pad cushions of toes or any supporting structures underneath that support big toe.
If these treatments fail to relieve capsulitis of the 2nd metatarsophalangeal toe, surgery may be recommended to alleviate symptoms. Surgery typically entails procedures designed to loosen tight ligaments, improve foot stability, and address other contributing conditions to this issue. A podiatrist will advise the most suitable course of action.
Heel-Lowering
Capsulitis, also known as joint capsule inflammation, affects joints by inflaming their protective ligament-like structures that encase and protect them. Big toe, second toe, and third toe joints can all become particularly susceptible to this condition which causes pain, stiffness, swelling in the ball of foot and possibly dislocation if left untreated immediately and correctly.
Attributing 2nd metatarsophalangeal (MTP) joint pain to various risk factors often includes severe bunions, tight calf muscles and having an elongated second toe longer than the big toe can be difficult, but over time may place undue stress on its ligaments causing crossover toe; symptoms of this condition include pain in the ball of foot as well as swelling stiffness or the sensation that your toe has become loose.
Conservative forms of treatment for capsulitis include resting the affected foot to reduce motion and pressure on its tissues and allow healing. Anti-inflammatory oral medications like ibuprofen can provide quick pain relief while decreasing inflammation; for more severe cases custom orthotics provide cushioning to shift pressure away from affected toes to prevent future episodes of capsulitis.
In some instances, capsulitis may be successfully treated using injectable therapies like prolotherapy and platelet-rich plasma therapy, while noninvasive approaches like extracorporeal shock wave therapy or extracorporeal shockwave therapy may help soft tissue healing. Surgery is generally not advised or necessary in these instances.
Prevention of capsulitis of the MTP joint begins with proper shoe selection and regular self-examinations to detect any unusual or uncomfortable sensations in your feet. Selecting shoes with wide toe boxes, low heels and ample arch support may help ease stress that contributes to this condition. Gradual increase of physical activity levels may also reduce overuse injuries that lead to capsulitis.
Toe Extensor Stretch
As you walk, jump and play sports such as soccer or tennis, your Extensor Hallucis Longus muscles (EHL) are at work lifting your feet up off the ground. Together with other foot and ankle tendons, these EHL work to lift them. Flexibility of these tendons is crucial in physical activity and keeping them flexible can prevent injuries; stretching exercises are a great way to maintain their health and flexibility.
One of the best EHL stretches involves sitting in a chair and pointing your toes toward the floor with only your big and second toe tips touching. Hold this position for five seconds to perform the Toe Extensor Stretch exercise – perfect for anywhere such as driving or work environments!
This exercise is an excellent way to stretch toes and the front of the foot for better functionality and balance, as well as strengthening intrinsic foot muscles which support arch and improve overall foot and ankle movement.
Standing Toe Extension Exercise is an accessible yet effective capsulitis foot exercise for people of all fitness levels that can be done easily in their home environment. The goal of the standing toe extension exercise is to rebalance tension in foot and toe tendons to reduce hammertoes caused by tightness in toe extensor muscles or tendons, and help rebalance tension throughout.
To perform the Toe Extensor Stretch, sit in a chair and raise your heels until only your ball of feet and toes touch the ground. Gently bend down toward the floor until you feel the stretch in the undersides of your toes before slowly extending them upward until they point forward – repeat this exercise for 30 to 60 seconds for each toe!
Increase the intensity of this exercise by looping a resistance band around your big toe, which will make flexing more challenging.
Toe Flexor Stretch
Metatarsophalangeal joint (or MTP joint), often found at the second toe joint, can become inflamed over time and lead to inflammation within its capsule (capsulitis of the second toe). This condition, also referred to as capsulitis of the second toe, may be brought on by pressure applied directly onto your foot’s ball of foot area, for instance excessive weight on it or chronic tightening in MTP joint itself causing pain or discomfort. A podiatrist can assess this and prescribe stretching exercises in order to alleviate it and bring relief for all involved parties involved.
The Toe Flexor Stretch helps loosen tight tendons of toes that cross over the MTP joint in the ball of your foot. Tightness may result from wearing shoes that don’t provide adequate space, or from wearing tight shoes themselves. This exercise aims to reduce inflammation by stretching these tendons either sitting or standing up.
To perform the toe flexor stretch, sit or stand with feet flat on the floor and use your hands to grab onto each toe with fingers, holding each for five seconds before gently moving upward and downward in a circular fashion before releasing and repeating with another toe.
This exercise should be done several times daily after you have gained some flexibility in your MTP joints from performing the Big Toe Stretch and Toe Extensor Stretch exercises. It focuses on strengthening intrinsic foot muscles that help protect and support toes.
Add these exercises to your regular workout to reduce pain and improve mobility in your feet and ankles. If you need extra assistance getting moving again, visit Northwest Foot and Ankle today; our podiatrists can perform tests to diagnose your foot condition before developing a customized treatment plan just for you. Our services range from basic stretching sessions all the way to full foot reconstruction surgeries – with our ultimate goal being healthy feet so you can walk, run, dance and play again without worry! Our goal is to get your feet and ankles healthy so you can do what matters most – our goal being healthy feet so you can walk, run dance play without worry! Our goal is getting healthy feet so you can walk run dance play – whatever the activity may be.
