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Why Check Your Back But Not Your Toe?

If we have back pain that refers down the leg, it may be sciatica so we act on it. However, if it is just toe pain or any other symptoms in the foot we try to shake it off and hope it goes away. But what if the toe pain is actually sciatica, how would you know? Let’s break it down. The sciatic nerve courses from the back down the leg to the feet and toes. It splits into several branches and has several names to explain their course and distribution. But ultimately, they all span from the same nerve.  Due to our body mechanics, the sciatic nerve can become entrapped in the back, in the bottom, back of the upper leg, the calf (where it splits into two other nerves) and the ankle where a “tunnel” appears as well as a reduced surface area (think two lanes merging into one) for tendons, vessels and nerves to course, which in turn, significantly increases chances of entrapment. Then there is the foot, where (long story short) a distant branch of the sciatic nerve, the inferior (meaning below) calcaneal nerve can be entrapped around the heel (known as Baxter’s nerve entrapment- I actually know someone with the name that experiences foot pain). Ok right back to it as it does not stop there. Entrapment in the arch via the Medial (inner) or lateral (outer) plantar nerve  (bottom of foot) which directly supplies the big toe, can also lead to symptoms such as burning toe pain, tingling numbness etc.  One’s back, hip and foot mechanics will tell the story of what may be going on, where.  So if you experience toe pain or any toe symptoms for that matter, think again. Because after all now you know, toe pain can indeed lead to back pain.

How To Fix A Nerve Problem

A nerve learns, it tolerates, it conditions and then eventually it can give back, though, maybe not in the way you’d expect it to. A nerve can only give back what it is given. Take for example the daily habit of sitting at a desk. Nerves lengthen and shorten to accommodate this activity. How can we expect it to simply adapt to a new environment without questioning? Some of us may be fortunate enough to get away without many questions, whereas, some may not.  If nerves scream or shout, there is always a valid reason, you just need to figure out what that reason is.  There is a descriptive phrase, that “nerves scream at rest”, suggesting a feeling of intense pain or discomfort, even when someone is supposedly resting. This feeling could be related to nerve damage, nerve pain, or an overactive nervous system.  Often unexpected change is what causes  injuries/problems to happen. From irritations to entrapments. From sensitisation to desensitisation. Like learning a new skill which takes some honing, nerves and other tissues in and around the body adjust in the same way.  Learn how to modulate the nerves through common modalities like stretching and strengthening. If you sit for long, standing may help temporarily. But that alone simply can’t change much.  Train your nerves to learn a new range, to cater for both sitting and standing, bending and lifting etc. Doing something once or ad hoc is not enough. Give it a valid reason to adapt and with  time, you’ll forget you had a problem in the first place. You’ll simply be left with a good habit to balance out the bad.

Why Using A Foot Rest Is A Smart Move

The longer you sit - the weaker and tighter your calves become. Your hamstrings become“much starved of oxygen” from its progressive lengthened state. Your back will definitely not be thanking you for this. The long term result - poor blood flow and balance issues as you age. While sitting for work may be a pre-requisite, Using a foot rest to keep yours calves, hamstrings and feet engaged, may be a blessing that you are yet to receive. Nothing can substitute standing up but, this simple yet subtle introduction to your working ergo, will Improve blood flow and balance, even while you sit. Now that’s thinking smarter, to function better.

Every Coin Has Two Sides

Every coin has two sides. And both sides are different. Our body is no exception - we have a stronger and weaker side. We are meant to move, but it’s also ok if we stay put.  Furthermore, to function well, one side needs to be different to the other. One side has to move better. One side has to be better at staying still. This is why we have a stronger and a weaker side. A dominant Right or left hand. A stronger Left foot or right foot.  Learn your strengths and yours weaknesses, but don’t just acknowledge. Bridge the gap and by doing so, your two sides will become as balanced as you want or need it to be, in order to function as well as you want or need it to.

More For Less

Have you ever heard of the 80/20 rule? It’s an idea based on the Pareto principle, that 80% of outcomes come from 20% of causes.  Giving your body a bit of attention everyday will capitalise from this rule. For example, I come home from work, after standing and being physically active the whole day, I then do 10mins of gentle stretching the back and body with slow controlled breathing.  Some of you may do this type of routine after waking up in the morning. It’s the seemingly small yet, big picture things, like standing and moving after sitting for a while, the changing of the handbag position or the hand hold on the steering wheel, it’s the 20% of consistent, daily practice, which will magnify the benefits by 80% and go a long way to helping avoid any long term neck or back problems, by at least 80%. Become aware and act.