Beating Morton’s Neuroma

Morton's neuroma is a painful condition affecting football; it often arises from nerve compression between the toes. Manual therapy, including osteopathy,  can be an effective, non-invasive approach to managing symptoms, offering relief by reducing pressure on the nerve and decreasing healing time. This article is based on a self-help YouTube video I filmed live with an online client. After doing these exercises for a few weeks, her foot completely recovered.  If you would like to follow the video, please click here.  

What is Morton's Neuroma?

Morton's neuroma occurs when the nerve between the toes becomes irritated, often due to tight footwear, repetitive stress, or biomechanical imbalances. Symptoms include:

• Burning or shooting pain in the ball of the foot.
• Tingling or numbness in the toes.
• A sensation of a pebble under the foot.

After removing the initial cause—many times a change in footwear or a sudden increase in activity—use manual therapy to address the symptoms by improving the structural alignment of the foot and reducing soft tissue tension.

Manual Therapy Techniques for Morton's Neuroma

Soft Tissue Massage 

Gentle massage around the affected area can help release tension and improve circulation:

• Technique: Use your thumbs to apply circular pressure to the ball of the foot and the spaces between the toes. Work between each toe to increase the space between the bones in your mid foot, called metatarsals. 
• Benefit: Relieves tightness in the plantar fascia and surrounding tissues, reducing pressure on the nerve.  

 

Metatarsal Mobilization

Mobilizing the metatarsal bones can relieve compression of the nerve

• Technique: Gently grasp the foot and move the metatarsal heads apart using a spreading motion.
• Benefit: Creates space around the nerve, alleviating irritation.

 

Toe Stretching and Alignment

Stretching the toes helps reduce tension and improve alignment:

• Technique: Hold the toes and gently pull them apart and backward to stretch the tissues.
• Benefit: Reduces strain on the nerve and improves flexibility.

 

Myofascial Release

Targeting the connective tissue can relieve deep-seated tension:

• Technique: Apply slow, sustained pressure along the foot arch using your fingers or a massage ball.
• Benefit: Releases tight fascia, improving overall foot mobility.

 

Self-Care Tips to Enhance Manual Therapy

1. Footwear Choices: Wear shoes with a wide toe box and adequate arch support to reduce compression on the nerve. I like vivobarefoot shoes and Birchbury. I especially like Birchbury because their shoes look 'normal', and I've worked with their owner, so I know the passion that goes into their shoes. 
2. Stretching Routine: Incorporate daily stretches for the calves, arches, and toes to maintain flexibility.
3. Use of Insoles: Orthotic inserts can help redistribute pressure away from the neuroma. This is best done with the supervision of a foot specialist.  Don't fall for expensive rigid insoles, though; all you need is an insole that lifts the ball of your foot and helps your foot expand.
4. Cold Therapy: Apply ice packs after manual therapy to reduce inflammation.

Manual therapy is a powerful tool in managing Morton's neuroma. Soft tissue massage, metatarsal mobilization, and myofascial release can relieve pain and improve foot function. Combine these with proper footwear and regular stretching for lasting relief. By addressing the root causes of nerve compression, you can take significant steps toward a pain-free life.

Unlocking the Power of Omega-3s for Health and Longevity

Omega-3 fatty acids have gained recognition for their significant role in promoting overall health and longevity. This guide is based on a recent conversation I had with Dr. Bill Harris, one of the world's foremost researchers of Omega-3 Oils. In it, we will explore what omega-3s are, their benefits, how to incorporate them into your diet, and how to test your omega-3 levels. Whether you're a health enthusiast or just beginning your journey into nutrition, understanding omega-3s can lead to better health outcomes.

Understanding Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that the body cannot produce on its own, meaning they must be obtained through diet. They are a type of polyunsaturated fat which includes three primary types:

• Alpha-linolenic acid (ALA): Found in plant sources like flaxseeds and walnuts.
• Eicosapentaenoic acid (EPA): Primarily found in fish and seafood.
• Docosahexaenoic acid (DHA): Also found in fish, crucial for brain health.

The Importance of Omega-3s

Research indicates that higher levels of omega-3s in the diet correlate with better health outcomes. Individuals who maintain a diet rich in omega-3s often experience:

• Lower risk of heart disease
• Reduced inflammation
• Improved brain function and cognitive health
• Decreased risk of certain cancers

Studies have shown that populations with higher omega-3 levels tend to have lower rates of chronic diseases, including heart disease, diabetes, and even dementia.

Sources of Omega-3 Fatty Acids

To ensure adequate intake of omega-3s, it's essential to incorporate various sources into your diet. Here are the best sources of omega-3s: Animal Sources

1. Fatty Fish: Salmon, mackerel, sardines, and herring are rich in EPA and DHA.
2. Fish Oil Supplements: Often derived from sardines and anchovies, these supplements provide concentrated doses of omega-3s.
3. Cod Liver Oil: A potent source of omega-3s and vitamin D.

Plant Sources

1. Flaxseeds: Ground flaxseeds are a great source of ALA -but the conversion to EPA and DHA in humans could be more efficient.
2. Chia Seeds: These tiny seeds are packed with ALA. 
3. Walnuts: A delicious way to add omega-3s to your diet.
4. Algal Oil: A vegan source of DHA derived from algae.

Recommended Omega-3 Intake

The recommended daily intake of omega-3 varies based on individual health needs and dietary preferences. General guidelines suggest:

• For general health: 250-500 mg of combined EPA and DHA daily.
• For those with heart disease: 1000 mg or more of EPA and DHA daily - this is what I aim for.

Testing Omega-3 Levels

Understanding your omega-3 levels is crucial for optimizing health. Bill helped develop The Omega-3 Index, which measures the percentage of EPA and DHA in red blood cell membranes and is a reliable indicator of omega-3 status. Here's how it works:

1. Order a Test: You can order an omega-3 index test online from companies like Omega Quant.
2. Sample Collection: A drop of blood is collected on a specially treated card (this is important; some companies, like a well-known MLM don't treat their cards, meaning the index will always be low)
3. Send the Sample: Mail the sample back to the lab for analysis.
4. Receive Results: Within a few days, you will receive your Omega-3 Index results

Interpreting Your Omega-3 Index

Understanding your Omega-3 Index can help guide dietary and supplement choices:

• Below 4%: Indicates a low intake of omega-3s; consider increasing fish consumption or supplementation.
• 4-8%: Indicates a moderate intake; aim for optimal levels.
• Above 8%: Indicates optimal intake; maintain your current diet.

Potential Concerns and Considerations

While omega-3s are generally safe, some considerations include:

• Contaminants: Fish can accumulate heavy metals like mercury. Choosing high-quality fish oil supplements can mitigate this risk, but Dr. Harris thinks the benefits of Omega oil outweigh the possible problems of heavy metals in fish. We didn't get into detail on this, but I've heard him say elsewhere that things like mercury in fish aren't the problem we think it is.
• Oxidation: Omega-3 oils can oxidize, so it's essential to store them properly and choose reputable brands; once capsulated, they don't oxidize, so again, Dr. Harris wasn't too worried about this.

Incorporating omega-3 fatty acids into your diet can significantly impact your health and well-being. Whether through dietary sources or supplements, ensuring adequate omega-3 intake is vital for long-term health. Regular testing can help you stay informed about your omega-3 status and make necessary adjustments. By prioritizing omega-3s, you can take proactive steps toward a healthier, longer life. For more information, visit Omega Quant or consult with a healthcare professional.

Unlocking the Secrets of Somatic Movement: A Journey to Pain-Free Living

Have you heard of somatic movement? It's gaining popularity in the fitness and wellness world, with celebrities like Jennifer Aniston, Gisele Bündchen, and Naomi Watts embracing this mindful way of moving. But despite its recent rise in fame, the somatic movement has deep roots and has been evolving for decades. When I was around 12, I noticed one of my teachers always moved with an effortless grace. Curious, I jokingly asked if he was sneaking up on students to catch them misbehaving. He laughed and explained that he used to have chronic back pain but had overcome it through the Alexander Technique. This method, pioneered by Frederick Matthias Alexander, an Australian actor, originated from his discovery that better posture improved his voice projection. Eventually, Alexander began teaching others how to relieve pain and even coached prominent figures, including President Franklin D. Roosevelt, in public speaking. Alexander's teachings inspired Moshe Feldenkrais, who expanded on this work to develop the Feldenkrais Method. Feldenkrais's unique approach to movement later influenced Dr. Thomas Hanna, a neurologist who revolutionized the field by addressing how habitual neural patterns create chronic tension and pain. Hanna's work birthed Somatic Education, a system designed to "reset" the nervous system and restore muscles to their natural resting state.

Understanding the Science: How Somatic Movement Works

At its core, somatic movement addresses the neural patterns that govern muscle tension. Dr. Hanna introduced the concept of Sensory Motor Amnesia (SMA), a condition where the body "forgets" how to relax certain muscles due to subconscious adaptations. He identified three primary reflexes contributing to SMA:

• The Landau Reflex (Green Light Response): This reflex, emerging in toddlers, activates the extensor muscles of the back to propel the body forward. When overused, it leads to chronic tension, creating the "sway-back" posture seen in many adults.

• The Startle Reflex (Red Light Response): Triggered by stress or perceived danger, this reflex rounds the shoulders and contracts the body inward to protect vital organs. If sustained, it results in a hunched posture.

• The Trauma Reflex: The body adopts compensatory postures to avoid pain following physical injuries. Even after healing, these postures can persist, causing imbalances and discomfort.

Why Does It Work?

Hanna's exercises focus on pandiculations—slow, mindful movements involving full contraction followed by relaxation. These movements mimic the natural stretching patterns of animals like cats and dogs, which "reset" their muscles dozens of times a day. Research suggests these movements recalibrate the nervous system, particularly the alpha-gamma co-activation loop, restoring proper muscle tone.

My Experience with Somatic Education

Intrigued, I attended a three-day somatic workshop led by Martha Peterson, a renowned practitioner in the field. Unlike traditional exercises, somatic movements are slow and deliberate, often performed lying down to eliminate balance-related compensations. On the final day, we applied our newfound skills on real clients. My client was someone I had previously treated with osteopathy but with limited success. Using somatic techniques, I guided her through exercises to address her retained reflexes. Her posture improved significantly in just one session than after four osteopathic treatments. Moreover, she left equipped with exercises to continue her progress at home—a powerful, self-sustaining approach to healing.

Final Thoughts

Somatic movement has opened my eyes to the incredible potential of re-educating the nervous system. It's a transformative tool, especially for those with chronic pain or "hard-to-treat" cases. If you're curious to try it I would recommend following this video, where I show a simple movement that can really help relieve back pain. This is one of the core movements I use in my Back Pain Correction Protocol and my Scoliosis Online Program to help people calm an irritated back so we can proceed with adding mobility and strength. If you have any questions or want to know more, Contact Us and I'd be happy to chat.

How Andrew Recovered in Just 14 Days to Compete in the Pickleball World Cup

When Andrew, a standout player for Team Nicaragua, injured his calf and developed a pickleball elbow, he feared he’d have to miss the Pickleball World Cup in Peru. With only 14 days until the competition, we had no time to waste.

Step 1: A Thorough Assessment

We began with a detailed case history and discovered something crucial: Andrew had previously fractured the same ankle as his current calf strain. This insight was critical. Next, we conducted an in-depth physical exam on the treatment table and through a movement screen. Here’s what we found:

• Ankle Imbalances: His injured ankle didn’t move as efficiently as his other side.
• Right Arm Mobility Issues: The arm affected by the pickleball elbow had a limited range of motion compared to his left.
• Stiff Spine and Hip: His spine and right hip were less mobile, which could be contributing to the strain on his calf and elbow.
• You can see our first treatment session in this short video: 

Step 2: The Treatment Plan

Armed with this information, we tailored a recovery plan:

• Manual Therapy: We targeted the stiff areas to improve joint mobility and relieve tension.
• Movement Rehabilitation: Focused exercises addressed the imbalances in his ankles and arms, ensuring proper mechanics.
• Electrical Stimulation: This accelerated muscle recovery and reduced inflammation in his calf and elbow using a small electrical device that can help decrease pain and increase healing.
• Strengthening: We built strength in the muscles supporting his calf and arm to enhance stability and prevent re-injury.
• With just 7 days to go, you can see his progress in this video

The Results

After just two weeks, Andrew was back to full strength and ready to compete on the world stage. He recovered in record time and returned more balanced and resilient than before. See the last video in this series for our 3rd and final treatment, and find out how he got on in the World Cup: https://youtu.be/ABxtVp7J6zc.   If you’re facing similar challenges, know that recovery doesn’t have to mean sitting on the sidelines. With the right approach, you can return to doing what you love—more vital than ever.  If you want to work with me using online exercise to speed up your recovery, drop me a line at ed@edpaget.com, and I’d be happy to jump on a call with you and see how I can help.