Outer Foot Pain/Sprain Exercise: CUBOID Treatment
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- Опубликовано: 16 окт 2024
- Metatarsal stress fracture or cuboid dysfunction? I would check the cuboid first to see if there are any joint restrictions. In this video, I'm going to talk about outer, or lateral, foot pain. Biggest cause for outside or lateral foot pain, outside of any type of stress fracture, ankle sprain, or anything like that is usually restrictions of the cuboid. Let's take a closer look at the cuboid a little bit in the role of the lateral foot.
The fifth metatarsal, the fourth metatarsal, both have to share the cuboid and you can see where they come together . The outside part of the foot, from a functional standpoint, almost works like a training wheel. It kind of goes up and down and it helps us when we're on uneven surfaces.
Finding the cuboid is easy. You come along the outside little toe, you come to this ridge or the base of the fifth metatarsal and you drop in and that's the cuboid right there. You can't miss it right there. So I'll tell you how to get to it from both places, from the front and the bottom. Most of the time, the cuboid is stuck down or flexed, and what you need to do is work on bringing that back up, mobilizing it up towards the ceiling in this situation here.
Think about after inversion sprain, right? Most sprains are inversion here. So let's say you roll your ankle and you can see how you might be able to take that cuboid and further jam it down, causing all sorts of lateral foot pain, or outer foot pain. So the way we're going to take care of it, first of all, we've got to find out whether or not the cuboid is involved.
After you restore mobility through the cuboid, and how do you know you've restored mobility? It's less tender and you actually start to get a little bit more of that training wheel kind of motion. The next thing we have to do is we have to work on the interface between the fifth metatarsal, the fourth metatarsal and the cuboid. So I'm going to come right down through here and you'll feel the web space and you're going to come right down here. So before we were here, now I'm right on top. With my other hand, I'm going to try to stabilize that cuboid, and I'm going to come here onto this fifth metatarsal and I'm specifically trying to move this training wheel up and down.
So now what I'm doing is I'm stabilizing the cuboid, but I'm moving the fifth metatarsal on the cuboid. Really pretty easy guys. Once again, sets of 10 here. This one's also going to be a little bit painful, not as painful as the cuboid. See if you got some better motion through there. How do you tell if you've got better motion? The whole foot has better lateral motion.
You're going to put a fair amount of force into the cuboid as you try to push your foot into eversion. It's not going to be very fun. It's going to be a little bit painful, but that's what you need to do. Once again, for one set of 10. Reassess. Does the foot have better lateral motion? Is it less tender through the cuboid? If it's not, then guess what? Another set of 10. After you do that, don't forget. We've got to fix the training wheel.
Now what we're going to do is we're going to stabilize the cuboid and we're going to basically grab the base of this fifth metatarsal, or this little toe here, and we're going to try to work just the interface between the fifth metatarsal and that cuboid right through there. Once again, a set of 10. The goal is increased lateral motion. I want this to spring a little bit better. Check the other foot if you need to. Once again, a set of 10, see how you do. You know you're done when there's a little bit better lateral motion through there.
So I've just shown you two ways to mobilize that cuboid if you were having lateral foot pain. One, if you have friends and number two, if you don't have any friends, you still have no reason to not try to mobilize your own cuboid. It's a little bit painful to do. Can't really hurt yourself, so don't worry about that. And the idea is that you want to try to get a little bit better motion so that you feel that foot has a little bit better lateral glide, especially, kind of visualize that training wheel going up and down on uneven surfaces. It's big after an inversion ankle sprain. So work with that a little bit, see how you do. Leave a question down below, subscribe to the channel if you haven't and let me know how things are going, okay? Good luck.
Thank you so much ❤❤❤ 😢May God bless you man 😢😢😢 you don't know what you did 😥 thank you once again ❤❤
You are so welcome 🙏🏼
I have been immobile due to lateral pain on my left foot. Last night, in tears, I did all the steps (after practicing on my husband)and it was excruciating !!! I woke up this morning PAIN FREE!!!! P.A.I.N.FREEEEEEEEEEE. Thank you so much. My husband thanks you too! Xoxo
Hello Christine, so happy to hear it helped! Now the key is to still keep working on the exercises for about 2 weeks even though the pain is gone, just to keep that area moving better. Then in the future if you start to get any hint of lateral foot pain, you jump on it as soon as you can with there exercises. Please let me know if you have any other questions, good luck ~Ed
I've been studying plantar foot and found a fantastic website at Natural Foot Wizard (check it out on google)
Omg I'm about to cry right now. I've been dealing with this pain for months with trouble walking and u just fixed it in under five minutes! Thank you so much!!!
Hey Steven, happy to help!
I stuck my foot in the toilet and broke several bones
@@progressivedemagogue8480 same!
Oh my goodness...this SO helps! I have been having foot pain for months and finally understand the issue and how to find relief. Literally crying tears of JOY...thank you so much!
You are very welcome, happy to hear the exercises where helpful!
Baribrooks I’m crying because it didn’t fucking work
chigkeen hammm bro did it ever work? What did you try pls reply
This was hands down or feet down the best explanation of this process. I found it very helpful in the time of the Covid crisis. Instant pain reduction and mobility improvements with this exercise. Thanks so much for your gifted explanation and the brilliant use of the anatomical prop.🙏🙏🙏
Thanks Tom, good to hear the exercises helped ~ Be well, Ed
I've been dealing with this for a while now. Went to the doctor, they took an x-ray, said they didn't see anything and sent me home with arthritis cream. Feels much better after this exercise. Thanks for putting this out there.
Excellent, happy to help!
Same here!
I just went through 3 days of hell with a swollen foot & had to walk on my heel to get around. Watched this & did the exercise. I felt a pop in my foot & my mobility instantly became better. It’s still tender to walk on but I’m hoping my foot is back to %100 in a few more days after elevating, icing & compression. Thank you so much!
Excellent Freddy, happy to help! Keep working on it for a bit even after the pain has decreased to keep it away. Good luck!
Same brooo.
How’s your foot now.
Thank you very much. Probably one of the best videos I have seen for my issue. I have been struggling with pain for years and this joint and this is the most Commonsense video I have seen for the issue
Thanks Jonathan, glad you found it helpful.
I have been finding the pain at the site described in here, just found it today, will work on it according to suggestion, thanks you very much, I agree with Jonathan Luke.
Thank you and God Bless you. Woke up yesterday morning and was barely able to walk. I had not turned my ankle and there was no pain and swelling. I resigned myself to the need to see a podiatrist. After several hours of online research, I found this video and followed the instructions. I felt several "pops" and almost miraculously am 90% better; able to walk normally. Again, THANK YOU!
Great job!
You are the BEST and most graciously caring and wonderful therapist on the internet! Thank you so much! Love your video, it helped me much! I need to find more of what is going on in my foot! Podiatrists cannot figure it out!
Hi Sheila, wow, did my mom pay you to say such nice things! I hope the video helped and good luck with your foot issues~ Ed
Yes, this is what I needed! I'm 70 yrs. old and got the first sprain of my life by turning my foot on a sail boat. Urgent care gave me a cushioned boot and told me to ice & elevate, but after 2 weeks I felt I needed something more. Thank you!
Awesome, hope the exercises help!
I thought I had broken or chipped bone in my foot. I looked up a photo of the foot’s anatomy and looked for 5th metatarsal videos. This is the very best one! Simple, direct and to the point! And it worked! I felt a pop and no more pain! Thank you! I will use your channel for reference in the future!
Excellent Janet, happy it helped!
I've been suffering from pain for almost a week that caused me to limp. After watching this, I was certain that I had cuboid syndrome. I followed these steps and, dear me, relief overnight! There's still some pain and swelling directly on top of the cuboid (which I can tell will subside quickly), but boy oh boy, I could now walk properly! You're doing great for humanity! Thank you! All the best and the most positive vibes from halfway around the world!
Glad the exercises helped!
Thank you so much, just watch 5 or 6 other video's to help with my lateral midfoot pain. Some were good but yours is hands down the BEST. I self manipulated and the pain has gone.
You're very welcome!
When I started looking for help with agonising foot pain I had no idea what was wrong, so glad I kept looking till I found you and THANK YOU for including how to do this if you don’t have anyone to help, IT WORKED!!!! 😃 I can walk practically pain free. I read your reply to Christine so I’ll keep working on it for a couple of weeks.
Hi Karyn, glad to hear it helped, keep working on it until your symptoms get better, good luck~ Ed
Thank you Dr. You've helped me out tremendously!! I've seen doctors had x-rays done and no one was able to diagnose my foot pain.
Hello Carlos, happy to hear the exercises helped, good luck!
I have a history of cuboidal syndrome with added plantar fasciitis. Ed's instructions worked to alleviate and cure my latest problem. Ice packs and rest also helped with pain and swelling. I was worried I would have to go through the rig-a-ma-roll of getting to see my physical therapist at the VA, but I fixed it myself. The PT at the VA would always do the cuboidal whip to fix this problem, but this worked at home. Thank you so much. Now I know what to do, and not panic when the cuboid bone is screwed up.
Hi Randy, nice job treating your own cuboid! Glad the video helped
Thanks so much!! Although I have friends, at this hour I had to fly solo and I can’t believe how effective this is. It has been difficult to get an accurate diagnosis. Ligament surgery last year did very little to help. This is huge.
Excellent, happy to help!
I've watched a few videos on this problem and yours is by far the best! I had Achilles tendon surgery three weeks ago and a couple days after the surgery I felt this part of my foot pop from having to hop on it with my crutches. I've been in pain ever since. Worse than the Achilles reattachment! Oh my goodness, this is helped so much! Thank you, thank you, thank you!
You're welcome Peggy, wishing you a speedy recovery!
You nailed it. Genius my new best mate. My exact problem at 55 for 2 years. My right foot has caused me this problem for 3 years and you have solved it. See you for next problem.
Excellent Peter, happy to help! Hopefully there won't be a next problem :)
Amazing results. The pain has been getting steadily worse, and tonight I did the exercises and felt immediate relief. Thank you for the advice on keeping it going for a few weeks......and for the “no friends”portion of the video. My husband was conked out on the couch, woke up in the midst of my self applied foot therapy, gave me a strange look and conked out again.😁
Hey Susie, I'm glad the exercises helped and you didn't even need your husband ;)
Thank you so much. You have just saved my life. I did the 2nd method and within 3mins, the pain has lessen by 80%. Been having that awesomeness each time I walked long distance It will take me 2 days of just not moving to help ease the pain.
I went to many foot massages. It helps for that day or 3days but then it's all back again after 1 week. Thank you sincerely.
Glad it helped!
This is amazing , i was having a terrible pain laterally after an ankle sprain. But this your technic freed me of this excruciating pain in minutes. Thanks alot. This was really helpful 💪💪💪
Glad it helped!
Wow I had this problem on my right foot from working long shifts and I sat here and done this movement for 5 mins and it’s genuinely making my foot feel a lot better already 👌🏻
Excellent! Happy to hear the exercises helped.
I've been fighting this pain since September. I had relief so quick! You are awesome! Thanks so much for sharing!
Hello Windy, thanks for the feedback and happy to hear the exercises helped ! Take care~ Ed
thank you so much! i have been having pain in my foot for the past 4 days and couldn’t understand what it was or how to fix it. I thought itd heal on its on I honestly couldn’t remember how i hurt it, it was just in pain one morning. These exercises have helped immensely! Appreciate you sharing your expertise
You are very welcome Maggie!
Thank you so much Ed for showing me a home remedy to alleviate this pain. I did over turn my right ankle and I have so much lateral pain especially after walking 8-9 hours at work. A definite "no friends" practice will benefit me because I can expect to do do this on a daily basis. I can only wish I found this video a long time ago. Prayers for myself and anyone else experiencing this pain and hoping for longer lasting relief as a result of these exercises.
You are so welcome
Great help. Been suffering for one week and finally something helpful. Life saver
Happy to help!
You people are doing a great job yet not getting enough highlights
I shall make sure the needy crowd gets to you through my Instagram. So that they get the adequate help in this pandemic. Take love from India. Mrsomebody__
@@princeshuv Thanks for the promo and hope to be back to India next year to visit my folks. Be well!
Let me know when you get your schedule fix. I shall give you a tour to our Incredible North east (Assam)🌿.
@@princeshuv Sounds good!
I am so thankful for your video. It helped me tremendously and my foot pain has gone away. And I did it myself thanks to you.
Good morning Mary, happy to hear the exercises helped! Keep doing the mobilizations for about a week after the pain stops to make sure it stays away Good luck ~ Ed
Thank you so much! Along with these many other commenters! I had a spot on my lateral right foot that felt like it was almost always on fire, but this took care of it!
You are very welcome!!
Oh my gosh, thank you so much. This video has really been a blessing. All the best to you and thanks again for the help.
You are very welcome!
Hi I’m excited to try the therapy.. I Took on a construction project that required steel toe shoes and lots of walking over 3 months. The shoes were rather loose even with thick tube socks. Well after lots of walking....up and down ladders the side of my left foot is hurting for some time now. I just did the therapy on my self and you were right the area is HOT. I know I’m on the right track. I am confident I’m on the way to recovery😁. Thanks a ton for what you do. Santiago Gomez Jr alias happy feet!
Hey "Happy Feet" !! I hope the exercises help, outer foot pain almost always has a "cuboid" component to it. Please let me know if it helps, Good luck! Ed
Thank u so much I tried something this last nite for severe pain for a month, and it helped, but this gives me a much clearer way to do it and also I can make sure I’m doing it properly. 🙏🏻🙏🏻🙏🏻🙏🏻🌷🌷🌷🌷🌷 this is a bad pain man.
You are very welcome!
Sprained my left foot yesterday. Nothing broken as per x-ray. Iced at least 10 times. Just tried your self exercises.THANK YOU!!! I can already feel some relief. Will ice and repeat.
Hey Rina, so glad to hear the exercises are helping already. The goal is to keep doing the exercises for about a week even after most of the symptoms have subsided. Let me know how your ankle progress, good luck~ Ed
The best visual explanation awe seen. Big thanks
You are very welcome, I hope it helps
Duuuuuude I’m super excited because I have this pain on my left foot and it’s been maybe 2 years now. I’m going to try this after I sleep. Thanks for this upload and god bless you!!! Whhhooooooooooohooooooo!
Best of luck! Let me know if it helps okay?
Front Row with Ed and Elizabeth looking to try it now but have a two questions. 1. Is it possible for an out of place cuboid to be overlooked by a X-ray? 2. I feel a lump on top of my foot. Can my cuboid be too high vs too low?
A few months ago I went to get an X-ray to see if my bones were out of place. The doctors said they were fine and I have a torn ligament and need to rest. I’ve rested for months and the pain is still there. I can do everything that I normally could but have soreness near the area my cuboid is. I’ve iced, elevated my foot, and got massages but nothing works. Could I show you a picture of my X-ray? I got it in China where I teach and it’s a little frustrating to not being able to communicate and receive accurate information when I need it haha. I know I rolled my foot playing basketball I can rotate my foot just as well as my other just there is a little loss of nerves and when ever I put pressure on it I can feel something. I’m trying to figure out if it’s physically noticeable if your cuboid is out of place or not. I just feel a little more swelling is on my hurt foot.
@@sumbidyyannis6739 No, an X-ray will usually not show if your cuboid is "stuck". Due to the inversion sprain, the cuboid usually gets "stuck" in the flexed or down position. I would check the mobility in the general area of the cuboid and the last two toes to the other foot. Your goal is to make it move better and have less pain. Have you compared it to the other side?
Front Row with Ed and Elizabeth yea I always compare them. My foot hurts when there’s pressure on the bottom where my cuboid is or those forth and fifth bones that connects where the cuboid is. I can feel a little swelling too. I’m trying to do the method you posted but it does hurt. I don’t have very strong hands and fingers also hahahaha. Compared to my other foot whenever I rotate my foot there’s pain too in that area. Thanks for the X-ray clarification. I needed that one
That actually worked and it was easy!
I'm impressed, subscribed!
Awesome, thank you!
Thank you so much! You explained that really clearly. Keep posting, you are a natural at this :)
Hey Jane from Canada, you are very welcome and thanks for the kind words! Take care ~ Ed
I feel much better after doing these exercises.. the pain is still there but more manageable. Going to keep doing it. Thank you so much doctor.
Hey Ben, You're so welcome!
I'm a PT too! Awesome video. Foot is not my area of expertise. Been dealing with right foot pain for almost 2 years. I believe you have nailed it! Thank you!!!!!!!!!
\
Hi Mara, always good to hear from another PT! I hope the mobilizations helps, take care~ Ed
Thank you so much!
Your video is the best!!!
I did the “by yourself technique” last night and again this morning and it gave me instant relief after 3 wks of discomfort.
Thank you, thank you!!!
The issue started 3 wks ago, after too much running /walking without my orthotics(anti-pronation) then one morning i heard & felt a “pop” in my foot and it was immediately sore but resolved with rest then would come back with activity. And it was sore over the cuboid area and still is mildly sore.
Although feels much better after your mobilization!
When the cuboid goes out of place, can there be an audible “pop” or “cracking” sound?
Does this sound like a classic cuboid involved issue?
Yes it sure does! Happy to hear the mobilization helped
Thank you again for your help! You’re helping so many people by sharing your knowledge. This not only helped me physically but also stopped all the worrying I was doing. I’m hoping to get back to regular and reduced exercise soon!
Please keep up the wonderful work you do! … no offence but I’m hoping I don’t need your help again for a long time 😊
@@mesmerizingmonsters5620 You are very welcome!
Where's your cape??? Super hero 🙌🏽... I did this "friend free" (during the Covid-19 social distancing time😖) but I can't thank you enough! RELIEF 🤗
Hey TM, glad you liked the video and practiced social distancing as well! Little did I know the "self" mobilization would be so timely. Anyway, thanks for the props and I hope you stay healthy and your foot feels better ~ Ed
For 2 years I've had this pain. I'm on my feet all day. I will be working on this. Thank you
Hey Steve, good luck with the exercises, I hope they help ~ Ed
steve ricci Did you get relief yet? I’ve had severe pain for 4 years. Just started treatment and it is helping.
You are an absolute saint. Thank you so much 🙏🏻
Awesome happy to help!
Thank you so much! This helped out a lot . I instantly felt relief after doing this.
Hello, you are very welcome, I'm happy to hear the exercises helped. Remember to keep doing them for a few days even after the pain subsides ~ good luck, Ed
Thank you, just got this excruciating pain and started doing this on my left foot. Now I can sleep and no throbbing pain
You are very welcome, I'm happy to hear the exercises helped!
Thank you went from limping to my feet feeling the best they have in a few years. Just took a couple of days. I also used a tennis ball on the ground.
So happy to here the exercises helped!! Just keep moving.
I had to come back and say thank you again you really did changed my life for the better.
Thanks, Ed. I appreciate your use of the model and am working on it with more knowledge!
Hi Pat, you're very welcome, just another exercise to do!!!
I had pain and just did the movements as you said. Feels much better. Thank you!
Hello Karen, happy to hear the video helped!
Wow! I felt my cuboid “pop” with a self-release! Thank you for this video!
Awesome, you’re very welcome!
Your video really helped me out, I tried other videos but the method was so easy and informative, thank you!
Hey Lin, you are very welcome, glad to hear the exercises helped ~ take care, Ed
an old video helping me this 2023. thanks!!!
You are very welcome! Good thing the cuboid didn't change from years ago :)
OMG... i have had the worst pain in the top of my left foot. Feels like it needed to pop. After i seen this video i used a rubber lacrosse ball and used the same motion as mentioned here. I used the ball against the wall while on my back, sets of ten. Thank you very much. Soooo much better.
Hey Greg, I'm glad the video was helpful, good luck~ Ed
it popped!I was limping for a week already,thanks alot!
Glad I could help!
So, At first yesterday the pain was subtle, it came while I was playing discgolf in sandals. Suddenly, later that night I wasnt able to put much weight on my foot while standing or walking without the sharp lateral pain that was once subtle. I didn’t roll my ankle while playing discgolf, but I admittedly got a little inebriated the night prior to discgolfing so it is possible I rolled my ankle then getting my cuboid locked into that downward position, like you mentioned. perhaps the more I used it during disc golf the next day the more aggregated it got.
Anyway-today, one day after discgolf, at work I had it up on my desk with an ice pack almost all day. The pain was nonexistent as long as I wasn’t standing/walking on it. With the pain continuing after ibprophen I realized this might have less to do with muscle and more bone. So I started digging, at first all the info I could find was regarding a cuboid fracture, but I DONT RUN like at all and only weigh 100 lbs so I really doubt that I’ve fractured it. so I kept digging and found this helpful video!
Sure enough, I did the first “self inflicted mobilization of the cuboid exercise” and heard an audible click/pop. followed that up with getting my “training wheels” moving again. We’ll see how it feels in the AM! Obviously I’ll repeat these exercises at my desk tomorrow and so on until I am(hopefully) pain free.
What an awesome easy to follow and understand video, thank you SO much for sharing.
Hey there, I'm happy to hear the exercises helped your foot. Continue with the exercises for the next few days as the pain hopefully subsides, good luck~ Ed
Thank you SO MUCH! This helped me immediately!! I'm grateful you shared your knowledge with us.
Good morning Sharon, happy to help, good luck, keep moving~ Ed
Thank you so much for helping. I've been bitten in my left leg so I was over using my right leg, it caused me to walk wrong or something that I started to have this pain for few months now I'm almost limping out of pain..I tried your exercise and it helped so much.
Thank you.
Hello Rana, you are very welcome, happy to hear the exercises helped, have a good weekend ~ Ed
Spectacular. Thank you! I've been hobbling around for two months. I did your moves and can walk again!
Hello Stewart, happy to hear the exercises and mobilizations helped!
Ohhhh NO Im almost in tears watching him twist that foot!
Excellent video. Superb communication and very practical. 👍🏻👍🏻👍🏻
Glad you enjoyed it!
This has been helpful. My feet are all kinds of messed up already from plantar fasciitis and then on top of it I'm having this problem in one foot. Seems to have helped... will see how it is after a night's rest!
I hope it helps Katherine! Also consider a night sock if your foot pain is worse in the morning.
I do this by laying my foot on its side and putting pressure against the floor I get some relief instantly
yes, you are doing a type of cuboid mobilization, nice job!
Thx for the video. I did a 7 mile race with obstacles yesterday and had pain exactly where you described after the race and this morning. Just followed your instructions and immediately it feels so much better. Thanks!
Hi Jason, happy to hear it helped!
Thank you Dr.
After work I took a nap, I woke up trembling in pain. The self adjustment technique helped a lot since i have nobody to help. I can try to sleep again now.
I sincerely appreciate
God bless you.
Hello Felipe, I'm so happy to hear the exercises helped, take care ~ Ed
Man, a 5 yr old video but it worked like magic. It did it on myself and man, I felt a pain and right away a relief. That’s way I said it was like magic. Thank you so much.
You are so welcome!
I've tried it and it worked. Thank you so much!
Good morning Don, happy to hear the mobilizations helped! Good luck and take care ~ Ed
I have lots of pain exactly in the part of left ankle,but yesterday I made some massaging by myself I think it works thank you again.
Hi Antonio, good to here the exercises helped, take care~ Ed
I sprained my foot a few days ago and doctor told me I should still be able to put a little weight on my foot and walk but I haven't. It's been so painful especially in the outter part of my foot. I tried this and it feels so much better.
Excellent Megan! Hope you heal up quickly
Thank you so much......instant relief.....will do this daily🙂
Wonderful!
Thank you, the non-friend version worked for me.
Hey Niels, you're welcome, happy to help ~ Ed
OMGI thanks honestly think from when I went to the nail salon and receive a pedicure With a Foot massage my foot been hurting every sense
Glad I could help Latoya! I hope your foot feels better
great video.. But what causes this injury??
Hey Steven, thanks. From an acute injury stand point, the most common cause is an inversion sprain. However, cuboid tightness/tenderness is surprisingly common place and then it can be become painful for a variety of reasons (walking on uneven surfaces, different shoes, etc). I hope the ex's helped your problem, good luck ~ Ed
Thank you so much! Worked like a charm
Excellent Amanda, happy to help!
Wow best video i have seen so far .thanks for the advice.
Thank you and you are very welcome ~ Ed
Just what I needed! Thanks
You are very welcome!
Thank you Doctor,for this great advice.
Hi Antonio, thanks and I hope the video helps.
THANK YOU!!! this is helping so much!!!
You're so welcome!
I sprained my left ankle and in trying to retain my balance, shatterd my right ankle. Had surgery. Plate screws and a rod in their now. 10 weeks later I'm battling pain in precisely this area. I've been doing some mobikty movements but this part which got a name no - this cuboid is giving me a headache. Two weeks ago when attempting a footpath going down, I felt a pop in that area. Excruciating pain. And now my healing is interrupted and I often need to grab my elbow crutches again. I can handle a few steps walking on flat surfaces. But uneven surfaces are nou doable causing much pain. Doing self pressure and massages is adding to pain in my thumbs and wrists. ( crutches also playing their part in the cause). But now I understand better whats going on inside and can start working in that direction. I still have hard swelling around the ankle area. Sitting and laying downbworks wonders for pain. 😊, but I'd rather mibilize myself. I'm nearing 69 and from experience, I know mobilization is the direction physios drives one. I'll start fiddling with my cuboid now with positive expectation. Thank you very much for this video.
You are very welcome, let me know if it helps!
How did this provide me such immeadiate relief??? THANK YOU
It’s magic Caroline 😉. Happy to hear you feel better
This really helped me. Have been having pain on the outer side of my left foot for the last two months after doing exercises that involved jumping. Thank you for such a clear explanation! Also, I'm wondering, are there exercises one can do to keep the foot strong so this doesn't happen again or are certain people just more prone to this?
Glad it helped! Going forward, I would make sure your gastroc and soleus are stretched and that you work on single leg heel raises to improve the strength of your calves. Single leg balance exercises will also help with proprioception and motor control. Good luck!
@@FrontRowwithEd Thanks so much! I will give those suggestions a try. Appreciate your help. 😊
@@cathynotoartist You're welcome, Happy New Year!
Thanks so much for these thoughtful exercises. I sprained both ankles in February. Missed the last step on someone’s stoop. Ugh! Now I have this type of pain at the sides of my feet, but also on the top of my my foot as well. Are there some other exercises for the top of the foot?
Hello Karen, sorry to hear about your foot and ankle. Yes, here are some additional exercises you can start to slowly regain strength and motor control of the muscles around your ankle. Here is the link to the video: ruclips.net/video/0_9516hR1vQ/видео.html Let me know if you have any questions after watching the video ~good luck, Ed
Hi.
I have severe/bad pain in both feet when active on my feet. Especially the left foot around that same area you just mentioned in the video. I dont believe it's an injury. The pain worsens with activity but goes down or perishes when abstaining from being on my feet.
Thanks you so much ! I had pain in the cuboide..Yestarday im run 1 hora
Glad it helped!
I started running after long time and started getting pain on my pinky bone of right foot till the heel just in first mile. Mainly in the outer perimeter of the right foot. I am not sure if this is same pain you discussed in the video but I am going to try this. Thanks for sharing!!
Hello Rahul, sounds like the cuboid is at least part of your issue. Keep working it until any tenderness feels like the other side. Good luck!
Thank you so much for this video. How long should someone wait to resume running, after the the pain goes away?
In my case there has been just a 3/10 pain sometimes during running, but it goes away the next morning. I also use a standing desk most of the day.
Hello Gurnoor, if the pain is a 3/10 and then goes away the next morning, do not add any distance until you are pain-free the next day. Also, continue to do the mobilizations 1-2 times per day, good luck ~ Ed
Front Row with Ed and Elizabeth Thanks!😊
Why can't you live here in Atlanta - best info yet!
Hi ReAnn, thanks, and I'm happy to hear you found the exercises helpful! Good luck ~ Ed
Thank you! Worked for me, tho I put my high arch on transition between tile and hardwood floor and slowly stretched. Will show my chiropractor next week.
Happy to hear the exercises helped!
Now WHY CAN’T a foot and ankle surgeon explain anatomy and physiology like YOU, Ed? Yes, I know they’re in business for surgical procedures, but I’m wondering if they even know about these solutions for these painful issues! My Chiropractor does an excellent job at adjusting my feet and it provides great relief for weeks!
Big question: What if you’re being told there’s arthritis in the cuboid bones?
Hello Sheila, in the presence of arthritis in any joint, you want to try and regain as much range of motion as you can safely (without undue pain or loss of function) In the case of the cuboid, I would still try to gently mobilize it and see if you can improve your range of motion and reduce your pain. Good luck
Thank you!!! Excellent instructions! I am very grateful! 💋😍
You are so welcome!
Dude this is awesome. Great vid.
Thanks, hope it helped ~ Ed
Great video 👌🏾 think I busted my foot trying to keep fit on the roads 😭 video is a great help 😁
Glad it was helpful! Easy on the roads :)
I've been having this pain for about 2 weeks, I think your manipulation has helped, but is it common to have residual pain just from the inflammation/irritation?
Hello Mary Beth, Yes, it is very common to have residual pain in the area for quite a long time. The goal is to get the cuboid and 5th metatarsal moving better, not necessarily the elimination of tenderness. Does that make sense?
INCREDIBLE VIDEO
Hey Chad, thanks! Happy to hear you found the video helpful~ Ed
Hi, is this why when I point my toes or flex my foot my last 2 toes hurt? I’m so happy to find a video to guide me. Thank you!!!
You are very welcome, I hope the mobilizations help
I can't believe how much better my foot feels, thank you ! thank you ! thank you ! I was in so much pain now its gone 😁
Hi Wanda, you are very welcome, so happy to hear you feel better and that the mobilizations helped~ take care, Ed
Thank you! I thought I was going to be crippled!
Hello Florence, you are very welcome, glad the exercises helped ~ Ed
Thanks for a great video! How do you differeniate a cuboid issue versus peroneal tendonitis esp. where the brevis tendon inserts into the 5th metatarsal? I have soreness and tenderness right behind (towards the heal) of the 5th metatarsal boney structure. What to look for in terms of proper athletic shoes?
Good morning and thanks for the great question. The reality is you could be dealing with multiple issues: a relative positional fault of the cuboid and fibula. I just posted a video on how to mobilize the fibula, I would recommend mobilizing the cuboid and fibula (video link ruclips.net/video/WlcN6G7NbfE/видео.html Try this and then you may need to to do some trigger point work on the fibularis musculature. I have a video for that but still need to edit it before I can publish it. I will give you a heads up when I do. As far as shoes, I believe "less is more" meaning the least amount of support to get the job done. We can talk more in detail after we get the pain to subside. Keep me posted, good luck ~ Ed
Hello again Ed,
Further to my previous queries, could you advise me on my lateral foot pain please?
I have tried exercises from my physio last month for my later foot pain , which didn't help. I tried the exercise from this video a couple of weeks ago and since then my cuboid is still slightly swollen since. I've also seen a podiatrist for the lateral foot pain on my right foot and some on my left. He said that it's not cuboid or anything else. It could because of I spent a lot of time gardening and it could take 12 weeks to heal after stopping the activity.
What could you advise?
Thanks bud.
I sprained my ankle a month ago and its still experiencing pain. When I tried looking for exercises that are focused around the joint of the 5th Metatarsal and cuboid, nothing. Thank you for this video :) it really targets the area that hurts.
Did it work because i sprained that are and im trying this exercise and i wanna know?
@@mrligma69 The massage shown in the video definitely helped relieve some pain in that area, but I didn't do an MRI scan so I'm not entirely sure what got pulled. So I don't know if our injuries are exactly the same and not sure how severe yours is, I don't want to worsen your condition haha
@@jartstuff5628 never mind turns out it was broken
@@mrligma69 sorry to hear :( hope you'll have a swift recovery!
@@jartstuff5628 thanks
Thank you sir,. Very educational.
Thank you Stephen, I hope the exercises were helpful
@@FrontRowwithEd Absolutely, I hart my foot Friday and did not understand what the problem was. Thanks to your video, I understand a lot more of what happened. Thanks again !!!