The barrier to a perfect golf swing could lie in your big toe. Or your heel. Or on the ball of your foot. These are the three areas of your feet most likely to cause pain that can ruin your golf swing.
Behind these pain-prone spots can lie stiff joints, stretched-out tissues and even nerve damage. But pain relief is possible and frequently does not require surgery.
The three most common painful foot conditions that can ruin your golf swing are heel pain, arthritis and pinched nerves.
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Arthritis can cause pain in the joint of your big toe that makes it difficult to follow-through on your golf swing.
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Heel pain typically results from an inflammation of the band of tissue that extends from your heel to the ball of your foot. People with this condition compare the pain to someone jabbing a knife in their heel. Heel pain can make it uncomfortable for golfers to maintain a solid stance during crucial portions of their golf swing.
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Neuromas are nerves that become thickened, enlarged and painful because they’ve been compressed or irritated. A neuroma in the ball of your foot can cause significant pain as your body transfers its weight from one foot to the other in a golf swing.
Several other painful conditions can also cause instability during your swing. Some athletes and former athletes develop chronic ankle instability from previous ankle sprains that failed to heal properly. Motion-limiting arthritis and Achilles tendonitis can also affect your balance. Ill-fitting golf shoes may cause corns and calluses that make standing uncomfortable.
For the majority of golfers and other patients I recommend simple treatments such as custom orthotic devices (shoe inserts), stretching exercises, changes to your shoes, medications, braces or steroid injections and physical therapy. However, if these conservative measures fail to provide adequate relief, surgery may be required.
Remember foot pain is not normal. With the treatment options available to your foot and ankle surgeon, a pain-free golf swing is clearly in view. When your feet aren’t in top condition, your golf swing won’t be either.
Glen Donovan, D.P.M.
Dr. Donovan is the Chief of Podiatry at Coney Island Hospital.
For more information on foot problems please contact Dr. Donovan at 718-616-5509.
What simple execercises can I do at home to help stabilize my ankle muscles and the pain in my achilles heel/tendon?
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chronic arthritis pain…
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Dear James,
Rehabilitation of the ankle includes: warm-up, strengthening and probably the most important is regaining propioception/balance through use of tilt board
There are four basic motions of the ankle joint. These are:
Plantar Flexion:
pointing toes down
Dorsi Flexion:
pulling toes upward off the ground
Inversion:
point toes inward
Eversion:
point toes outward
Ankle sprains often occur when there is excessive inversion or pointing the toes inward too much
Start you ankle strengthening program with a warm-up by performing a circular motion of your foot in clockwise and counterwise direction for 3 minutes. Then start exercise program
Ankle Plantarflexion Exercise
1)Stand in front of a table or chair
2)Place your hands on the table/chair for balance
3)Raise yourself up on the tips of your toes
4)Remain on your toes for six seconds
5)Slowly return to standing position
6)Repeat 10 times
Ankle Dorsiflexion Exercise
1)Stand in front of a table or chair
2)Place your hands on the table/chair for balance
3)Rock back on your heals lifting your toes off the floor
4)Remain on your heals for six seconds
5)Slowly return to standing position
6)Repeat 10 times
Ankle Inversion and Eversion Exercise
1)Sit up straight with your back against a wall and your feet out in front of you with your knees straight
2)Slowly turn your left foot inward and hold this position for six seconds
3)Now turn your foot slowly outward and hold for another six seconds
4)Repeat this exercise 10 times
5)Repeat steps 1-4 with the right foot
For added difficulty use theraband (elastic band) to provide resistance
Other advanced ankle strengthening exercises include
1. Jump rope
2. hacky sack and dance.
Tilt Board for propioception and balance
Sincerely,
Dr. Donovan
Dear Gratis TV,
Part 2 regarding painful Achilles tendon. Pain is a blessing. Get evaluated by Podiatrist to rule out any tears of the Achilles tendon. Podiatrst may recommend an MRI. In the interim remember PRICE = Protect, Rest, Ice, Compress, Elevate. PRICE is initiated to:
Minimize initial injury
Decrease pain and swelling
Prevent further tissue damage
Other recommendations: Heel Lift/Orthotics to shorten distance of Achilles tendon insertion and eliminate pathomechanics.
Caution on:
use of Quinilone Antibiotics such as Ciprofloxacin which has been associated with Achilles tendon rupture
Steroid injection into tendon which can cause a rupture of Achilles tendon.
Wishing you good health,
Dr. Donovan
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