Why You Have Metatarsal Pain | Stuck-at-Home Running Form Tip #41

Рет қаралды 8,445

Күн бұрын

If your forefoot hurts it could be metatarsalgia or a neuroma, or you might not exactly know what the injury is. It can be relatively easy to relieve if you know where else in your body you need to improve your mobility.
In this video, Jae Gruenke of The Balanced Runner System™ shows you the “ski boot” phenomenon that stresses the metatarsal heads and explains what warmup to do prerun, what coordination lesson to do, and how to address the larger issues that likely caused the injury so it’s less likely to recur.
You’ll find the pre-run warmup Jae recommended here: • The Most Important Pre... Do both feet together rather than one at a time, and do not go for a deep stretch! It should be a mild stretch only--this is for mobilization.
The Free Your Feet lesson Jae recommended here: bit.ly/freeyourfeet1
This videos should also be clarifying:
Secrets of a Healthy Running Footstrike and Toe-Off: • Secrets of A Healthy R...
If you found this video valuable, please hit "Like," subscribe to our channel, and go to balancedrunner.com for loads of great resources and information.

Пікірлер: 17

@adayexpired6370 5 ай бұрын

So many light bulb moments. Amazing vids. TY. Most practical and useful running YT channel ever. Def can’t wait to binge watch all your vids.

@balancedrunner 5 ай бұрын

Awesome! Thank you!

@christinaarmeshunter124 6 ай бұрын

This is a very helpful video and explains so much. I started running just on my own to become active and later started running around 9ish miles a week while I powerlifted in 2019. Whats interesting is back then every run my ankles would hurt until they would kind of jiggle into place. End of 2019 I developed intense knee pain while I ran that also could’ve been psychological fear of race training. Now in 2023/24 I had a baby via c section and becoming active again and working on improving my core which I never did before. Now I experienced this pain after a long run. Running has felt weird now and I didn’t know where to place my weight and noticed it was all on the balls of my feet. Back in 2020 pt helped me run again by stretching my upper back. It actually worked. This video proves all that true. I think my mobility just got worse. I want to keep running because I finally like it again. Now I just need better form and mobility. Is there a step 1 for learning good form for running video? Thanks so much!

@balancedrunner 5 ай бұрын

Thanks for sharing your story, @christinaarmeshunter124. There is a step one, which is my free Mind Your Running Challenge. You can sign up here: balancedrunner.com/mind-your-running

@tenore85 3 жыл бұрын

3 min 50 in and I already know that this is the video for me. I've been trying to explain this to some physios in the past who didn't seem to get it and dismissed when I explained that when I run, it's like running in a ski boot

@naomipesh9517 3 жыл бұрын

I participated in a trail run mid December 2020 which was an amazing run. In the past I had sprained my left ankle 4 times and I was worried it might happen on this run. I decided to prevent this by wearing my bulky ankle brace. The next few days after I noticed an intense burning in my 2nd, 3rd, and 4the toes which then led to some numbness. I have not been on a run since due to pain in the ball of my foot. My right foot is having pain now since I have to compensate by putting all my weight on the right leg to take some off the left. My podiatrist suggested a steroid injection to help with the inflammation which is pretty scary to think of. Im glad I found this video to help give me some understanding.

@johnmatelski6413 11 ай бұрын

this helps explain why my bad oblique strain was followed up with a metatarsal stress fracture 4 months later... I wish I'd known these concepts a few years back. ouch.

@ashhopteach2939 2 жыл бұрын

Thank you so much for this! ❤️

@balancedrunner 2 жыл бұрын

You're so welcome!

@815donalduck Жыл бұрын

Got my metatarsalgia on my 2nd toe left foot from excessive JumpRoping. Also feels like swelling on top of my foot at the heads. Have been taking ibuprofens for swelling. Miss my JumpRope ➰ Thank you …..your son should be pretty good by now 🎻 🎻

@PhilippUnterreiner 2 ай бұрын

Strange I have it on the foot which has more ankle mobility/ range of motion. My foot with less ankle mobility due to ligament tear some years ago is perfectly fine… I’ll try freeing the upper body though

@agcg2285 4 жыл бұрын

Hi Jae! I heard you on endurance planet once and didn't fully understand all the body mechanics wisdom you were dropping on the podcast. I must be a more visual person because the video you made on relaxing the foot and ankle has really made my runs more enjoyable. Thank you! Would the same thing apply to outer foot pain and even stress fractures as what you talk about in this video? Aside from nutrition and overdoing it, would there be maybe a loading issue that would make someone overload their 4th and 5th metatarsals?

@agcg2285 4 жыл бұрын

And pain felt more on the dorsal part rather than the bottom

@balancedrunner 4 жыл бұрын

So glad it was helpful. Outer foot issues are different--more often to do with managing pronation than with toeing off. Might you be someone who wears orthotics?

@balancedrunner 4 жыл бұрын

Are we talking about dorsal on the outsides, or the middle?

@shwetas1764 4 жыл бұрын

Hi, thanks for the tips. I'm a severe overpronater and have first metatarsal pain and tenderness. Can you please suggest any tips.....

@balancedrunner 4 жыл бұрын

Shweta, I think you need more help with your weight shift side to side and your core action than with the things in this video. Have you tried my free Mind Your Running Challenge? I think that would get you headed in the right direction. balancedrunner.lpages.co/mind-your-running-long/