Peroneal tendonitis is a common yet also misunderstood condition affecting the outer portion of your ankle; it can cause you significant discomfort and interfere with your daily activities if left untreated. This condition often arises due to overuse, sudden changes in physical activity, or biomechanical issues that strain the peroneal tendons. While athletes and active individuals are particularly susceptible, anyone can develop peroneal tendonitis if the tendons are subjected to excessive stress. Understanding the anatomy, causes, symptoms, and appropriate care is crucial for effective management and prevention.
Understanding peroneal tendonitis, its anatomy, common causes, symptoms, treatment options, and how to prevent it can help you recover and get out of pain!
What Is Peroneal Tendonitis?
Peroneal tendonitis, also known as peroneal tendinopathy, can also be referred to by other names, including:
Peroneal tendonitis is the most commonly used term.
Peroneal tendinopathy is a medical term that describes any damage or disorder of the tendon without specifying inflammation.
Peroneal tendon inflammation is a more specific name indicating the inflammation of the peroneal tendons.
Peroneal tenosynovitis refers to inflammation of the synovial lining around the tendon, though this is a less common term.
Peroneal tendonitis refers to irritation or inflammation of the peroneal tendons, which run along the outer side of your ankle. These tendons are important for stabilizing your ankle joint and facilitating foot movement. When these tendons become inflamed, they can cause pain, swelling, and reduced mobility. This condition is most frequently seen in individuals who engage in repetitive ankle movements, but it can also arise from acute injuries or biomechanical abnormalities.
Specifically, there are two peroneal tendons involved in peroneal tendonitis:
Peroneus Longus: This tendon runs behind the bony prominence on the outer ankle (the lateral malleolus ) and extends underneath the foot to the arch. It helps turn the sole of the foot outward (foot eversion) and supports the foot's arch.
Peroneus Brevis: This tendon also runs behind the lateral malleolus but attaches to long bone of the outer edge of the foot. It assists with ankle stability and eversion.
Peroneal tendonitis typically develops due to overuse, resulting in micro-tears and inflammation within the tendons. This condition can occur in one ankle (unilateral) or, less commonly, in both ankles (bilateral).
Causes of Peroneal Tendonitis
Peroneal tendonitis can result from various causes, often related to repetitive motion or biomechanical stress. Identifying and addressing these underlying causes is key to both treatment and prevention.
Overuse or Repetitive Motion:
Athletes who engage in activities involving repetitive ankle movement (e.g., running, hiking, or sports requiring quick lateral motions) are at greater risk. Over time, repetitive stress can lead to micro-tears in the tendons, causing inflammation and pain.
Sudden Increase in Physical Activity:
If you have a rapid increase in exercise intensity or frequency, it can strain your peroneal tendons. For instance, starting a new running regimen or abruptly increasing training volume can place excessive stress on the tendons.
Wearing Improper Footwear:
If you wear shoes that lack proper support, they can increase stress on the peroneal tendons. Poor arch support or insufficient cushioning can alter your foot mechanics and contribute to the irritation of your tendons.
Foot and Ankle Misalignment:
High arches or an abnormal gait can increase tendon strain. Individuals with these anatomical variations are more prone to overloading the peroneal tendons.
Previous Ankle Injuries:
A past ankle injury, like an ankle sprain, can increase your risk of developing peroneal tendonitis. If you have a history of ankle sprains or instability, you can be more susceptible because these injuries can weaken the tendons, making them more prone to inflammation.
Ankle instability:
Weakness or poor coordination in the ankle can contribute to stress on the tendons.
Biomechanical issues:
Abnormalities in the way the foot moves (like flat feet or high arches) can lead to additional stress on the tendons.
Underlying conditions, such as inflammatory arthritis or connective tissue disorders, can also weaken the tendons or increase inflammation, predisposing people to peroneal tendonitis.
Symptoms of Peroneal Tendonitis
These are the common symptoms of peroneal tendonitis:
Experiencing pain along the outer side of your ankle: This pain is usually located behind the bump on the outside of your ankle, the lateral malleolus, and may worsen with movement.
Ankle Swelling and tenderness: The affected area of your ankle may become swollen, and the tendons themselves may also be tender to the touch.
Ankle pain that worsens with physical activity and improves with rest: Activities such as walking, running, or standing for long periods typically aggravate symptoms, but they reduce after rest and avoiding said activities.
A sensation of ankle instability or a snapping feeling: In some cases, the tendons may slip out of their normal position, causing a noticeable snapping sensation.
Stiffness or weakness: Individuals may experience stiffness when moving the ankle, as well as weakness during activities requiring ankle stability.
Home Care for Peroneal Tendonitis
If you suspect you have peroneal tendonitis, early intervention with home care is essential for symptom management and recovery. Consistent and proactive home care can prevent the condition from worsening and promote healing. Consider the following steps:
Rest: Avoid activities that exacerbate pain to allow the tendons to heal. Continuing strenuous physical activity can worsen inflammation and prolong recovery time.
Ice Therapy: Apply ice to the outside ankle area for 15-20 minutes. Do this every 2-3 hours to help reduce inflammation. Be sure to use a cloth between the ice and your skin to protect your skin and prevent frostbite.
Ankle Compression: Use an elastic bandage or ankle brace to provide support and minimize swelling. This can also offer additional stability to a weakened ankle.
Elevation: Keep the ankle elevated above heart level when resting to decrease swelling. Elevating the affected limb can reduce fluid buildup and ease discomfort.
Anti-Inflammatory Medications: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help relieve pain and inflammation. Follow dosage guidelines carefully and consult a healthcare provider if you have any concerns.
Why you can trust us:
We have multiple highly specialized, board-certified, fellowship-trained orthopaedic surgeons.
We know that we serve people - actual humans - not random orthopaedic conditions. That drives us to compassionate care.
The world of orthpaedics is constantly evolving. Our orthopaedic surgeons are constantly evaluating new techniques, tools and methods to serve our community even better.
We provide outcome-focused treatment. We work with our patients to achieve their goals, all while developing custom treatment plans that fit our patient's lives.
While mild cases of peroneal tendonitis may resolve with home care, we recommend you seek medical attention right away if you experience:
Persistent pain despite rest and self-care: If symptoms do not improve within a few weeks, a comprehensive medical evaluation may be necessary.
Significant swelling or bruising: Extensive swelling or discoloration around the outside of your ankle could indicate more severe tendon damage or an associated injury.
Ankle instability or difficulty bearing weight: Persistent instability or an inability to walk comfortably warrants a specialist's assessment.
Popping or snapping during movement: If you feel a popping or snapping sensationd uring movment, this may suggest tendon subluxation (displacement) or a partial tear which would require professional intervention.
Treatment depends on the severity of the condition and may include:
Physical Therapy: Customized exercise programs can restore strength and improve range of motion. Therapists may also use techniques like ultrasound therapy to help promote your healing.
Immobilization: Severe cases may require a walking boot or brace to limit motion and promote healing. Immobilization prevents further strain and allows the tendons to repair themselves.
Orthotics: Custom insoles can correct biomechanical issues and relieve tendon stress. Proper foot alignment reduces the likelihood of recurrence.
Steroid Injections: In some cases, corticosteroid injections may be discussed and can reduce persistent inflammation. Use of these injections will be determined by you and your treating physician.
Surgery: Rarely, surgery is required to repair tendon tears or address chronic instability. Surgical intervention may involve tendon repair, cleaning inflamed tissue, or stabilizing the tendons.
Preventing Peroneal Tendonitis
Proactive measures can reduce the risk of developing peroneal tendonitis, especially for those prone to ankle injuries. Consider incorporating the following strategies:
Strengthening Exercisesfor Peroneal Tendonitis: Targeting the ankle and foot muscles enhances stability and reduces strain. Examples include:
Ankle Eversion Exercise: Use a resistance band to strengthen the peroneal muscles. This improves tendon resilience and stability.
Calf Raises: Improve overall ankle strength by lifting onto your toes and slowly lowering down. Perform both double-leg and single-leg variations for comprehensive strengthening.
Balance Exercises: Perform single-leg stands to enhance proprioception and stability. Balance drills can help prevent future injuries by improving coordination.
Supportive Footwear: Choose shoes with enough arch support and cushioning, especially for high-impact activities. Custom orthotics may also be beneficial if you have high arches or foot misalignment.
Gradual Progression: Increase physical activity levels gradually to prevent overuse. Sudden increases in intensity or duration should be avoided.
Stretching Routine: Regularly stretch the calf muscles and ankles to maintain flexibility. Flexible tissues are less prone to injury and inflammation.
If you're experiencing persistent ankle pain or instability, it's essential to seek professional care. The specialists at Princeton Orthopaedic Associates are here to provide expert diagnosis and personalized treatment plans. Schedule a consultation today to get back to the activities you love with confidence.
If you're experiencing hand cramps, or muscle cramps in your hands, it can significantly affect your daily activities. Whether you're typing on a keyboard, cooking a meal, or simply opening a bag or a jar, hand cramps can make these simple, everyday tasks frustrating and sometimes painful. For some people, hand cramps may start subtly—a slight stiffness or discomfort that comes and goes. Over time, the cramps may become more intense and frequent, interfering with work, hobbies, and everyday routines.
Hand cramps are a common yet bothersome issue that can affect anyone. These sudden, involuntary muscle contractions in the hands can cause discomfort, disrupt daily routines, and strike at the most inconvenient times. Understanding why you're experiencing hand cramps is the first step toward finding relief and preventing future episodes.
What Are Muscle Cramps in Hands?
Hand cramps are involuntary muscle spasms or contractions in your hands and fingers. They can appear gradually and range from mild twitching to intense pain and stiffness. Initially, you may notice a mild tightening or twitching sensation in your fingers or palm. As the cramps progress, the stiffness can become more pronounced, sometimes accompanied by sharp or throbbing pain. You might experience involuntary muscle spasms, making it difficult to control fine motor movements.
They can last a few seconds or persist for several minutes and worsen without intervention, making it difficult to use your hands comfortably. Occasional hand cramps may be harmless, but persistent or severe cramping could indicate an underlying health issue that needs attention.
Symptoms of Hand Cramps
It can be easy to ignore or push away the issues you are having with hand cramps, but recognizing the symptoms of when hand cramps are an issue can help you identify and manage them effectively.
While the individual intensity and duration of cramps can vary, the following symptoms are common:
Sudden Muscle Contractions:
Experiencing sudden, involuntary tightening or spasms in the hand muscles that occur unexpectedly and range from mild to severe.
Tingling or Numbness:
Experiencing a prickling sensation or temporary loss of feeling, often caused by poor circulation or nerve compression, may accompany you hand cramps.
Stiffness:
Reduced flexibility in the hands and fingers can make movement difficult and impede the completion of daily tasks.
Pain and Discomfort:
It's common to experience mild to severe aching or sharp pain accompanying muscle cramps; this pain may also linger after the cramp subsides.
Tightness or Swelling:
Experiencing a sensation of fullness or visible swelling in the affected area can indicate muscle strain or fluid retention, further contributing to discomfort.
Fingers Curling or Locking:
Temporary and involuntary bending of the fingers, causing temporary stiffness or difficulty straightening them.
Difficulty Gripping Objects:
Struggling to hold or carry items due to hand stiffness, weakness, or sudden cramps.
Why you can trust us:
We have multiple highly specialized, board-certified, fellowship-trained orthopaedic surgeons.
We know that we serve people - actual humans - not random orthopaedic conditions. That drives us to compassionate care.
The world of orthpaedics is constantly evolving. Our orthopaedic surgeons are constantly evaluating new techniques, tools and methods to serve our community even better.
We provide outcome-focused treatment. We work with our patients to achieve their goals, all while developing custom treatment plans that fit our patient's lives.
Certain daily activities can increase the likelihood of experiencing hand cramps due to muscle strain or fatigue. Identifying your specific triggers can help you make changes to reduce the frequency and intensity that you experience issues with your hands cramping.
Common daily-life causes of muscle cramps in your hands:
Frequent Typing and Desk Work: Extended periods of typing or using a mouse can strain hand muscles. Poor ergonomics and repetitive movements increase the risk of muscle fatigue, leading to cramps. If you spend hours working on a computer without adequate breaks, your hand muscles may become overworked and become prone to spasms.
Lifting Heavy Objects: Frequent lifting or gripping heavy items can overwork the hand muscles, causing painful cramps and muscle tightness. This is particularly common in professions requiring manual labor or during intensive household tasks.
Waking Up From Sleep: Sleep positions that restrict blood flow or place pressure on the hands can lead to morning hand cramps. You may experience a tight, clenched sensation upon waking up, especially if your hands were in an awkward position during the night.
Cooking and Food Preparation: Repetitive hand motions like chopping, cutting, and stirring can cause muscle strain, resulting in sudden cramping sensations. Prolonged food preparation sessions without breaks can exacerbate the issue.
Sports and Physical Activity: Activities that require repeated or forceful hand movements, such as tennis, golf, or weightlifting, can cause cramping due to muscle overuse. Athletes and fitness enthusiasts who push their muscles without sufficient recovery time are particularly vulnerable.
Physical and medical causes of muscle cramps in your hands:
Several physical factors can contribute to hand cramps. Identifying the underlying cause is crucial for effective treatment and prevention.
Here are the most common causes:
Muscle Overuse and Fatigue: Repetitive hand movements without adequate rest can fatigue the muscles, causing cramps. This is common in individuals who type extensively, play musical instruments, or perform manual labor. Overuse can lead to muscle strain, which increases the likelihood of involuntary contractions.
Dehydration: Insufficient hydration can disrupt the balance of electrolytes like potassium and magnesium, leading to muscle cramps. Muscles rely on proper fluid levels to contract and relax efficiently, so staying well-hydrated is essential to maintain optimal muscle function.
Poor Circulation: Conditions that impair blood flow, such as Raynaud's disease or carpal tunnel syndrome, can cause hand cramps by limiting oxygen delivery to muscles. Restricted circulation reduces the availability of essential nutrients, increasing the risk of cramping.
Nutrient Deficiencies: A lack of essential minerals, particularly magnesium, potassium, and calcium, can increase the likelihood of muscle cramps. These nutrients play a vital role in muscle contraction and nerve function, and a deficiency may lead to frequent spasms.
Underlying Medical Conditions: Chronic health issues like arthritis, diabetes, and thyroid dysfunction can affect nerve and muscle health, leading to frequent hand cramps. Neuromuscular conditions can interfere with the normal function of your muscles and cause persistent cramping.
What to do For Muscle Cramps in Hands
If you want to get rid of muscle cramps in your hands, several strategies can provide immediate relief and help prevent future occurrences. Implementing these techniques can reduce the severity and frequency of cramps:
Stretching and Gentle Exercise: Perform regular hand and finger stretches to maintain flexibility and reduce muscle tension. Gentle stretching increases blood flow, helps muscles relax, and alleviates cramps while preventing future occurrences.
Stay Hydrated: Ensure you drink plenty of water throughout the day to prevent dehydration and maintain proper electrolyte balance. Hydrated muscles are less likely to cramp, especially during periods of physical activity.
Warm Compress: Applying a warm compress or soaking your hands in warm water can soothe cramped muscles and enhance blood flow, relieving stiffness and discomfort. Heat therapy can be particularly effective when cramps are caused by poor circulation or muscle fatigue.
Massage Therapy: Gently massaging the cramped muscles improves circulation and promotes muscle relaxation. Apply light pressure to the affected area using your opposite hand to ease tension and encourage blood flow.
Ergonomic Adjustments: Optimize your workstation with ergonomic tools to reduce strain on your hands. Use a comfortable chair, position your keyboard properly, and take regular breaks to stretch. These adjustments can prevent repetitive strain and muscle fatigue.
Dietary Supplements: If you have a confirmed nutrient deficiency, consider taking magnesium or potassium supplements after consulting with a healthcare professional. These minerals play a crucial role in muscle relaxation and nerve signaling, which can prevent future cramps.
While occasional hand cramps are usually harmless, persistent or severe cramps may indicate an underlying medical condition. You should consult an orthopaedic hand specialist if you experience:
Frequent or worsening hand cramps.
Persistent numbness or tingling.
Hand weakness or loss of function.
Cramping that interferes with daily activities.
Our hand specialists can diagnose the cause of your hand cramps and recommend appropriate treatments, such as physical therapy, medication, or specialized care.
Prevention: How to Stop Muscle Cramps in Hands
If you are prone to experiencing hand cramps, you can reduce the frequency and intensity of hand cramps by taking proactive measures.
Similar to treatment for hand cramps but not quite the same, here are some prevention tips:
Hydrate Adequately: Drink sufficient water daily to maintain muscle function and prevent cramps.
Maintain Balanced Nutrition: Ensure your diet includes essential minerals like magnesium, potassium, and calcium.
Practice Regular Stretching: Incorporate hand and finger stretches into your routine to maintain muscle flexibility.
Use Ergonomic Tools: Adjust your work environment to minimize hand strain and fatigue.
Take Breaks: Allow your hands to rest during repetitive tasks to prevent overuse and muscle exhaustion.
Experiencing hand cramps can be uncomfortable and disruptive to your daily functioning. Understanding their causes and adopting preventive measures can help you manage and reduce their occurrence. However, if you are dealing with persistent symptoms, seeking medical advice is essential to identify and address any underlying health conditions and set you down the right treatment path.
This blog post is meant to be informative and should not act as a self-diagnosis tool. If you’d like to see one of our doctors, please contact us here.
Understanding Bowlegs: Causes, Symptoms, and Treatment Options
What Are Bowlegs?
Bowlegs, medically known as genu varum, is a condition where the legs curve outward at the knees while the ankles remain together. It is common in infants due to their fetal positioning in the womb, and in most cases, the legs straighten naturally as the child grows and begins to walk. However, if the bowing persists beyond early childhood or appears later in life, it may indicate an underlying condition requiring medical attention.
Bowlegs can affect a person’s posture and how they walk (gait), potentially leading to joint misalignment and stress over time. The degree of bowing can vary from mild to severe, and its impact on daily activities depends on a person's underlying cause and individual anatomy.
What Does It Feel Like to Have Bowlegs?
Individuals may experience these bowleg symptoms:
A noticeable outward curvature of the legs when standing with feet together
Knee and hip discomfort, especially after physical activity
Instability while walking or running
Limited mobility, particularly in the hips and knees
Increased stress on the joints, which can lead to arthritis over time
Fatigue in the legs due to inefficient movement patterns
Lower back pain resulting from compensatory postural adjustments
The severity of symptoms varies, with some individuals experiencing minimal discomfort, while others may have significant pain and difficulty moving.
What Causes Bowlegs?
Several factors and conditions can contribute to bowlegs, including:
Physiological Bowing – Common in infants and young children, this naturally corrects itself by age 3 to 4.
Blount’s Disease – A growth disorder affecting the tibia (shin bone) that worsens over time, requiring medical intervention. It is more prevalent in children who begin walking at an early age.
Rickets – A vitamin D deficiency leading to weakened bones and improper growth. This condition can be prevented with proper nutrition and sun exposure.
Bone Dysplasia – Abnormal bone development due to genetic conditions, often leading to long-term mobility challenges.
Paget’s Disease – A metabolic disorder that disrupts normal bone remodeling, leading to deformities. It typically affects adults and may require lifelong management.
Poorly Healed Fractures – If a broken leg bone heals incorrectly, it may result in permanent bowing and uneven weight distribution across the joints.
Achondroplasia – A genetic disorder that leads to dwarfism and often results in bowlegs. This condition is associated with shorter limbs and joint laxity.
Lead or Fluoride Poisoning – Exposure to high levels of these substances can interfere with normal bone development, potentially leading to long-term health issues beyond bowlegs.
Why you can trust us:
We have multiple highly specialized, board-certified, fellowship-trained orthopaedic surgeons.
We know that we serve people - actual humans - not random orthopaedic conditions. That drives us to compassionate care.
The world of orthpaedics is constantly evolving. Our orthopaedic surgeons are constantly evaluating new techniques, tools and methods to serve our community even better.
We provide outcome-focused treatment. We work with our patients to achieve their goals, all while developing custom treatment plans that fit our patient's lives.
While mild bowing in young children often corrects itself, medical evaluation is necessary if:
The bowing persists beyond age 3
One leg is more bowed than the other
The condition worsens over time
There is pain, instability, or difficulty walking
An underlying disease is suspected
The bowing is accompanied by other developmental delays or bone abnormalities
Early intervention is crucial in cases linked to nutritional deficiencies or growth disorders, as timely treatment can improve outcomes.
If you are an adult dealing with bowlegs, you should consider seeking treatment if you experience:
Pain or discomfort in the knees, hips, or ankles.
Difficulty walking or standing for long periods.
Worsening bowing or noticeable asymmetry.
Frequent joint stiffness or instability.
Early signs of arthritis, such as swelling or reduced mobility.
If bowleggedness is interfering with daily activities or causing joint damage, consult a doctor or orthopedic specialist for evaluation and treatment options like physical therapy, braces, or surgery if necessary.
Why Treat Bowlegs?
Untreated bowlegs can lead to complications, including:
Increased risk of arthritis, particularly in the knees and hips, due to uneven joint stress
Gait abnormalities affecting posture and movement efficiency
Lower back pain from altered spinal alignment
Joint instability, making physical activities more challenging
Increased risk of injury, particularly in athletes and active individuals
Muscle imbalances, as the body compensates for misalignment
Diminished quality of life, as chronic pain and mobility issues impact daily activities
Treatment Options for Bowlegs
The appropriate treatment for bowlegs is individual and depends on the severity and underlying cause of the condition.
Non-Surgical Treatments for Bowlegs
Bracing or Orthotics – Used in children to guide proper bone growth and support alignment correction.
Physical Therapy – Strengthening muscles, improving posture, and enhancing mobility to alleviate discomfort and prevent progression.
Nutritional Supplements – Correcting deficiencies in vitamin D or calcium for cases related to rickets, often combined with diet modifications.
Weight Management – Reducing excess body weight to minimize joint stress and prevent the worsening of the condition.
Low-Impact Exercises – Activities such as swimming or cycling can help strengthen leg muscles without excessive joint strain.
Surgical Treatment for Bowlegs
For severe cases, especially in teenagers and adults, surgery may be necessary. Osteotomy is the most common procedure, which involves:
Making an incision near the knee.
Cutting and realigning the tibia (or femur, in some cases) to correct the bowing.
Inserting bone grafts and securing the bone with plates, screws, or external fixators.
Undergoing physical therapy post-surgery to restore mobility and prevent stiffness.
Recovery from an osteotomy can take 3 to 6 months, it depends on the complexity of the procedure. Patients typically require crutches or braces initially and gradually return to normal activities.
What Type of Orthopedic Doctor to See?
If you suspect bowlegs in yourself or your child, consult a pediatric orthopedic specialist for children or an adult orthopedic surgeon for adults.
Bowlegs can be a normal part of early childhood development but may also indicate underlying health issues. Early diagnosis and appropriate treatment can prevent complications, improve mobility, and enhance overall quality of life. If you or a loved one has persistent bowlegs, consult one of our orthopedic specialists to explore the best treatment options. Understanding the causes and potential impact of bowlegs can empower you to seek timely medical advice and make informed decisions about their health.
This blog post is meant to be informative and should not act as a self-diagnosis tool. If you’d like to see one of our doctors, please contact us here.
If you’ve been experiencing numbness, tingling, or pain in your wrist and fingers, you might be wondering if you have carpal tunnel syndrome. Carpal tunnel is a common condition that affects millions of people. It can significantly impact daily activities. Understanding carpal tunnel syndrome can help you take steps toward relief and prevention.
The Daily Struggle with Carpal Tunnel Syndrome
Living with carpal tunnel syndrome can be incredibly frustrating and disruptive. Simple daily tasks like typing, holding a phone, gripping a steering wheel, or even buttoning a shirt can become painful and difficult. Many people struggle with sleep due to tingling and numbness, waking them up in the middle of the night. Even work productivity can suffer, especially for those in jobs requiring repetitive hand movements, such as office workers, hairstylists, and factory workers. If you have hobbies involving heavy use of your hands, like crocheting, cooking, or playing an instrument, carpal tunnel syndrome can cause them to become challenging. Dealing with this persistent discomfort and unpredictability of symptoms can be frustrating and lead to fatigue, impacting your overall well-being and quality of life.
Carpal Tunnel Syndrome, What is It?
It's a pretty commonly known condition, but what is it? Carpal tunnel syndrome (CTS) happens when the median nerve, running from your forearm into your hand, becomes compressed at your wrist. This nerve passes through the carpal tunnel, which is a narrow passageway in your wrist that is surrounded by your bones and ligaments. This tunnel can become too narrow due to swelling or inflammation, and when this happens, it puts pressure on the median nerve, which leads to the symptoms accompanying carpal tunnel syndrome.
Symptoms of Carpal Tunnel Syndrome
Carpal tunnel symptoms often start gradually and may worsen over time, making it important to know the common signs.
Common signs of possible carpal tunnel syndrome include:
Tingling or numbness: This often affects the thumb, index, middle, and ring fingers, but specifically not the pinky. The sensation can also extend up the arm.
Pain or discomfort: It is common for many people to feel aching or burning pain in the wrist, palm, or forearm.
Weakness: If you have carpal tunnel, you might notice that your grip strength has weakened, making it harder to hold objects or perform fine motor tasks.
Nighttime symptoms: With carpal tunnel syndrome, your symptoms will often worsen at night, sometimes waking you up from sleep with a need to shake out your hands.
The gradual onset of carpal tunnel symptoms can sometimes make it more difficult to realize what might be going on. If you have some or all of these symptoms, we recommend seeing one of our orthopaedic hand & wrist specialists. Seeking a proper diagnosis will help you get set on the right treatment plan for you and relieve your discomfort.
Why you can trust us:
We have multiple highly specialized, board-certified, fellowship-trained orthopaedic surgeons.
We know that we serve people - actual humans - not random orthopaedic conditions. That drives us to compassionate care.
The world of orthpaedics is constantly evolving. Our orthopaedic surgeons are constantly evaluating new techniques, tools and methods to serve our community even better.
We provide outcome-focused treatment. We work with our patients to achieve their goals, all while developing custom treatment plans that fit our patient's lives.
Carpal Tunnel Syndrome Symptoms vs. Cubital Tunnel Syndrome Symptoms
While carpal tunnel syndrome and cubital tunnel syndrome share some similarities, they affect distinctly different areas and nerves. It can seem easy to confuse by name, but once you understand each condition, you can better determine which may be causing your pain.
Below is a quick comparison of the symptoms:
Cubital Tunnel Syndrome
Affects the ulnar nerve at the elbow
Pain radiates from elbow to hand
Symptoms include pinky and ring finger numbness
Symptoms may worsen with elbow flexion
Carpal Tunnel Syndrome
Affects the median nerve at the wrist
Pain typically radiates from wrist to hand
Symptoms include thumb and index finger numbness
Symptoms worsen with wrist flexion
Causes and Risk Factors
Carpal tunnel syndrome can be caused by anything that puts pressure on the median nerve.
Some common causes and risk factors include:
Repetitive hand movements: Frequent typing, using a mouse, or assembly line work can contribute to CTS by causing repetitive strain on the wrist and tendons, leading to swelling.
Wrist position: Holding the wrist in a bent position for long periods, such as when using a phone, sleeping, or driving, can increase the likelihood of nerve compression.
Medical conditions: Conditions such as diabetes, rheumatoid arthritis, thyroid disorders, and obesity can increase inflammation or fluid retention, which may contribute to carpal tunnel syndrome.
Injury or swelling: Fractures, sprains, or direct trauma to the wrist can lead to swelling and narrowing of the carpal tunnel, putting pressure on the median nerve.
Hormonal changes: Pregnancy and menopause can cause issues with fluid retention and swelling. Which increases the risk of developing CTS.
Genetics: It is possible to be genetically prone to carpal tunnel syndrome. Some people can simply be born with a smaller carpal tunnel. Having this smaller tunnel can make you more prone to nerve compression.
Work environment: Jobs that require forceful or repetitive hand movements, vibrating tools, or prolonged wrist flexion can heighten the risk of developing CTS.
If you suspect you have CTS, it's important to see an orhtopaedic specialist to evaluate your symptoms and condition. An orthopaedic hand doctor can accurately diagnose the condition and set you on the right path to finding relief.
What will an orhtopaedic hand doctor do to diagnose your condition:
Physical exam: Checking for tingling, numbness, and muscle weakness.
Tinel’s test: Tapping on the median nerve to see if it triggers tingling.
Phalen’s test: Holding your wrists in a flexed position to see if symptoms develop.
Nerve conduction studies: Measuring how well electrical signals travel through the median nerve.
Imaging: MRI or an ultrasound can create detailed images of the carpal tunnel, helping to confirm CTS and identify any other underlying issues.
Carpal Tunnel Syndrome Treatment
If you are struggling with possible carpal tunnel pain in your wrists, the good news is that carpal tunnel syndrome is treatable! The treatment options for your CTS may vary depending on the severity of your symptoms and may include:
Lifestyle changes: Adjusting work habits such as improving ergonomics, and taking breaks can help relieve pressure on the nerve.
Wrist splints: Wearing a wrist splint, especially at night, can help keep your wrist in a neutral position, letting it rest, and reduce symptoms.
Ice and anti-inflammatory medications: Over-the-counter pain relievers like ibuprofen can be useful to help reduce swelling and discomfort.
Exercises and physical therapy: Specific stretches and strengthening exercises can improve wrist mobility and nerve function.
Steroid injections: For some, steroid injections are a great option to address the pain you are experiencing from your carpal tunnel syndrome. Corticosteroid shots can help reduce the inflammation in your wrist and provide you temporary relief from your pain.
Surgery: In severe cases, a procedure called carpal tunnel release surgery can create more space for the median nerve, relieving symptoms.
While not all cases of CTS can be prevented, you can take steps to lower your risk of developing it.
Here are a few examples of steps you can proactively take to prevent carpal tunnel syndrome:
Maintain proper wrist posture: With the prevalence of desk and keyboard work, improper ergonomics can greatly impact your wrist issues. It can be beneficial to help prevent this if you focus on proper ergonomics and keep your wrists straight while typing and using your mouse.
Take breaks: If your work or hobbies involve performing repetitive tasks, it is important to make sure you give your hands a rest.
Stretch regularly: Regularly doing simple hand and wrist stretches can help keep your median nerve from becoming compressed.
Use ergonomic tools: A well-designed keyboard, mouse, or wrist support can reduce strain.
Stay active and healthy: Managing conditions like diabetes and arthritis can help prevent CTS from developing.
Carpal Tunnel Syndrome Stretches
Here are some simple hand and wrist stretches to help with carpal tunnel syndrome relief:
1. Wrist Flexor Stretch
Extend one arm straight with your palm facing up.
Use your other hand to gently pull your fingers down and back.
Hold for 15–30 seconds, then switch hands.
2. Wrist Extensor Stretch
Extend one arm straight with your palm facing down.
Use your other hand to pull your fingers toward you.
Hold for 15–30 seconds, then switch hands.
3. Prayer Stretch
Place your palms together in front of your chest (like a prayer).
Slowly lower your hands while keeping your palms together until you feel a stretch.
Hold for 15–30 seconds.
4. Median Nerve Glide
Make a fist with your thumb tucked in.
Slowly open your fingers, extending them straight.
Then extend your thumb outward and stretch your wrist back slightly.
Repeat 5–10 times on each hand.
5. Shake It Out
Gently shake your hands for 10–15 seconds to relieve stiffness.
Try doing these 2–3 times a day to help with flexibility and reduce tension.
When to See a Doctor
If you’re experiencing persistent symptoms that are gradually worsening and interfere with daily activities, it’s best to see a healthcare provider. Seeking early intervention can prevent your condition from worsening and help you find relief sooner.
Carpal tunnel syndrome is a common but manageable condition. Understanding the symptoms, causes, and treatment options can help you take the right steps to relieve your discomfort and protect your hands! If you suspect you have CTS, making small changes now can make a big difference in your long-term hand health!
This blog post is meant to be informative and should not act as a self-diagnosis tool. If you’d like to see one of our doctors, please contact us here.
Dealing with hip bursitis can be a real pain—literally.
Whether you're experiencing discomfort in your hips due to inflammation or swelling, understanding this condition is vital to finding relief. Understanding the symptoms, causes, and treatment options for hip bursitis empowers you to take control of your health and well-being.
What Is Hip Bursitis?
Hip bursitis, a form of arthritis, occurs when the bursa, fluid-filled sacs that cushion your joints, become inflamed and angry. Repetitive activities or injuries often cause it because this can result in pain and swelling around the hips, making everyday activities challenging. The result? Pain, tenderness, and swelling around your hip area. The first sign? Sharp pain at first that can settle into a nagging ache over time. Watch for swelling, warmth, and even redness around your hip.
Why you can trust us:
We have multiple OrthopaedicSurgeons who specialize in hips.
We have a whole-body health approach when it comes to orthopaedic care.
Our dedicated physical therapy team works with patients with hip issues to resolve discomfort and get them back to doing what they love.
Repetitive motions - Like those from work or sports
Injuries
Infections
Poor posture
Aging
Understanding the underlying causes can aid in prevention and management strategies. Think of hip bursitis as your body's way of saying "ouch" to alert you to overuse, injury, or poor posture. Even getting older can make you more prone to hip bursitis. Understanding the triggers can help you prevent future episodes. It's like your body's saying, "Hey, take it easy!"
Recognizing Symptoms of Hip Bursitis
Recognizing the symptoms of hip bursitis is essential for early intervention. Hip bursitis isn't shy about letting you know it's there.
If you are feeling pain, tenderness, or swelling around your hip, especially when you move, it might be hip bursitis.
Other signs include:
Limping
Difficulty lifting your knee
Altered gait
Hip pain when lying down or climbing stairs
From pain and tenderness to swelling and altered gait, understanding these signs can help you seek timely treatment.
Factors that Aggervate Hip Bursitis
Hip bursitis isn't shy about making itself known. Activities like lying down for too long or walking distances can further irritate the bursa, adding "fuel to the fire." Some exercises and certain conditions, like rheumatoid arthritis or poor posture, can exacerbate hip bursitis, so keeping these in check is essential.
Meet our Hip Experts
Hip Bursitis Treatment
Managing hip bursitis involves a multifaceted approach to reducing inflammation and promoting healing. So, what can you do about it?
Fortunately, there are a few things you can implement yourself to find relief:
At-Home Hip Bursitis Treatment
Resting:
Resting the affected hip is crucial for reducing inflammation and promoting healing. Avoid activities that exacerbate pain and discomfort.
Apply Heat:
Heat therapy, such as warm compresses or heating pads, can help relax muscles. It can increase blood flow to the affected area, promoting healing and soothing pain.
Ice Packs:
Applying ice packs to the painful area can help reduce swelling and alleviate pain. Ice therapy can be done several times a day for about 15-20 minutes.
Medication:
Over-the-counter pain relievers such as ibuprofen (Advil, Motrin) or naproxen (Aleve) can help alleviate pain and reduce inflammation.
Eating healthily and staying active can also help manage hip bursitis. Resting gives your hip a chance to recover, while a balanced diet supports overall healing. Stay active, but don't overdo it! If the pain persists, consult with an orthopaedic specialist for a tailored treatment plan.
Common Medical Treatment
There are other treatments your doctor may recommend for relief, such as:
Pain medications
Steroid injections
Physical therapy
Addressing hip bursitis with physical therapy gives you the advantage of tailored exercises that can work wonders, strengthening your hip and easing discomfort. Seeing a trained physical therapist is essential because knowing which exercises to avoid is just as crucial as knowing which ones to embrace.
Healing and Preventing Hip Bursitis
Prevention is the key when it comes to hip bursitis.
Simple lifestyle changes, such as maintaining a healthy diet, regular exercise, and correcting posture, can help prevent the recurrence of this painful condition.
Taking breaks during repetitive activities and tasks, to give your hip a breather.
Pay attention to maintaining good posture
Staying active without overdoing it can all help keep hip bursitis at bay.
And don't forget to listen to your body— it knows best!
They say prevention is the best medicine, and it's true for hip bursitis too.
Early intervention is key to healing hip bursitis. Ice packs and rest can kickstart the process, followed by a visit to an orthopedic specialist for tailored guidance. If you feel like you're experiencing hip bursitis without relief, reach out and make an appointment with one of our orthopaedic specialists.
If you are experiencing hip bursitis, there are some specific things to avoid. Avoid things like running, deep squats, and leg lifts. Even cardio machines can be a no-go because they put too much pressure on your already irritated hips. Instead, focus on gentle stretches and movements that support rather than strain your hip joints.
Dealing with hip bursitis can be challenging, but it's not something you have to put up with forever; relief is within your reach with the proper knowledge and proactive steps. By understanding hip bursitis and its causes, recognizing its symptoms, and knowing how to address it effectively, you can manage it and get back to feeling like yourself again. Don't let hip bursitis hold you back.
This blog post is meant to be informative and should not act as a self-diagnosis tool. If you’d like to see one of our doctors, please contact us here.
Come Join Our Team!
Thrive in a Supportive Orthopaedic Environment, all while making a difference in our patient's lives!
Princeton Orthopaedic Associates is seeking a full-time Front Desk Concierge to become a part of our growing team. The candidate should be able to perform all related clerical and administrative functions according to current practices and established procedures, while striving to be the best part of the patient’s day. The candidate will represent the practice in a professional, upbeat, customer-focused manner with an emphasis on service excellence.
Duties and Responsibilities include but are not limited to:
Greet patients and visitors in a friendly and timely manner.
Verifies patient information and accurately updates demographics and insurance information; confirms purpose of visit, obtains reports or x-rays performed at other facilities.
Collect the co-pays and balances from the patients.
Coordinate referrals as needed.
Collaborate with medical staff to ensure smooth operations of the front desk area.
Schedule future appointments for patients. Keeps patient appointments on schedule by notifying provider of patient's arrival or of any delays with the patient.
Contribute to team effort by accomplishing related results as needed.
Requirements:
Previous experience in a medical office front desk role is preferred.
Strong organizational skills with attention to detail; great at multi-tasking.
Possesses strong interpersonal, oral, and written communication skills with excellent self-discipline and patience.
Able to work independently and in a team environment.
Ability to travel to different offices if needed.
Must be able to work the hours needed, including occasional Saturday hours.
Salary
Salary is based on skills, experience, and productivity. At least 2 years of experience is strongly preferred.
Degenerative disc disease (DDD) can make even the simplest daily tasks feel like insurmountable challenges. The pain starts as a constant, dull ache, but it can flare into sharp, stabbing sensations that shoot down your back, legs, or neck, making sitting or standing for even short periods excruciating. Everyday things like bending down to tie your shoes, reaching up high for something, or taking a short walk become frustrating obstacles.
As the discs in your spine lose their cushioning ability and nerves become compressed, the stiffness and discomfort may come and go, but there's always an underlying tension. It's hard to predict when a flare-up will strike, and this uncertainty can disrupt work, social gatherings, and family time. You might feel isolated or sidelined, as the things you used to do effortlessly now require careful planning and pacing.
The constant reminder of how much your condition limits your mobility and quality of life can feel overwhelming, leaving you frustrated and drained. The good news is that Princeton Orthopaedic Associates has orthopaedic surgeons who are sub-specialized in conditions of the spine. Our spine doctors also collaborate with
Degenerative Disc Disease: Causes, Symptoms, and Treatments
Degenerative disc disease (DDD) is a common yet often misunderstood condition. Despite its name, DDD is not truly a disease but rather a condition in which the wear and tear of spinal discs leads to varying levels of discomfort. Depending on the specifics of your individual condition, your symptoms can range from mildly annoying to severely debilitating.
What Is Degenerative Disc Disease?
Degenerative disc disease occurs when the spinal discs, which act as shock absorbers between your vertebrae, begin to break down. While aging is a natural cause of disc degeneration, not everyone will experience significant discomfort or disability. In degenerative disc disease, the damaged disc causes pain and can lead to other symptoms that vary in severity.
Factors such as aging, daily activities, sports, and accidents contribute to disc deterioration. Treatment options for alleviating symptoms include both surgical and non-surgical approaches, such as disc replacement, acupuncture, back braces, and pain management therapies.
Anatomy of Spinal Discs: How They Work
Spinal discs serve as cushions between the bones of the spine (vertebrae), enabling flexibility and absorbing forces exerted on your back. Each disc has two main parts:
Nucleus Pulposus: This is the jelly-like center. Proteins within this core can irritate nearby tissues, resulting in swelling and discomfort if they leak into the nerve-rich outer layer.
Anulus Fibrosus: This is the tough outer layer containing nerves. Tears in this layer can cause significant pain.
Unlike many other body parts, spinal discs have a limited blood supply, which means that once they are damaged, they cannot heal effectively. Unfortunately, the nature of this leads to a cycle of deterioration that typically spans 20 to 30 years, progressing through three stages:
Acute Pain Phase: Initial injury causes difficulty in moving the back.
Instability Phase: The spine becomes unstable, causing recurring pain.
Stabilization Phase: The injured area stabilizes, often resulting in reduced but persistent discomfort.
What Causes Degenerative Disc Disease
Degenerative disc disease is primarily caused by age-related wear and tear, but several other factors contribute:
Disc Drying: Discs are about 80% water at birth. Over time, they lose hydration, reducing their ability to absorb shock.
Micro-Tears: Daily activities and sports can create small tears in the disc's outer layer, leading to degeneration.
Excessive Strain: High-impact activities or repetitive movements can accelerate wear and tear, causing inflammation and instability in the spine.
By age 60, most people will experience some degree of disc degeneration, though not all develop symptoms.
Degenerative Disc Disease Symptoms
Although symptoms of degenerative disc disease can vary widely, some common signs include:
Increased pain when sitting, as discs experience three times more pressure compared to standing.
Pain that worsens with bending, lifting, or twisting.
Pain relief when walking, running, or changing positions.
Episodes of severe discomfort that come and go, lasting days or months.
Numbness, tingling, or muscle weakness in the arms or legs.
In severe cases, foot drop or leg weakness due to nerve root damage.
How Is Degenerative Disc Disease Diagnosed?
Diagnosing degenerative disc disease involves a combination of a review of your medical history, a physical examination, and possibly imaging tests like magnetic resonance imaging (MRI). While imaging can detect disc damage, it's not definitive for diagnosing DDD, as many people with disc degeneration remain asymptomatic.
Options for Degenerative Disc Disease Treatment
Treatment for degenerative disc disease aims to reduce pain and improve function. Options include:
Non-Surgical Treatments for Degenerative Disc Disease:
Pain management techniques such as acupuncture and physical therapy.
Back braces to provide support and alleviate discomfort.
Degenerative Disc Disease Surgery:
Artificial disc replacement.
Procedures like spinal fusion or microdiscectomy to stabilize the spine and relieve nerve compression.
Related Procedures and Conditions to Explore
Patients with degenerative disc disease may also explore treatments like:
Posterior cervical foraminotomy.
Lumbar microdiscectomy.
Steroid injections.
Conditions commonly associated with DDD include spinal stenosis, cervical radiculopathy, and arthritis of the spine.
Meet Our Orthopaedic Spine Specialists
Things to Avoid With Degenerative Disc Disease
If you have degenerative disc disease (DDD), it's important to avoid activities and habits that could worsen symptoms or accelerate the degeneration of the discs. Here are some things to avoid:
1. Heavy Lifting: Lifting heavy objects, especially with improper form, can put excessive pressure on your spine and exacerbate pain and disc degeneration.
2. High-Impact Activities: Activities such as running, jumping, or contact sports can strain the spine and increase discomfort, particularly in the affected discs.
3. Prolonged Sitting or Standing: If you are sitting or standing in one position for an extended period of time, this can lead to stiffness and increased pressure on the spine. You can take frequent breaks and change positions regularly to decrease these risks.
4. Poor Posture: Slouching or poor posture while sitting or standing can contribute to further stress on the spine and worsen symptoms.
5. Sudden Twisting Movements: If you make quick, jerking movements or twisting motions, these can cause additional strain on the spinal discs and muscles, leading to increased pain.
6. Weight Gain: Carrying excess weight puts added pressure on your spine, which can worsen degenerative changes and pain. Maintaining a healthy weight is crucial.
7. Smoking: Since smoking can impair blood flow to the spine and speed up the degeneration of discs, as well as reduce the effectiveness of your body’s natural healing processes, it's recommended to not smoke.
8. Ignoring Pain: Pushing through significant pain can cause further damage. It’s important to listen to your body and avoid activities that aggravate symptoms.
If you have degenerative disc disease, consult one of POA's spine doctors for personalized advice on exercises and lifestyle modifications you can make to help manage your condition effectively.
Why Choose Princeton Orthopaedic Associates for Degenerative Disc Disease Treatment?
At Princeton Orthopaedic Associates, we combine cutting-edge techniques with compassionate care to help you manage conditions like degenerative disc disease. Our team of spine specialists is dedicated to guiding you toward improved health and mobility.
This blog post is meant to be informative and should not act as a self-diagnosis tool. If you’d like to see one of our doctors, please contact us here.
Morton's Neuroma: What It Is and How To Manage It
What Is Morton's Neuroma?
If you've ever felt like you're walking on a pebble, experienced burning pain in the ball of your foot, or a stabbing pain between your toes, you may be dealing with a condition known as Morton's neuroma. Morton's neuroma happens when the tissue around one of the nerves leading to one of your toes becomes compressed or irritated, leading to thickening and inflammation. This thickening causes you pain and discomfort, especially when walking. The nerve between the third and fourth toes is often affected, though it can happen elsewhere in the foot.
Symptoms of Morton's Neuroma
Morton's neuroma symptoms can sneak up on you. The condition can start with subtle discomfort and gradually progresses if left untreated.
Here are the hallmark symptoms of Morton's neuroma to look out for:
Relief when removing shoes, staying off your feet, or massaging the foot.
A feeling of standing on a pebble or bunched-up sock.
A sharp, burning pain in the ball of your foot or between your toes.
Tingling or numbness in your toes around the affected nerve.
Pain that worsens when wearing tight shoes or high heels.
10 Signs You May Have Morton's Neuroma
Early recognition of the signs of Morton's Neuroma can help you prevent worsening pain and complications. Here are 10 key indicators that you might be dealing with Morton's neuroma:
Having persistent pain in the ball of your foot.
Experiencing tingling or numbness in your toes.
Feeling a sensation of clicking or popping when pressing on the ball of your foot or when walking.
Experiencing discomfort while walking or running.
Having pain that radiates into your toes.
Having symptoms that improve when barefoot but worsen in shoes.
Experiencing burning or stabbing pain localized between your toes.
Seeing visible swelling in the ball of the foot (less common).
Having difficulty wearing tight or narrow footwear.
Experiencing symptoms that are gradually worsening over time.
Learn more about POA's Podiatrists:
Why you can trust us:
We have multiple highly specialized, board-certified, fellowship-trained orthopaedic surgeons.
We know that we serve people - actual humans - not random orthopaedic conditions. That drives us to compassionate care.
The world of orthpaedics is constantly evolving. Our orthopaedic surgeons are constantly evaluating new techniques, tools and methods to serve our community even better.
We provide outcome-focused treatment. We work with our patients to achieve their goals, all while developing custom treatment plans that fit our patient's lives.
Getting an accurate diagnosis is the first step toward relief. During a medical evaluation, your doctor will consider your symptoms and may perform specific tests. These evaluations often include:
Pressing on the ball of your foot to check for pain or clicking.
Review your medical history and symptoms.
Imaging tests like an X-ray, ultrasound, or MRI may be recommended to rule out other conditions.
At POA, we have a team of doctors who specialize in foot issues and injuries. These podiatrists see patients with foot conditions all day, every day. That makes them foot experts, and that's the quality of world-class care you will find at Princeton Orthopaedic Associates.
What Else Could be Causing Pain Between My Toes
Several conditions can mimic the symptoms of Morton's neuroma but are distinctly different. These possible conditions include:
Metatarsalgia: A general term for pain and inflammation in the ball of the foot, often caused by overuse or improper footwear.
Stress Fractures: Tiny cracks in the bones of the foot, typically due to repetitive stress or overuse, causing localized pain.
Capsulitis: Inflammation of the ligaments surrounding the joints at the base of the toes, particularly the second toe, causing pain similar to Morton's neuroma.
Tarsal Tunnel Syndrome: A condition involving compression of the posterior tibial nerve as it passes through the tarsal tunnel near the ankle, leading to pain and tingling in the foot.
Plantar Plate Tear: A tear or weakening of the ligament beneath the toes, usually the second toe, causing pain and instability in the ball of the foot.
Bursitis: Inflammation of the bursae (fluid-filled sacs) in the foot, which can cause pain and discomfort in areas similar to Morton's neuroma.
Ganglion Cysts: Fluid-filled lumps that can form on the nerves or tendons in the foot, sometimes causing pain or discomfort.
Each of these conditions has unique characteristics and requires different treatment approaches. If you're having foot pain, we recommend scheduling a time with one of our specialists. Having the correct diagnosis will set you on the path to the quickest recovery.
Morton's Neuroma Treatment
If you're diagnosed with Morton's neuroma, the good news is that there are several treatment options available. From conservative approaches for you to address your Morton's neuroma at home to more involved procedures, here are some common ways to address the condition:
Footwear Changes: Switch to shoes with a wider toe box and avoid high heels.
Orthotic Inserts: Custom or over-the-counter arch supports can relieve pressure on the nerve.
Padding: Metatarsal pads can reduce stress on the ball of your foot.
Medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) help reduce pain and inflammation.
Corticosteroid Injections: These can provide significant relief by reducing swelling around the nerve.
Physical Therapy: Specific stretches and exercises can improve foot function.
Radiofrequency Ablation: A minimally invasive procedure to block pain signals from the affected nerve.
Surgery: In severe cases, surgery may be recommended to remove the neuroma.
Can I Cure My Morton's Neuroma?
Morton's neuroma can feel overwhelming, but many people have successfully managed or eliminated their symptoms with consistent effort and self-care measures. Taking proactive steps at home can help you manage Morton's neuroma and prevent symptoms from worsening. Consider these simple yet effective self-care strategies for addressing your Morton's neuroma.
Switching Footwear: Wear shoes with low heels and plenty of cushioning. Investing in wide, supportive shoes with good arch support is key!
Using Orthotics: Custom inserts reduced pressure on the ball of the foot.
Stretching: Regular exercises to stretch the toes and foot muscles.
Rest: Rest your feet and avoid activities that worsen your pain.
Ice: Use ice packs to reduce swelling; apply ice packs for 15-20 minutes multiple times a day.
Professional Treatment: Consult with a foot specialist to create a tailored plan for finding relief during flare-ups.
Morton's Neuroma Exercises
Regular exercises can help alleviate your Morton's neuroma symptoms and improve your overall foot strength and health. The following exercises are easy to perform, and you can do them at home. Some of the most effective include:
Toe Spreading: Place a rubber band around your toes and spread them apart.
Ball Rolls: Roll a tennis ball under the arch of your foot. You can also freeze a water bottle and use that to roll under the arch of your foot.
Toe Stretches: Use your hands to gently pull your toes backward to stretch the ball of your foot.
Calf Stretches: Stretching your calves reduces tension on the foot.
Best Shoes for Morton's Neuroma
Shoes can absolutely make or break your foot comfort and health, especially when dealing with Morton's neuroma. Choosing the right footwear can drastically reduce discomfort.
Here's what to look for in the best shoes for people with Morton's neuroma:
Wide Toe Box: Avoid narrow or pointy shoes.
Cushioned Soles: Look for soft, supportive soles that absorb shock.
Low Heels: Flat or low-heeled shoes reduce pressure on the ball of the foot.
Adjustable Straps or Laces: Ensure a snug but comfortable fit.
Arch Supports and Inserts for Morton's Neuroma
Orthotics can provide essential support for your feet and they can also help to relieve pressure on the affected nerve causing your Morton's neuroma symptoms. There are different types of orthotics, each offering unique benefits:
Custom Orthotics: Tailored to your foot shape for maximum comfort and support of the entire foot.
Over-the-Counter Inserts: Although OTC orthotics are not custom to your specific foot, many more affordable options can provide adequate arch support for mild cases.
Metatarsal Pads: Specifically designed to alleviate stress on the ball of the foot.
If you suspect you have Morton’s neuroma due to persistent foot pain, it’s important to see a podiatrist for evaluation and treatment. If your symptoms worsen over time, interfere with daily activities, or do not improve with home remedies such as rest, ice, proper footwear, or over-the-counter pain relief, a podiatrist can provide a professional diagnosis. They may use imaging tests, recommend custom orthotics, or suggest more advanced treatments like corticosteroid injections or minimally invasive procedures if necessary. Early intervention can prevent the condition from worsening and improve your overall foot health.
When to Consider Morton's Neuroma Surgery
In some cases, conservative treatments aren't enough, and surgery becomes the best option. If your pain is severe or persistent, it may be time to discuss surgical solutions with your doctor.
Surgery may be necessary if:
Non-surgical treatments fail to provide relief.
The neuroma significantly interferes with daily activities.
Pain continues to worsen despite treatment.
Surgical options include removing the neuroma or releasing the surrounding ligament to reduce pressure on the nerve. Recovery can typically involve a few weeks of limited activity; however, each person is unique, so your treatment and recovery will be specific to you. Every person's experience with Morton's neuroma is specific to them, and surgery may not be necessary for you. Seeking professional advice from one of POA's podiatrists will help you get the best treatment possible.
No More Morton's Neuroma Foot Pain!
Your Morton's neuroma pain doesn't have to keep you from doing the things you need to in your daily life. It is possible for you to manage or even resolve your symptoms with proper care, which can include the right footwear, exercises, support, and professional guidance. If you are dealing with recurrent or persistent pain in the ball of your foot and think you have Morton's neuroma, consult with one of our podiatrists or explore your options so you can get one step closer to being pain-free.
Need Care Now? POA Has Six Urgent Care Facilities
Monroe
11 Centre Drive Monroe Twp., NJ 08831
Plainsboro
5 Plainsboro Road, Suite 100 Plainsboro, NJ 08536
Robbinsville
1 Union Street Suite 305 Robbinsville, NJ 08691
Princeton
325 Princeton Avenue Princeton, NJ 08540
Hillsborough
315 US Highway 206 Hillsborough Township, NJ 08844
This blog post is meant to be informative and should not act as a self-diagnosis tool. If you’d like to see one of our doctors, please contact us here.
Understanding and Managing Mommy Thumb
If you're a new mom, you're likely already juggling multiple tasks, often with your baby in your arms. Between feeding, diaper changes, and holding your newborn, it's no wonder that many moms experience thumb pain, also known as "Mommy Thumb" or de Quervain's tenosynovitis. If you've been struggling with pain at the base of your thumb or feel discomfort when lifting or holding your baby, you're not alone. Becoming a new mom is exciting, and it's also filled with physical demands, some of which may be very new to you and can take a toll on your body. One condition many new mothers experience is Mommy Thumb. This condition is caused by repetitive motion and strain on the thumb and wrist, and it can leave you in constant discomfort. But don't worry – you can manage the pain and prevent further injury with the right strategies. Here's everything you need to know to keep your thumbs healthy and a simple breakdown of solutions for busy moms.
Understanding what Mommy Thumb is, how it develops, and what you can do to manage and prevent it are the keys to getting out of pain.
Busy or Sleepy? Here’s What You Need to Know:
What It Is
It’s caused by repetitive strain and overuse, commonly experienced by new moms due to baby care tasks.
Mommy Thumb (De Quervain's tenosynovitis) is an inflammation of the tendons that run from your forearm to your thumb.
Symptoms
Pain that may radiate up the forearm.
Pain at the base of the wrist or thumb with swelling and stiffness near the joint.
Discomfort or pain that worsens with gripping, lifting, or repetitive motions.
What Causes It
Poor ergonomics or posture during baby care tasks.
Frequent lifting and holding of your baby.
Repetitive motions like gripping bottles, pushing strollers, or carrying diaper bags.
Finding Relief
IceTherapy: Apply ice to the affected area.
Rest and Brace: Wear a brace or splint to immobilize the thumb and reduce strain.
Medications: Use over-the-counter anti-inflammatory medications like ibuprofen (consult your doctor if breastfeeding).
When to See a Dr.
If pain persists or worsens despite home remedies.
If you experience severe swelling, inability to move your thumb, or radiating pain.
A doctor may recommend physical therapy, corticosteroid injections, or, in rare cases, surgery.
Prevention Tips
Incorporate thumb and wrist stretches into your daily routine to maintain strength and flexibility.
Switch arms when holding your baby and avoid repetitive strain.
Use ergonomic tools like baby carriers or feeding pillows to reduce stress on your hands.
What is Mommy Thumb?
Mommy Thumb is a condition where you experience pain at the base of your thumb. Officially known as de quervain's tenosynovitis, it is named Mommy Thumb because of the frequent occurrence in new moms. Mommy thumb occurs when the tendons that connect the muscles in your forearm to your thumb become inflamed due to repetitive use. The inflammation is most commonly seen in two tendons that run along the side of your wrist and thumb.
Why Does Mommy Thumb Happen?
The repetitive movements of caring for your baby place a lot of strain on your hands and wrists. These tendons control movements like gripping and lifting, and when they're overworked, they become inflamed. Holding your baby, picking them up, or carrying them in one arm over and over again can aggravate the condition. Other repetitive motions, like holding bottles during feedings or pushing a stroller, can also contribute.
Common triggers of Mommy Thumb include:
Repetitive motions like carrying a diaper bag or pushing a stroller.
Lifting your baby frequently.
Holding your baby in one arm or a repetitive posture for long periods.
Gripping a bottle or using your thumb to support your baby during breastfeeding.
Sings and Symptoms of Mommy Thumb
The symptoms can range from mild to severe and often worsen with activity.
Symptoms you might experience with Mommy Thumb may include:
Pain at the base of your thumb or wrist.
Swelling near the thumb joint.
Stiffness or difficulty moving your thumb.
Pain radiating up your forearm with certain motions like gripping or lifting.
Treatment Options for Mommy Thumb
The good news is, with the right approach, you can reduce the pain and heal from Mommy Thumb.
Here's a breakdown of what you can do if you're suffering pain from mommy thumb:
Rest and Modify Activities
The first and most important step is to give your thumb and wrist some rest. Avoid movements that worsen the pain, such as holding your baby with one arm for extended periods or carrying heavy items in a way that strains your hand. This might mean asking for help with baby care or using supportive devices (like a baby carrier) to distribute the weight evenly.
Maintain Good Posture to Reduce Stress
It's easy to overlook your posture when you're carrying your baby or feeding them, but maintaining good body alignment can significantly reduce stress on your thumb and wrist. When your spine and shoulders are properly aligned, it minimizes the strain on your arms and thumbs.
Good Posture Tips for Mommy Thumb
Lifting Posture: Always bend your knees, not your back, when lifting your baby. Keep your baby close to your body, and avoid reaching out with your arms. Use your legs to lift rather than strain your upper body.
Feeding Posture: Whether breastfeeding or bottle-feeding, make sure to support your arms and wrists with pillows or cushions. Keep your baby at chest level rather than leaning over, which can strain your thumbs unnecessarily.
Pro Tip: Take frequent breaks to adjust your posture, especially if you hold your baby for extended periods.
Ice Therapy for Mommy Thumb
Ice can reduce inflammation and ease pain in the affected area. Apply an ice pack wrapped in a cloth to the base of your thumb for 10-15 minutes several times a day.
Mommy Thumb Brace or Splint
A thumb splint is a simple yet effective solution. It helps immobilize your thumb and wrist, preventing further strain and allowing the tendons to heal. Wearing a splint at night or during periods of activity can be especially helpful.
Anti-Inflammatory Medication for Mommy Thumb
Over-the-counter anti-inflammatory medications, such as ibuprofen or naproxen, can help reduce pain and swelling. Always follow the instructions on the label and consult your doctor if you're breastfeeding or have concerns.
Meet Our Hand & Wrist Specialists
Mommy Thumb Stretches and Exercises
Once the pain starts to subside, gentle stretches and strengthening exercises for your thumb, wrist, and forearm can help prevent the condition from recurring. Simple exercises like thumb stretches, wrist flexes, and even squeezing a stress ball can help.
Thumb and Wrist Exercises for Mommy Thumb
Incorporating thumb and wrist exercises into your daily routine can significantly improve flexibility and strength. Regular stretching can help reduce pain and prevent long-term damage. Below are some simple exercises to do at home.
Thumb Stretch:
Thumb Flexion Stretch: Gently pull your affected thumb upwards with the opposite hand and hold for 15-30 seconds.
Thumb Extension Stretch: Using the opposite hand, gently stretch the thumb outward, holding for 10-15 seconds to improve joint flexibility.
Strengthening Exercises:
Resistance Band Exercise: Place a resistance band around your thumb and gently press against it. Hold the pressure for 10-15 seconds and repeat.
Wrist Curls: To build strength, hold a lightweight dumbbell (or use a household item like a small water bottle) and perform wrist flexion and extension exercises.
Pro Tip: Consistency is key. Perform these exercises at least 3-4 times per week.
Effective Wrist Exercises:
Wrist Flexion and Extension: Hold a light dumbbell or water bottle in your hand, and bend your wrist up and down in a controlled motion. Perform 10-15 repetitions per set.
Wrist Circles: Extend your arms and slowly rotate your wrists in a circular motion, both clockwise and counterclockwise, for 30 seconds each.
Pro Tip: To prevent injury, add wrist exercises to your daily routine, especially before you start baby care tasks.
Strengthening your wrist and forearm muscles can help prevent strain on your thumb and alleviate pain from repetitive movements. Wrist exercises are also essential for preventing carpal tunnel syndrome, which can be common among new moms due to the repetitive nature of baby care tasks.
How to Prevent Mommy Thumb
While it's not always possible to prevent Mommy Thumb, there are several things you can do to reduce the risk. Taking proactive steps to prevent pain before it starts is key to long-term relief. Simple changes in your daily habits can help protect your thumbs and wrists from injury.
Avoid Repetitive Strain
Try to avoid repeating the same motion for long periods. Switch arms when holding your baby, and use your forearms rather than your thumbs to support their body.
Use Ergonomic Tools
Look for ergonomic baby carriers that distribute weight evenly across your body to avoid putting unnecessary strain on your thumbs and wrists.
Using baby carriers, pillows, and ergonomic feeding tools can help reduce strain on your wrists. Choose baby gear that supports your body and allows you to distribute weight evenly.
To reduce strain, invest in padded grips for bottles or pacifiers and use wrist supports or thumb splints when necessary.
Hand and Wrist Exercises
Strengthen your wrist and thumb muscles with simple exercises to prevent strain. Stretching and strengthening should be part of your daily routine to help keep your muscles flexible and strong.
Take Frequent Breaks
Avoid holding your baby in the same position for too long. Switch arms and positions regularly to keep your muscles relaxed.
Pro Tip: A proactive approach to posture, ergonomics, and tools can prevent painful thumb issues in the future.
Alternative Treatment for Mommy Thumb
Certain foods and natural remedies can reduce inflammation and support your body's healing process. Incorporating anti-inflammatory foods and practices can be an essential part of your recovery.
Anti-Inflammatory Foods:
Omega-3 Fatty Acids: Add foods like salmon, chia seeds, and flaxseeds to your diet to help reduce inflammation in the body.
Antioxidant-Rich Fruits and Veggies: Include blueberries, spinach, and broccoli, which fight oxidative stress and support joint health.
Turmeric & Ginger: Known for their anti-inflammatory properties, these foods can be added to smoothies, teas, or meals to help manage joint pain.
Natural Remedies for Mommy Thumb:
Ice Therapy: To reduce inflammation, apply an ice pack wrapped in a thin cloth to your thumb for 15 minutes at a time, several times a day.
Heat Therapy: Apply a warm compress to relax stiff muscles, especially before performing stretches or exercises.
Pro Tip: Try adding turmeric and ginger to your diet, as they can significantly reduce inflammation over time.
If your symptoms don't improve or get worse despite these home remedies, it might be time to consult one of our hand specialists. While the symptoms could indicate de Quervain's tenosynovitis, if they aren't improving, it may be another condition requiring medical intervention. We recommend scheduling to see one of our specialists. Getting the right diagnosis and treatment will help you get out of pain faster.
A doctor might suggest these treatment Options:
Physical Therapy: A therapist will guide you through tailored exercises and teach you proper ergonomic techniques for baby care.
Corticosteroid Injections: These can help reduce inflammation and provide temporary relief if you're struggling with severe pain.
Surgery: In extreme cases, surgery may be required to release the pressure on the tendons.
Pro Tip: Don't wait too long to seek medical advice if your pain isn't improving or worsening. Early intervention can prevent long-term complications.
What Mommy Thumb Isn’t
It isn’t carpal tunnel syndrome, which affects the median nerve in the wrist rather than the tendons near the thumb.
It isn’t arthritis, which involves joint degeneration rather than tendon inflammation.
It isn’t general wrist pain, as the discomfort is localized to the base of the thumb and wrist.
It isn’t caused by nerve damage, but by overuse and inflammation of tendons.
It isn’t permanent—with proper care, it can be managed and resolved.
Don't Ignore the Pain!
Pain at the base of the thumb, or "Mommy Thumb," is a common challenge for new mothers and a condition that can disrupt the joy of baby care. With a little knowledge and care, it's possible to manage the pain and even prevent it from happening again. By adjusting how you lift and hold your baby, practicing rest and self-care, and using support tools, you can ease your discomfort and continue to enjoy time with your little one.
Remember, taking care of your body is an important part of being the best mom you can be. Don't ignore the pain—get the help you need so you can keep being there for your baby pain-free!
Quick Tips Recap: Manage and Prevent Mommy Thumb
Rest & Support: Avoid thumb-straining activities; use a brace to immobilize and speed healing.
Reduce Pain: Ice for 10–15 minutes, take ibuprofen, or use anti-inflammatory measures.
Strengthen: Do daily thumb stretches, wrist exercises, and use resistance bands for flexibility and support.
Prevention: Switch arms, use ergonomic tools, and support arms with pillows during feeding.
Seek Help: Get assistance with repetitive tasks; consult a doctor if pain persists.
Natural Remedies: Eat anti-inflammatory foods, apply ice for swelling, and heat for stiffness.
This blog post is meant to be informative and should not act as a self-diagnosis tool. If you’d like to see one of our doctors, please contact us here.
Treating Runner's Knee Through Strengthening Exercises
Effective exercises for runner's knee focus on strengthening muscles around the knee, improving flexibility, and enhancing stability. These exercises reduce stress on the kneecap and improve joint alignment. Runner's knee exercises are the cornerstone of your knee rehabilitation.
Straight Leg Raises
Purpose: Strengthens the quadriceps without placing stress on the knee joint.
How-To:
Lie flat on your back with one leg bent and the other straight.
Tighten the muscles in your straight leg and lift it to the height of the bent knee.
Hold for 2–3 seconds, then slowly lower the leg. Repeat 10–15 times per leg.
Why It Works for Runner's Knee:
Strengthens the quadriceps to support the knee.
Improves joint stability without bending the knee.
Reduces stress on the patellofemoral joint
Mini Squats
Purpose: Builds strength in key knee-supporting muscles while avoiding excessive stress.
How-To:
Stand with feet shoulder-width apart, near a chair or wall for balance.
Slowly squat down to about a 45-degree angle, keeping your knees aligned over your toes.
Hold for 1–2 seconds, then return to standing. Repeat 10–15 times.
Why It Works for Runner's Knee:
Strengthens the quadriceps, hamstrings, and glutes.
Helps stabilize the knee joint during movement.
Promotes proper alignment to reduce knee strain.
Clamshells
Purpose: Strengthens hip muscles to improve knee alignment and stability.
How-To:
Lie on your side with knees bent at a 90-degree angle.
Keeping your feet together, lift the top knee as high as possible without moving your pelvis.
Lower the knee slowly. Repeat 10–15 times per side.
Why It Works for Runner's Knee:
Targets the gluteus medius for better hip stability.
Prevents inward knee movement that strains the joint.
Enhances overall leg alignment during activities.
Step-Ups
Purpose: Strengthens lower-body muscles while mimicking functional movements.
How-To:
Stand in front of a sturdy step or platform.
Step onto the platform with one foot, driving through your heel to bring the other foot up.
Step back down with the same foot and repeat. Perform 10–12 reps per leg.
Why It Works for Runner's Knee:
Builds strength in the quadriceps, glutes, and calves.
Encourages proper knee tracking over the toes.
Improves balance and stability in functional movement.
Quadriceps Stretch
Purpose: Relieves tightness in the thigh muscles to reduce stress on the knee.
How-To:
Stand on one leg, holding onto a wall or chair for support.
Pull the opposite foot toward your glutes, keeping your knees close together.
Hold for 20–30 seconds, then switch sides.
Why It Works for Runner's Knee:
Loosens tight quadriceps that can pull on the kneecap.
Improves flexibility and joint movement.
Reduces strain on the patellofemoral joint.
Hamstring Stretch
Purpose: Reduces tension in the back of the thigh to improve knee alignment.
How-To:
Sit on the floor with one leg extended and the other bent.
Reach toward the toes of the extended leg while keeping your back straight.
Hold for 20–30 seconds, then switch legs.
Why It Works for Runner's Knee:
Loosens tight hamstrings that can pull the knee out of alignment.
Enhances flexibility and joint mobility.
Helps balance muscle tension around the knee.
Calf Stretch
Purpose: Eases tension in the lower leg to reduce stress on the knee.
How-To:
Stand facing a wall, placing your hands on it for support.
Step one foot back, keeping it straight, while bending the front knee.
Press the back heel into the floor and hold for 20–30 seconds. Switch legs.
Why It Works for Runner's Knee:
Loosens tight calves to improve shock absorption.
Enhances lower leg alignment during activity.
Reduces stress transmitted to the knee joint.
Single-Leg Balance
Purpose: Enhances knee stability and improves proprioception.
How-To:
Stand on one leg with your hands on your hips or out for balance.
Hold for 20–30 seconds, gradually increasing the time as your balance improves.
For added difficulty, try closing your eyes or standing on a soft surface.
Why It Works for Runner's Knee:
Strengthens stabilizing muscles around the knee and ankle.
Improves body awareness and balance.
Reduces improper knee alignment during movement.
Side-Lying Leg Lifts
Purpose: Strengthens outer thigh muscles for improved knee tracking.
How-To:
Lie on your side with your legs straight.
Lift the top leg slowly, keeping it in line with your body.
Lower it back down without letting it rest. Repeat 10–15 times per side.
Why It Works for Runner's Knee:
Strengthens the outer thigh to stabilize the knee.
Reduces lateral instability.
Improves overall knee alignment during movement.
IT Band Foam Rolling
Purpose: Relieves tension in the iliotibial band to reduce knee strain.
How-To:
Lie on your side with a foam roller under the outer thigh.
Roll slowly from your hip to just above the knee, pausing on tight spots.
Perform for 1–2 minutes per side.
Why It Works for Runner's Knee:
Loosens the IT band, which can pull on the knee.
Improves flexibility and reduces friction around the knee joint.
