I have a neuroma in one foot along with hammer toes which I am consulting a surgeon about next month. Also L5 which is out and slightly tilted – McKenzie technique has really helped me with that. I’ve also had patellar femoris . Try to balance my workouts and listen to my body but after 25 years in the biz things over use injuries seem to occur. Would like to know if others are in the same situation.
Listening to the body is a big one, but being faithful to rehab exercises. Foot exercises: bring a towel to you with your toes, lift the towel, pick up a bucket with you toes. Stretch the toes or buy “yogi toes” to help stretch. Pelvic tilts while lying on the floor and foot marches while lying on the floor. Twists from the floor. Lots of lateral motion to counteract all the forward motion. Finding an intuitive yoga teacher and going to classes faithfully. Swimming. I am in my 50’s and run and bike each 4 times weekly along with my own weight training, working out with clients, walking with clients, running, with clients, running boot camps, etc., and I keep myself flexible and fluid with yoga and swimming. And, of course, there is REST! 🙂
Neuromas can be very painful. Besides taking the time off which other have said, you need to really look at and understand the dysfunction.
I am glad that you have had relief with Mackenzie(new zealand physio) approach with your back.
FYI the L5 can’t be tilted, your ilium can be rotated forward, backward or what we call an outflare or inflare which pertains to the position of the ASIS/PSIS whether they are more medial or lateral and then we can’t forget the upslip(where the entire ilium is higher on one side), and the downslip is just the opposite.
It sounds like you really need a good physio. To have your SI joint corrected via muscle energy which is EXTREMELY effective, soft tissue work to address the probable muscle imbalances and tight structures(QL and paraspinals), learn effective lumbo-pelvic stability exercises then progress statically to dynamically.
Overuse injuries are just that overused. Per the research and even from my studies in Australia, the modalities used such as ultrasound and electric stimulation are effective in the early phases of tissue healing, however, are ineffective as shown in many RCT’s and CCT’s(randomized and controlled clinical trial studies).
The effective way is to rest, correct the muscle imbalances, restore proper mobility in the tissue first then the joint, stabilize proximally to distal and strengthen the core static to dynamically!
In the fitness industry, we are not trained to treat any injuries. Once an individual injures him or herself, personal trainers ought to refer them to the appropriate medical professional.
You are doing a great job seeing your doctor because he/she has undergone the appropriate education/training to treat your injury using the correct modalities.
FYI, the modality that unlicensed fitness professionals use is EXERCISE and if exercise is the cause of the injury because of overuse, it probably best to just lay off the offending activity for a while and get it treated by the proper allied health professional.
Best to you!