What You Need to Know About Morton’s Toe

On my last post about feet, one of the comments was about Morton’s Toe. Morton’s Toe, also known as Morton’s Foot—named after one Dudley Joy Morton—or “Greek Toe,” likely affects about 20% of the population. It challenges the body’s balance and can cause muscle and joint pain, but with the right tools it is manageable. I suspect that many people (like myself) who are told that they have high or fallen arches actually have this condition, but don’t know it.

What to know about Morton's Toe blog post by Abigail Keyes

6 Facts about Morton’s Toe

1. Even though it’s called “Morton’s Toe,” it really refers to the bones behind the toes.
In a “normal” foot, the first metatarsal extends more forward than the rest. This causes the big toe to hit the ground first while walking, running, and dancing. (Cue “Part of Your World” from The Little Mermaid.) For those of us with Morton’s Toe, the second metatarsal makes contact first, throwing off our balance, and putting pressure on the second toe and middle of the foot.

Common callus areas for feet with Morton's Toe

Common callus areas for feet with Morton’s Toe.

Some people with this foot structure have second toes that are visibly longer than the rest, like the feet on the Statue of Liberty. Others might not. An X-ray will show for sure.

2. Symptoms include pain in the ball of the foot. If you’ve had pain in the ball of the foot, you might have been told that you have “metatarsalagia.” A fancy word that isn’t really a condition, but just a description of discomfort and inflammation.

Additional clues can be where your foot develops calluses, particularly on the outside of the big toe, underneath the second metatarsal head, and on the outside of the foot right behind the baby toe.

Morton’s toe can also make you prone to plantar fasciitis and achilles tendonitis.

3. It can create trigger point and referred pain all the way up the body.
If your second metatarsal is sticking out more then the rest, it can make your foot feel wobbly. Indeed, your body is trying to balance on a single point, where people without this condition can more easily place their weight on either side of the ball of the foot.

This constant balancing act can cause the shins, calves, quads, hips, and back to overcompensate. These areas are bracing and stabilizing so much that it causes muscle and joint fatigue. Your body has to work overtime just to keep you standing, let alone the extra balance and muscular engagement it takes to be in relevé!

If you’re prone to shin splints, calf pain, tight IT bands, and lower back pain, it might all start in your feet.

4. It’s not the same as Morton’s Neuroma, although the two are sometimes related. Apparently podiatry attracts a lot of Dr. Mortons. The neuroma is named after one Thomas George Morton. Totally different guy.

Morton’s Neuroma occurs when nerves between the metatarsal bones are trapped and become inflamed. It can lead to severe pain as well as numbness. Some people with Morton’s Toe do develop the fibrous neuromas, but not all. Those with the neuroma should avoid high heels and constrictive shoes.

5. Special insoles can help mitigate pain and improve balance. I’ve been able to manage the discomfort through regular self-massage, exercises, and insoles. A few years ago, the pain in the ball of my left foot was so awful, I couldn’t put weight on it. A (not-so-great) podiatrist told me I must have had a stress fracture, but the X-rays showed nothing wrong. Thankfully, a fellow dancer referred me to her dad, a trigger point massage therapist (shout-out to Chuck Duff). He worked on my calves, shins, feet, and hips, and within a few hours, the pain had disappeared.

Chuck also suggested I try out the insoles sold at mortonsfoot.com. I don’t get any kickback for linking to them, but I will say that their insoles have saved my dancing. They have thin insoles that I wear in my jazz shoes if I know I’ll be an intense workshop or on my feet for an extended amount of time. Their thicker insoles fit right into my regular boots and street shoes.

6. Massage can really help. Massaging the muscles between the shins, the calf muscles, and the soles of the feet will help loosen the muscles and joints in the foot itself, allowing it to relax. Use a foam roller, stick roller, or a lacrosse ball. I like to use a lacrosse ball on my shins and calves, because it’s a bit more precise than the foam roller. For your shins, place the ball on the floor, then kneel on the ball, as shown in this video. Find the tender parts, and don’t put too much weight on it, but just enough to relax the muscles. The same technique works for your calves.

Also you can massage the muscles between metatarsals with your fingers or a soft pencil eraser. This will help the toes spread out more, distributing your weight more evenly throughout the ball of the foot. The website of Bonnie Prudden, a pioneer of trigger point therapy, has lots of great exercises to mitigate the pain of a long second metatarsal.

7. It’s not a deformity, and if you have it, you’re not a freak (unless you want to be). This kind of foot structure is pretty common, so if you have it, accept it, discover ways to manage it, and give some extra love to your feet. They deserve it.

If you have Morton’s Toe, how have you managed it? Share in the comments!





6 Travel Tips for Dancers: Staying Well on the Road

As a child, going to the airport filled me with wonder and excitement. The smell of jet fuel and the hustle and bustle of the airport still means, in the words of Bilbo Baggins, “I’m going on an adventure!”

As an adult, I’ve spent a big part of my dancing career traveling to cities at odd hours to teach and perform in places I’ve never been before. It’s a fantastic job, and I am grateful for every moment of it.

With all my years of travel, I’ve learned a few things over the years. I’ve also learned that as I get older, my body doesn’t recover from travel as quickly as it used to. I’ve come up with survival techniques to keep limber and agile, even after being on a plane for 10 hours straight.

So, even if you’re not a dancer, or if you don’t even travel all that often, but just don’t want your body to feel like crap when you arrive, these little travel tips will help you keep moving. Just in time for your return back from your holiday vacations.

Heads up. This post contains affiliate links.

Traveling While Dancing: 6 Tips for Moving Bodies

Doubles as a wine bottle carrier.

6 Travel Tips for Dancers (and other people with bodies)

1) Rollers and other self-massage devices. This might sound dirty, but self-massage devices are the best thing for a weary traveler. No, not that kind of massager. I’m talking the kind that you roll out your cranky and sore muscles.

My favorite is the TP Therapy GRID roller. It’s short, and hollow on the inside. I can fill it up with small clothing items so it takes up very little space in my luggage. Plus, if you happen to pick up a bottle of your favorite libation while on the road, the GRID roller doubles as a protective carrying case… Not that I’ve ever done that before.

Other small, but effective, tools include lacrosse balls and stick rollers. I love this Gaiam spiky stick roller, but you’re best off packing it in your checked luggage.

2) 4-Wheel Spinner Luggage. Nothing frustrates me more than a bag that won’t stand up on its own, and worse if it’s difficult to maneuver through crowded airport and train terminals. After a trip to Europe when I had to manipulate two unwieldy, unbalanced suitcases full of costumes and products for sale, I resolved to replace my bags with upright spinners as soon as I got back to the US. Because I refuse to be stingy when it comes to luggage and shoes (see #5 in this post), I’m still using those bags, seven years later.

A quality spinner will be nearly effortless to move, and your body will be grateful for not having to drag your stuff along behind you. If you’re on a budget, because luggage isn’t cheap, check out your local Ross, Marshall’s, or TJMaxx. There’s no reason to pay full price for name-brand luggage.

3) Water water water. This one’s obvious, but flying can make us feel like human raisins. Muscles, fascia, and tendons need constant hydration to stay at tip top shape, so don’t be like me and make the mistake of not drinking enough water while traveling. Most of my injuries can probably be traced back to not staying sufficiently hydrated.

Bring a refillable water bottle (empty, so you don’t get busted at the TSA checkpoint, or you’ll find yourself chugging 16+ ounces of water very, very quickly), and don’t be afraid to ask restaurants in the terminals to fill it up for you. Some terminals have filtered water stations (San Francisco International marks them on airport maps as “Hydration Stations.” How very Silicon Valley of them.)

If you need extra hydration, pack along some Emergen-C or other electrolyte formulas. The ones that come in tablet form travel best, but individual packets of powders work well, too. Make sure your bottle is rugged enough to get beat up. I travel with an insulated bottle that I can fill with cold or hot drinks.

4) Snacks. Snacks on a plane! Haha… ha… nevermind. Anyhoo… Like many 21st-century Californians, I have dietary restrictions. I can’t eat wheat because it triggers my chronic inflammation, and I avoid dairy, eggs, and meat.

Even if you can eat anything without feeling like someone is stabbing you in the large intestine, you might have noticed that plane food is expensive and unsatisfying. If you’re lucky to be flying out of an airport with decent restaurants (i.e., not Chicago O’Hare which has almost nothing for the gluten-free traveler), eat a large-ish meal in the terminal before you board… and be prepared for the rest of your trip with ample snacks.

I bring nuts, dried fruit, granola bars, instant oatmeal, and chocolate (of course!). I also bring along my favorite tea bags to keep some semblance of normalcy and comfort when I arrive at my destination (which I brew in my insulated water bottle). Remember that you can’t bring liquids or pastes on the plane, so leave that hummus at home, you fellow food weirdo.

Merrell discontinued these boots, so I bought an extra pair. Looks like Amazon still has some, though!

5) Shoes. I have a lot of feelings about shoes and travel. Our feet are our first line of defense against gravity, and a crappy pair of shoes will make your entire body ache. Dancers don’t have time for that. Heck, parents, businesspeople, and vacationers don’t have time for that either! I also don’t have time or packing space for bringing lots of different shoes with me when traveling. Personally, I get grumpy if I have to bring more than the shoes that I wear on the plane and maybe an extra pair of flip-flops for times I don’t need to go far, like from a hotel room to the breakfast buffet.

My requirements for shoes? Easy to take off and put back on (because airport security), versatile for the purpose of my trip, flat soled, supportive, and comfortable like slippers. A good pair of shoes should last for over two years, minimum. I’m particular to the Merrell brand for my weird, narrow feet, but for the love of all that is holy, don’t be one of those people that wears flip-flops or 4-inch stiletto high heels. You don’t want to have to run to a connection with shoes like that, and both will likely make your joints very grumpy.

6) STRETCH. You know that weirdo in the back of the plane, near the galley and the lavatories, contorting themselves into some weird yoga poses as you try to get by? Don’t be afraid to be that person. Keep your blood flowing and stretch, particularly your hip flexors and hamstrings, which inevitably are shorted when you sit in those tiny little airplane seats. In addition, those seats fit about 1% of the population. The rest of us are too short or too tall. Plus, if you get up and head to the back of the plane for a bit, you can ask the flight attendants for more water… or for the wonder that is tomato juice, which we all know you only drink when you’re on a plane.

How I want to dress on planes. (Randy from A Christmas Story.)

Bonus: 7) Stay Warm. If you’re one of those people who is always cold, you understand. And for dancers, the cold can be a formidable foe for our bodies. Bring a jacket on the plane that you can also use as a blanket, as well as a big scarf that can keep your neck and head warm if you get blasted by the plane ventilation system. If it’s too cold to stay seated, and it’s safe to move about the cabin, get up and go stretch out near the galley.

Traveling dancers: What are your favorite tips for keeping limber and ready to move when you travel?





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Thoughts on staying healthy this winter

Autumn and winter bring cold weather for many of us (unless, of course, you’re in the Southern Hemisphere, in which case, happy almost summer!), and this change can leave our bodies vulnerable to illness and injury.  You might notice your muscles tightening and your flexibility waning. If you have sensitive joints, they might be more achy than usual.  As dancers we must take extra care of our bodies, particularly those of us over 30.  Our muscles and joints just aren’t as resilient anymore, and old injuries from our teens and 20s start creeping back into our practice with a vengeance.  (I have scar tissue in my left hip—my landing leg—from over a decade of figure skating.  I stopped skating regularly when I was 18.  That stuff just doesn’t go away.)

This winter, I’m making a concerted effort to keep my body happy and healthy.  Apart from the usual “remember to wash your hands” advice,  here are some little reminders as we head into the chilly holiday season.

  • Take more time to warm up before a show.  Performing cold is perhaps one of the most dangerous things a dancer can do. Bring extra socks, gloves, and sweaters (zip or button-up) to keep toasty in those cold back-stage areas.  I also always have a pair of “gig sandals” in my bag to keep my bare feet away from cold floors.  And remember that warming up does not mean just stretching.  Squats, Sun Salutations (A and B), alternating plies and releves in 1st and 2nd position, and good ol’ crunches and push-ups will help you generate heat from inside your body.  Bring a yoga mat with you if you suspect the floor will be dirty (I love my foldable Gaiam travel mat).
  • When you’re not dancing, stay warm on the outside.  Indulge in cozy robes and slippers at home, and hats and gloves for going out.  Keep your pulse points covered (throat, wrists, and ankles), as well as your head.  Break out those leg warmers for class and while running errands.  Own at least one wool sweater.
  • Stay warm on the inside.  What we eat has a dramatic effect on our health (understatement of the century, right?)  I’m an advocate for eating a plant-based diet, but I do crave a bit of meat in the winter, as it has warming properties (according to Chinese medicine).  If you’re a strict vegetarian, spicy foods can keep us warm internally.  My favorite winter foods include hearty lentil stews and Chinese-inspired noodle soups.  I also love vegetarian Indian dishes.  Our cabinet is also full of teas and herbal infusions that contain a healthy dose of ginger, cinnamon, black pepper, and cardamom (think “chai” or “pumpkin” spice). I also prefer to have warm breakfasts; even instant oatmeal with cinnamon, ginger, and honey does the trick.   If you’re prone to getting cold, even in mild weather, pay extra attention to what you consume.  Personally, I avoid cold milk (which isn’t very good for you anyway), soy milk, and wheat.  (Personal aside: when I cut wheat out of my diet in 2007, I was the only woman in my office who didn’t complain about it being too cold.)
  • Find a good bodyworker.  And I don’t mean just massage.  Find someone who can identify the physical and anatomical imbalances in your body and work out old scar tissue.  An experienced bodyworker will help you avoid injury by keeping your body open and aligned.  Also, when your muscles are loose, you might see an improvement in your overall circulation, which will keep you warmer.
  • Bring clean clothes to change into after a sweaty dance class.  You might be hot in the studio, but when you step outside, those damp clothes will feel freezing!  This seems like a no-brainer, but even I forget.
  • Don’t force your stretches.  Even if you feel warm.   You might be able to get all the way into that forward fold during the summer, but when winter rolls around, your mobility might be more limited.  Acknowledge those changes, and be kind to yourself.
  • Allow yourself to rest.  This is also a bit of a no-brainer, but in our fast-paced culture, it’s easy to forget.  We feel guilty when we take time for ourselves, but we really shouldn’t.  All throughout the natural world, animals and plants are winding down for the winter, finding ways to conserve food, resources, and energy.  We humans need to remember that we are animals, too, and require a bit of winding down ourselves.

I hope you find this list useful, particularly if your body, like mine, tends to “run cold”.  Here’s to a healthy and happy autumn and winter!

Source: Bellydance Paladin