Top 6 Reliable Treatments To Heal Outer Foot Pain From Cuboid Syndrome

Outer foot pain due to cuboid Syndrome causes pain anywhere in this area from the top of the foot, the outer edge of the foot, and even the bottom of the foot, this pain can get better and in most cases even completely go away if you’re doing the right treatments. In this video, today, I’m going to show you the top six treatments that you can do to heal outer foot pain caused by cuboid syndrome to me number one is avoid overdoing it.

Now this may seem kind of simple, you know, don’t do something that hurts but it’s really overlooked most of the time. Part of the issue with cuboid syndrome is that bone on the side of the foot can shift up and down. And so when you go walk on, it tends to get worse over time.

So resting is really important. And so when I say resting, it means you need to get off your foot completely, if that means getting on crutches or getting a cane out, or even a walker in order to not put pressure to your foot. And that’s what you need to do.

Now, some people can’t use those devices for a variety of reasons, maybe work or personal responsibilities, like they’ve got to take care of a baby or some small animal or something like that, and they need their hands free, then you’ve got to figure out a way to not put as much pressure on your foot or cut down the time that you’re on your feet.

So that you can give it its do rest. Because without resting it you’re only going to aggravate it more over time and not allow it to be ready to do the exercises and other treatments that are going to heal it for the long term. Now maybe okay to do some exercise, like if you jump on a bicycle for exercise, or if there’s other exercise that you can do seated that doesn’t involve you bearing weight through your feet very much.

And it’s not aggravating, you can continue to exercise if you want to. But anything where you’re on your feet, you got to stop it, you got to back off, so that pain comes down. Once you’ve rested enough, then you want to use some device like this, these are just a tennis ball. And this is a special rollout ball. And they sell some that are just individual these are to pair together. And I like this one because it doesn’t roll away as easily as a ball by itself.

But you could roll out the bottom of your foot on this. If you’re going to use this tool to roll out the bottom of your foot, you want to put it about in this area where you feel the discomfort now because you’re not going to be able to tell if the bone is shifted up or down or what direction it’s in, your best chance is to just find a spot that you think needs it and roll the ball onto that part of your foot.

So we’ll put the foot the ball down on the floor and put your foot on top. And you start from a seated position just like she is here. And you’re just going to roll forward and back side to side circles. The idea here is just to begin to get some motion that you may not usually get through your foot, they show you what’s happening in the skeleton here, that ball is rolling all through this area down here.

And so it’s shifting the bones right here to loosen them up in order to hopefully get that bone to settle back in its proper position. If you wanted to use the other tool here, let’s go ahead and move this one out of the way. This one you would go forward and back and then you’d have to reposition the ball in order to go side to side or a different direction. Because you could go diagonal as well.

There isn’t a right or wrong, the idea is just that you get those bones in the foot to move around. So let’s reposition it here and go sideways. And if you can tolerate putting more weight on your foot, like if you’re standing up and leaning onto the ball this way, that’s okay.

But what you don’t want to do is put so much pressure on your foot that you’re cringing that you’re feeling like you want to cry or that it’s very severe, intense pain, it should be a very tolerable amount of discomfort.

It’s this isn’t a comfortable thing always. But most people actually like this a lot. The most important feedback that you can get those after you do this for just a few minutes, because it’s all you need. You should feel better. If you feel worse than there’s something about the way that you’re doing it that’s not working for you, you need to tweak that.

Or maybe it’s not something that you should be doing altogether. You want to do this for anywhere from three to five minutes at a time. And the nice thing about this is you can do this while watching TV while having a meal while talking to somebody this doesn’t take a whole lot of effort.

The only thing is you do have to take off your shoes, you could be in your sock, you obviously can’t do this through your shoe. The third treatment that’s effective for getting your cuboid bone to loosen up to get rid of this outer foot pain. It’s going to be using a massage going like this or getting some massage into your calf muscle.

So if you can put your foot right here kind of at an angle, and of course I’m going to do it on my friend here but you could totally do this on yourself as well. If you have access to one of these massage guns just using one of these guns over the calf muscle here and gently going over the muscles especially if you feel there’s a spot that is hinder, it can allow the muscles that are compensating too much for the weak muscles to relax and not cause someone’s compression in a bad way, in the other joints, your foot, this just feels great as well.

But if you don’t have access to one of these guns, there’s other things you can do, you yourself can just massage your muscle just like this, find any sort of knots or tender spots, and you might just hang out in there and gently rub it away. And the nice thing with this is, you don’t need to take a bunch of time to do this, you can take literally five minutes or less.

When people are using a massage gun, I tell them take one or two minutes using this gun. And the reason for that is because after that you get diminishing returns, all that means is that you’re not going to loosen up your muscle that much more if you go 10 minutes, or 15 or 20 minutes, you tend to get the most effects within the first couple of minutes.

Not saying you have to stop at two minutes. If you want to go 10 minutes, you certainly can. So people like to just because it feels great, that’s absolutely fine. But what I don’t want you to make the mistake of is hanging out here in only doing massage in order to help your foot pain and never actually getting into the strengthening exercises, because that’s what’s really going to stabilize and adjust the foot bone, that cuboid bone so that you can get rid of this outer foot pain.

Okay, the fourth treatment that you need to do is just toe movement. So take your foot and just move your toes all the way up and all the way down, don’t hold it just kind of go up and down. It’s kind of like a flexibility motion. And then do that 10 times up and down is one up and down again, is to undo that and to do 10 times, then once you’ve done 10 times, work on spreading your toes apart, and then just relaxing them, spreading them apart and relax them.

And you’ll probably find that when you spread your toes apart, they want to come up to that’s okay. And then when you want to bring your toes together, they tend to curl down just a bit, that’s normal. That’s the way the foot should move. But just getting this mobility like this helps to free up the joints in the foot so that that cuboid, that bone that stuck can begin to move its way back into position.

Now the fifth treatment that you need to do is the next step off of this one, it’s going to be holding it. So just like you’ve already worked, going up and down. Now you’re going to come up and hold it for 10 seconds. And after you hold it for there for about 10 seconds, go ahead and curl down and hold that downwards for 10 seconds.

And when you come down, try to make these knuckles pop out on the kind of in the meat of your foot right here. But don’t do it so hard that you’re getting a cramp inside your foot or sometimes up in the calf area. The best way to do this is to hold it for 10 seconds at a time and do 10 reps in each direction, about every hour, especially if it’s more severe.

If you have a less severe problem out here on the outer part of your foot, then doing this several times a day, like every two to three hours is more appropriate. The goal is after doing this, it should feel like your foot hurts less, of course, but you also feel more mobile and like you tired out the muscles.

If you have those effects afterwards, then this was a good exercise or good treatment for you. And another option to doing this is to use a device called the yoga toes. Here’s the yoga toes device. And it’s got this, this is the gyms model of it. Very soft, squishy gel. And this just is a toe separator.

So you put all your toes between here. And what the reason why I like this is because it helps to align your toes so that when you curl up and down, your toe joints are moving in a uniform fashion. Once you have the yoga toes on, it’s going to space apart your toes like so. And then you’re going to work on curling up or extending up for 10 seconds and then go ahead and curl it down for 10 seconds.

And I like this a lot because your joints in your toes are just going to be more straight, they’re going to be better aligned. Of course the tool is going to block you from curling all the way down, it’s going to actually make it more challenging, but that’s okay. I like that about this because it’s going to make your foot muscles stronger, which is only going to give you better support for fixing the root problem of those weak foot muscles as weak toe muscles.

 So you can get support for the cuboid bone out here. Doing this exercise hourly, I think is the best way to approach this and get into yoga toes can help especially if you have toes attended crossover or you can’t really get your toes to evenly spread apart.

If the only the little toe comes out and the big toe comes out but your three in the middle stay close together. I think this is a good tool to throw into your treatments for your outer foot pain and a bunch of other foot pain as well. This can help you out with that. The sixth treatment is doing heel raises.

Now after you’ve gotten it calmed down by resting, you’ve been able to improve your flexibility by opening and closing your toes that you’ve gotten into the holes as well and massaging the calf muscles has helped you out to here’s the next strengthening exercise that you need to do to lock in that cuboid bone in its proper position.

So in against the wall, use the wall for balance or you know, a countertop, some sturdy piece of furniture will work as well a good chair can give you balance, make sure you’re holding on to something with your hands, then with your toes here, you’re going to flatten out your toes against the ground.

So you should see that the tips of your toes and your toenails kind of widen, that’s called blanching just a bit, it shouldn’t feel painful or uncomfortable to do this. Once you’ve got that down, you’re using those toe muscles that are giving you stability out here on that cuboid bone, then you’re going to do a heel raise all the way up for just a moment and then come back down. And you’re going to repeat this 10 times keeping the toes down in that press down position.

After 10 reps take a break. And what we’re going to work up to is doing 50 to 100 reps. Over time, you may not get this the first day, it may take you several days or even a couple of weeks to build up to that. But the key thing here is that you push those toes down. As you’re coming up and you feel like you can’t do it effectively anymore, then you got to stop.

If you only get 17 reps in and your toes are getting weak and tired, then you’re done for the day on that exercise. And this tends to be very tiring for people. Because when once you’re using those toe flexors, those toes that the muscles that push your toes down, it adds a whole other level to doing a typical heel raise.

But this is fixing the root muscle imbalance because of all the muscles that can put push your heels up and point your toes down. There’s five different muscles, the gastrocnemius, the big calf muscle, there’s a muscle right under that called the soleus. Those are the main ones that everybody thinks of that makes up the calf muscle, those are the ones that people tend to use the most.

But they don’t use the toe flexors and another muscle called the posterior tibialis. That helps to support the arch right here. Those muscles all together help to get your toes up your heels up with your toes down. And that’s proper movement. So let me summarize the six treatments that we covered and give you specifics on the times and the amounts to start with.

Of course you can play with it from there. So the first one is to avoid overdoing it and resting you need to rest and not be on your feet too much. That time period can be a couple of days, to even a couple of months depending on how severe your problem is, what you want to feel is that you can be on your feet for at least a good 15 minutes or more before the pain starts to become a problem.

If you’re on your feet for two or three minutes, or even just five or 10 minutes and it starts to hurt, you need to rest a bit more so that you can better tolerate the rest of the treatments. Number two is rolling your feet out, you can do this while you’re resting. This works really well together with it using tools like these helps tremendously.

And number three is using a massage gun or self-massaging with your hand. Or you could use one of these devices to massage as well. As far as massaging your foot and your calf muscles. This I recommend people do this at least a few times a day. So we’re looking about three times. If you can do that even more depending on your schedule and lifestyle, then go for it, it’s only going to help to loosen up the bone in the area.

Of course, as with anything that I ever say on this channel, even if I’m telling you it’s a good thing and it hurts you in your specific situation, you need to stop and back off, because nothing that you’re doing should be making the problem worse, this isn’t a situation where hurting it is a good thing because it’s going to get better in the long term know if you heard it with one of these treatments, or with doing any other treatments, stretching it out.

Even if it’s something you’re doing at a physical therapy clinic, it’s going to tend to get worse over time, you need to only do things that leave you feeling better afterwards. I told you with a massage gun, two minutes, one or two minutes using this device right here the tennis ball as well. That’s going to be another two minutes, maybe three minutes at most, it doesn’t take too long to do these things.

Then number four was moving your toes opening and closing them like that just getting some movement in and then spreading out your toes and bringing them together. That should take no more than just a few minutes you wanted to be basically do anywhere from 10 to 30 reps every hour. So it’s super easy to do that. Just kick off your shoe and open up your toes play with the movement.

You can even do this kind of motion with your toes. The idea is just to get motion through the joints. Once you feel comfortable with the motions, then you want to start to do the whole number five, the fifth treatment you’re going to curl your toes down all the way. Hold it there for 10 seconds, avoid cramping.

Come up for 10 seconds extending your toes like this. Repeat that 10 times down and then up is one and do that 10 times and that one I would recommend you do hourly to get the strength up around the cuboid. Once you feel confident in being able to move your toes up and down and holding it for 10 seconds, various times throughout the day. Then you’re ready for the heel raises.

Now the heel raise is that’s a once-a-day exercise, get those toes down flat, then pick up your heel, and you’re working your way up to doing 50 to 100 reps once a day. Once you’ve been doing that for a few weeks at a time, I would imagine that your outer foot pain from cuboid syndrome should be nearly gone if not completely gone at that point.

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