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Bloomington (812) 333-4422
Bedford (812) 277-1000
Washington (812) 254-2911


Pinched Nerve Prevention Tips

pinched nerveYou might get pinched to grow an inch, or to ensure that you’re not dreaming, but when a nerve gets pinched, the only thing that grows is the pain and tingling feelings, which can definitely become a nightmare!

A pinched or compressed nerve in your foot can result in pain, a feeling of pins and needles, as well as burning sensations and numbness, all of which interfere with your quality of life. Activities you once enjoyed can become unbearable, and even day-to-day tasks can be difficult. Determining what’s behind pinched nerves provides valuable insight as to how you can prevent them from happening to you.

The most common culprits of a compressed nerve in the foot include:

  • Ill-fitting shoes
  • Repeated stress
  • Obesity
  • Underlying conditions, like diabetes, that have a negative effect on nerve health and circulation
  • An unhealthy diet and lifestyle
  • Injuries that heal incorrectly

With all that in mind, here are ways you can prevent a pinched nerve from occurring:

Healthy habits. Eating a nutritious diet and exercising regularly helps with circulation as well as maintaining a healthy weight, reducing pressure on nerves. Alcohol inhibits the flow of nutrients to your nerves, so limiting your intake can also contribute to keeping nerves healthy. Finally, staying strong and flexible as a result of exercise and stretches encourages not only overall health, but healthy nerves as well!

Taking breaks. Activities that include repetitive actions are especially hard on nerves and can cause injuries and inflammation that put the squeeze on them! Be sure to take breaks during your sports and hobbies, and intersperse other activities throughout your routine. If you sustain an injury, seek treatment so it heals correctly.

Managing underlying conditions. It’s important to treat and manage conditions like diabetes and arthritis that can have ill-effects on nerve health. Staying on top of such conditions will go a long way toward keeping nerves safe from compression or damage.

Avoiding cramped positions and shoes. Make sure you don’t sit or rest for long periods of time with legs crossed which can cut off circulation and aid in nerve problems. Also, wear shoes that fit properly and do not squeeze toes or place too much pressure on the balls of your feet, and in turn the nerves found there.

If you follow these prevention tips, you will hopefully sidestep nerve problems, although there are other factors that can’t be controlled — like age, gender, and heredity – which may increase your risk. That’s why it’s important to come see us at the first signs of pain and tingling, and other symptoms. We will determine what’s behind your pinched nerve and get you started on an appropriate treatment plan. Call (812) 333-4422 to schedule a visit at our Bloomington, IN office today.

Let’s Talk Tarsal Tunnel Syndrome

Okay, so it’s not a typical topic you might discuss around the water cooler, but tarsal tunnel syndrome is certainly worth talking about, especially if you are experiencing tingling, burning, numbness, and pain in your feet. While these symptoms are often associated with the nerve damage of neuropathy, there may be something else behind the strange sensations.


There is a nerve that travels down the inside of your ankle and into your foot. It’s called the posterior tibial nerve and it’s protected by – you guessed it — the tarsal tunnel. Usually, the tunnel allows the nerve plenty of room to do its thing (helping your foot have normal feeling), however, with tarsal tunnel syndrome, something occurs to narrow the tunnel and squeeze or pinch the nerve resulting in the symptoms above. What exactly the something is that’s causing the narrowing of the tunnel varies. It could be the result of having flat feet which over pronate and puts pressure on that side of your foot. It may be swelling from the inside due to an injury like a sprain, or a condition like diabetes or arthritis. Still another cause could be an internal growth such as a cyst. The only way to truly know is to come in for a foot exam so we can determine the guilty culprit behind your pinched nerve, and thus the appropriate course of treatment.

In most cases, conservative measures are all it takes to ease the discomfort of a compressed nerve in your ankle. These may include anti-inflammatory medications to reduce swelling, or physical therapy exercises. In addition, orthotics are often used to correct flat feet and remove pressure from the area. If these methods do not provide relief, surgery to release the tarsal tunnel may need to be considered. Surgery may also be necessary if a growth is to blame for your troubles.

That’s a lot of information you can share around the water cooler, but first, if you are experiencing tingling, burning, and numbness in your feet, call to schedule an appointment with us by dialing (812) 333-4422 to reach our Bloomington, IN office. We’ll get you and your feet back to feeling normal again in no time!

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