How Do You Know if You Have “Yoga Toe”?
In Manhattan, yoga isn’t just a workout; it’s a lifestyle. From Gramercy to the Upper East Side, New Yorkers flock to studios to find balance, strength, and stress relief. But for many dedicated yogis, that zen is interrupted by a sharp, specific pain under the ball of the foot…right beneath the big toe joint.
It’s often called “Yoga Toe,” but the medical term is Sesamoiditis. At our practice, Dr. Lionel Hausman frequently treats this condition in active patients who are confused why a “low-impact” activity is causing such high-impact pain. This blog answers that question, then suggests a few options for dealing with the problem as well.
What Is Happening? (The Anatomy)
Unlike other bones in your body, your sesamoids are tiny, pea-shaped bones that aren’t connected to other bones at joints. Instead, they are embedded within the tendons under your big toe (similar to your kneecap).
- The Job: They act as a pulley system, giving your big toe the leverage it needs to push off the ground.
- The Yoga Problem: Poses like Plank, Chaturanga, Upward Dog, and deep lunges force the big toe into extreme hyperextension (bending far back). This grinds the tiny sesamoid bones into the floor under the full weight of your body.
How to Tell if You Have It
Sesamoiditis feels distinct from a bunion or gout.
- The “Pea” Sensation: It feels like you are walking on a bruised marble under the ball of your foot.
- Gradual Onset: It usually doesn’t happen overnight. It starts as a dull ache after class and progresses to sharp pain whenever you push off to walk.
- Swelling: You might see mild puffiness under the big toe joint, but rarely redness (which would suggest gout).
The Holistic Approach: Healing Without Stopping
As a board-certified podiatrist who prioritizes integrative and holistic treatments, Dr. Hausman believes in keeping you active whenever possible. You don’t necessarily have to quit yoga; you just need to modify it while you heal.
- The “Knees Down” Modification
During your Vinyasa flow, drop your knees for Plank and Chaturanga. This takes the leverage off the toes.
- Use Your Props
Don’t be afraid of the block. Use props to reduce the depth of your lunges, lessening the angle of the toe bend.
- Padding is Key
Dr. Hausman often recommends specialized dancer’s pads or custom orthotics with a “sesamoid cutout.” This floats the painful bone so it doesn’t touch the ground, allowing inflammation to subside while you walk around the city.
When to See Dr. Hausman
If the pain persists for more than two weeks despite modifications, it is time for a professional evaluation.
- Why? Persistent stress on these bones can lead to a stress fracture or avascular necrosis (bone death).
- The Fix: Dr. Hausman can create a personalized treatment plan—ranging from custom orthotics to advanced non-surgical therapies—to offload the area and restore your foot’s natural mechanics.
Namaste, pain-free. If your practice is hurting your feet, schedule a consultation with Dr. Hausman today. Let’s get you back on the mat safely.
If you have a foot problem you’d like to address, you’ll want to visit Gramercy Park for an appointment with board-certified podiatrist Lionel G. Hausman, DPM. Whether it’s an ingrown toenail, heel pain, bunions, or plantar fasciitis, Dr. Hausman can expertly treat numerous foot and ankle conditions. If you need help, get in touch with us today!
