If we have back pain that refers down the leg, it may be sciatica so we act on it. However, if it is just toe pain or any other symptoms in the foot we try to shake it off and hope it goes away. But what if the toe pain is actually sciatica, how would you know?

Let’s break it down. The sciatic nerve courses from the back down the leg to the feet and toes. It splits into several branches and has several names to explain their course and distribution. But ultimately, they all span from the same nerve.

Due to our body mechanics, the sciatic nerve can become entrapped in the back, in the bottom, back of the upper leg, the calf (where it splits into two other nerves) and the ankle where a “tunnel” appears as well as a reduced surface area (think two lanes merging into one) for tendons, vessels and nerves to course, which in turn, significantly increases chances of entrapment. Then there is the foot, where (long story short) a distant branch of the sciatic nerve, the inferior (meaning below) calcaneal nerve can be entrapped around the heel (known as Baxter’s nerve entrapment- I actually know someone with the name that experiences foot pain).

Ok right back to it as it does not stop there. Entrapment in the arch via the Medial (inner) or lateral (outer) plantar nerve (bottom of foot) which directly supplies the big toe, can also lead to symptoms such as burning toe pain, tingling numbness etc.

One’s back, hip and foot mechanics will tell the story of what may be going on, where.

So if you experience toe pain or any toe symptoms for that matter, think again. Because after all now you know, toe pain can indeed lead to back pain.

A nerve learns, it tolerates, it conditions and then eventually it can give back, though, maybe not in the way you’d expect it to.

A nerve can only give back what it is given.

Take for example the daily habit of sitting at a desk. Nerves lengthen and shorten to accommodate this activity. How can we expect it to simply adapt to a new environment without questioning?

Some of us may be fortunate enough to get away without many questions, whereas, some may not.

If nerves scream or shout, there is always a valid reason, you just need to figure out what that reason is.

There is a descriptive phrase, that “nerves scream at rest”, suggesting a feeling of intense pain or discomfort, even when someone is supposedly resting. This feeling could be related to nerve damage, nerve pain, or an overactive nervous system.

Often unexpected change is what causes injuries/problems to happen. From irritations to entrapments. From sensitisation to desensitisation.

Like learning a new skill which takes some honing, nerves and other tissues in and around the body adjust in the same way.

Learn how to modulate the nerves through common modalities like stretching and strengthening. If you sit for long, standing may help temporarily. But that alone simply can’t change much.

Train your nerves to learn a new range, to cater for both sitting and standing, bending and lifting etc. Doing something once or ad hoc is not enough. Give it a valid reason to adapt and with time, you’ll forget you had a problem in the first place. You’ll simply be left with a good habit to balance out the bad.

The longer you sit - the weaker and tighter your calves become. Your hamstrings become“much starved of oxygen” from its progressive lengthened state. Your back will definitely not be thanking you for this. The long term result - poor blood flow and balance issues as you age. While sitting for work may be a pre-requisite, Using a foot rest to keep yours calves, hamstrings and feet engaged, may be a blessing that you are yet to receive. Nothing can substitute standing up but, this simple yet subtle introduction to your working ergo, will Improve blood flow and balance, even while you sit. Now that’s thinking smarter, to function better.

Every coin has two sides. And both sides are different. Our body is no exception - we have a stronger and weaker side. We are meant to move, but it’s also ok if we stay put.

Furthermore, to function well, one side needs to be different to the other. One side has to move better. One side has to be better at staying still. This is why we have a stronger and a weaker side. A dominant Right or left hand. A stronger Left foot or right foot.

Learn your strengths and yours weaknesses, but don’t just acknowledge. Bridge the gap and by doing so, your two sides will become as balanced as you want or need it to be, in order to function as well as you want or need it to.

Have you ever heard of the 80/20 rule? It’s an idea based on the Pareto principle, that 80% of outcomes come from 20% of causes.

Giving your body a bit of attention everyday will capitalise from this rule. For example, I come home from work, after standing and being physically active the whole day, I then do 10mins of gentle stretching the back and body with slow controlled breathing.

Some of you may do this type of routine after waking up in the morning. It’s the seemingly small yet, big picture things, like standing and moving after sitting for a while, the changing of the handbag position or the hand hold on the steering wheel, it’s the 20% of consistent, daily practice, which will magnify the benefits by 80% and go a long way to helping avoid any long term neck or back problems, by at least 80%. Become aware and act.

A joint is where two bones meet. It’s meant to be a perfect match. Though the interactions with 1) ligaments - strong, elastic bands of connective tissue that surround joints to support and limit movement and 2) tendons- tough, connective tissue attaching muscles to bones, in order to move them - will ultimately determine how perfect a joint can be.

Add to the mix the bones themselves bring their own ingredients such as blood, fluid and cushions for the purpose of weight bearing, then you have a lot to contend with.

Now what makes the perfect joint?

Simply put, Balance. Balance makes a perfect joint. An understanding of stability and movement wherever and whenever it is required.

The ability to manage your environment efficiently without failing. However, for balance to be achieved, A joint needs to be trained. It needs repeated action. It needs to be nurtured, it needs strength, it needs flexibility it needs stability. Like a child learning how to walk, it first needs to learn how to crawl and then balance, to then walk.

Unless you are aware of it, your day to day environment lacks the variation required to train them to be balanced.

If we train them to take weight but not to move, it will learn just that, until one day, you decide you want to move. This is where the understanding of your joint health, its integrity and dexterity in performing a task is essential.

You know this and act on any limitations and you will be ok.

If you look up online Why The Body Gets Weaker As You Age, many will say that you lose bone tissue and subsequently, muscle size and strength, as the muscle tissue itself also shrinks with age.

I am certain this thought can leave many people feeling down and dejected.

Though, isnt it possible that if a bone or muscle can weaken, it can also become stronger, regardless of your age?

So, Here is how you Stop The Body Getting Weaker As You Age-

Since bones are living tissue like muscles, they also respond to physical activity by growing stronger. Strength-building and weight-bearing activities are the best to build bones strength back up.

How?

Heavy weights increase the power and strength of your bones and muscles by challenging them to grow again under stress.

Have you Ever felt too weak to finish a chore or an activity? Well take my word for it, with a bit of dedication to lifting weights, those everyday physical tasks will get easier.

It is important to factor in the adequate diet to subsidise the extra energy required for building bone and muscle growth.

Now, If you thought the benefits from lifting weights stopped there, guess again.

Lifting weights can improve Confidence.

It’s a no brainer, if you can lift a considerable weight, whether it be once or 6 times, especially when you do not think you can lift it in the first place, then, you will feel that you deserve a treat.

Another benefit to lifting weights is Injury Prevention.

If your bones, muscles and tissues are stronger, the risk of developing osteoporosis, injury, back pain, arthritis and chronic pain, will significantly reduce.

Although there will be a fear in purposely stressing bone and muscle in those who suffer with bone issues or muscle pain, though is enough evidence to suggest that a resistance training plan tailored to that individual’s needs, can greatly reduce their associated symptoms, as the improved muscle strength, endurance and power, add strength and stability that will help them ward off injuries and keep the body strong.

Now just pick a day, and get going.

Some say, Running wears your knee joints away, leading to early onset of knee pain and arthritis. Some say, that’s rubbish and that running can help prevents knee pain and arthritis…

What do you think?

For those that say running is bad,

I ask what about walking? After all the mechanisms are the same.

Even excessive walking, done incorrectly, without good form or good support in terms of footwear, can also lead to knee pain, hip and back problems.

Is walking bad for the knees? Ofcourse not! So why is the general consensus that walking is promoted, and running is demoted?

There is plenty of evidence to say that the benefits of running far outweigh the risks, and that includes the effect on your knees.

Running and walking both involve the foot striking the ground with force during the loading phase…

Many knee issues are caused by weaknesses elsewhere, which introduce instability further down the legs. The Hips and glutes are particularly guilty of leading to knee issues, while tight hamstrings also shift the impact of running to the knees.

So if your hearing this, and you are thinking this may be me, then its quite possible that it’s not running that’s is the problem.

If you feel pressure or pain in the knee during a run, try the following :-

1. Stretch - do a few stretches for the lower back and legs and see if the pressure of pain eases
2. Check your posture -

A slight change to your posture from the head down can have an impact on the load through the knee and thus, your running technique.

Keep your posture straight and erect .1 keep your head up, your back straight, and shoulders level. Make sure you're not leaning forward or back at your waist, this can happen during the run as you get more tired.

When you feel yourself slouching, correct your posture. Wear good running shoes that can help reduce the impact of the heel strike when running.

Running is a dynamic and full bodied workout that compounds health and fitness in a way that walking alone cannot.

If your goal is to run, but you cannot because your knees hurt, try applying the advice above, if that does not work, consult with your practitioner, whether they are a physio, chiro, osteo or massage therapist, as they can make an assessment of your pain, check for possible injury, and recommend any changes or exercises that might help get you running the way you would love to.