Morton's neuroma affects the nerves in the foot, causing pain and restricted mobility. This condition can disrupt your daily life and prevent you from doing the things you enjoy. Fortunately, if the condition is mild or in its early stages, simple, at-home exercises may help alleviate symptoms. In this article, we explore eight exercises that can ease the pain associated with Morton's neuroma.
What Is Morton's Neuroma?
Morton's neuroma is a painful foot condition caused by the thickening of tissue around a nerve in the ball of the foot. This puts pressure on the nerve and can cause discomfort. The condition often results from prolonged pressure on the feet. Early medical intervention, physical therapy, and lifestyle changes can help minimize symptoms and restore foot health.
Symptoms of Morton's Neuroma
The symptoms of Morton's neuroma can range from mild to severe. Since there are no visible signs of the condition, like bumps or skin discoloration, it’s important to pay attention to the physical sensations you’re experiencing. Some common symptoms include:
- Burning pain in the ball of the foot
- Tingling or numbness in the toes
- The sensation of having a pebble under your foot while walking
- Pain that worsens with high-impact activities like running or jumping
Causes of Morton's Neuroma
Morton's neuroma develops due to repeated irritation, pressure, or injury to a nerve in the ball of the foot. Several factors can contribute to the development of this condition:
- Footwear choices: Wearing tight or narrow shoes, especially high heels, can compress your feet and increase pressure on the nerves.
- High-impact sports: Sports such as running, tennis, or basketball involve repetitive stress on the foot. This can place extra strain on the nerves in the feet, increasing the risk of developing Morton’s neuroma over time.
- Foot deformities: Conditions like flat feet, hammertoes, and bunions increase the risk of developing Morton's neuroma.
Benefits of Morton's Neuroma Exercises
Morton's neuroma foot exercises are designed to help alleviate pain and restore mobility when the condition is in its early stages. Here’s an in-depth look at why you should incorporate Morton’s neuroma exercises into your routine:
Increased Muscle Strength
Targeted exercises can help strengthen the muscles around the affected area, improving foot stability. They can also correct imbalances and are an efficient way of managing Morton's neuroma symptoms.
Improved Flexibility
Morton's neuroma stretches can enhance the range of motion in the foot and toes to reduce stiffness. They can help loosen tight tendons that might be contributing to nerve compression.
Better Blood Circulation
Exercise can enhance blood flow in working muscles and ensure they receive the oxygen and nutrients they need to function properly. Improved circulation can also enhance recovery.
Effective Pain Relief
Targeted exercises can help manage the pain caused by Morton's neuroma. They can help alleviate pressure on the affected nerve and reduce discomfort over time.
8 Morton's Neuroma Foot Exercises
Here are some of the best foot exercises to relieve Morton’s neuroma symptoms:
Toe Spreads
This exercise can decrease nerve compression and minimize discomfort. To perform toe spreads:
- Sit with your feet flat on the floor
- Focus on spreading your toes as far as possible from each other
- Hold the spread position for a few seconds
- Repeat 10 to 20 times
Standing Big Toe Stretches
This exercise helps stretch the plantar fascia ligament to improve foot flexibility. To perform standing big-toe stretches:
- Stand near a wall or chair for support
- Place your affected foot slightly behind you
- Lift your heel as far as you can off the ground
- Bend your knee to deepen the stretch
- Hold the position for 30 seconds
- Repeat 5 to 7 times
- Switch to the other foot
Gastroc-Soleus Stretches
This exercise minimizes strain on the nerves in the feet by preventing the irregular gait that can result from tight calf muscles. To perform gastroc-soleus stretches:
- Stand facing a wall
- Step one foot back and keep the other foot flat while slightly bending your knee
- Lean forward to stretch your calf, keeping the leg behind you straight
- Hold the stretch for 30 seconds
- Relax and repeat the exercise 5 times on either leg
Towel Curls
Towel curls can help build the strength of the foot muscles that support the arch, reducing pressure on the nerves in the ball of the foot. To perform towel curls:
- Place a towel on the floor under your feet
- With your heels on the ground, use your toes to grab and scrunch the towel toward you
- Then, use your toes to move the towel away from you
- Repeat the exercise 5 times
Single-Leg Balances
Single-leg balances strengthen the muscles that stabilize your foot, ankle, and lower leg. This can reduce uneven pressure on the foot. To perform single-leg balances:
- Use a wall or chair for support
- Stand on one foot with a slight bend in the knee
- Keep the other foot lifted
- Let go of the chair or wall
- Hold the position for 30 to 60 seconds
- Repeat the sequence 3 to 5 times
- Repeat the same steps for the other leg
Peroneal Strengthening
Peroneal strengthening is designed to enhance stability and reduce stress on the foot. To perform this exercise:
- Sit in a chair with a resistance band looped around both feet
- Position the band around the balls of your feet
- Keep one foot flat on the floor to anchor the band
- Flex the other foot upward and turn it outward, keeping your heel on the ground
- Repeat the turning motion 15 times
- Repeat the exercise on the other foot
Tibialis Posterior Strengthening
This exercise uses a resistance band to target one of the muscles in your ankle that stabilizes the foot. To perform this exercise:
- Sit in a chair with both feet on the ground
- Rest your ankle on your knee and let your foot hang off your leg
- Place a resistance band under the foot that is touching the ground and loop the other end around the ball of the foot that is hanging off your leg
- Point your toes downward and lift your foot toward the ceiling
- Repeat the exercise as many times as you can
- Repeat these steps on the other foot
Self-Mobilization
Self-mobilization can help reduce stiffness and enhance mobility in your forefoot. To perform this self-mobilization exercise:
- Sit with a tennis ball placed under your foot
- Gently roll the ball along the arch of your foot
- Apply gentle pressure to the ball of your foot without pressing directly on the sore spot
- Hold the position for 30 seconds
- Continue moving the ball and applying pressure in different spots for 3 to 5 minutes
Get Treatment for Morton’s Neuroma
Incorporating targeted exercises into your daily routine can help manage Morton's neuroma symptoms. It can offer relief from pain and enhance mobility, improving your overall foot health. Although exercise can play a significant role in minimizing symptoms, visiting a foot specialist is the best way to ensure lasting recovery. If you’re suffering from Morton's neuroma, Dr. Gary Driver can help. He is a board-certified foot and ankle specialist who helps patients find lasting relief through personalized treatment. Give his office a call or fill out the online form to book an initial consultation and take the first step toward wellness.
Frequently Asked Questions
How often should I perform these exercises for positive results?
For positive results, we recommend performing a few of these exercises 3 to 4 times a week for 15 to 20 minutes at a time. However, the ideal workout frequency and duration will depend on the severity of your condition and your overall physical health.
Is Morton’s neuroma a permanent condition?
Morton’s neuroma can be resolved with conservative treatment in some cases. However, it can take six months or more to see a noticeable difference. In some cases, surgery is necessary to resolve the issue.