Morton’s neuroma is a benign swelling at the ball of the foot due to a nerve swelling that occurs in a nerve that brings sensation to your foot. This commonly occur between the 3rd and 4th toes of your foot, but can occur in the 2nd and 3rd toes as well and the other areas are very rare. The ligaments and bones put pressure on the nerve swelling which causes inflammation and irritation in that area giving rise to pain, tingling sensation, and numbness at the ball of the foot.
What Exercises Can I Do With Morton’s Neuroma?
There are special exercises to strengthen the muscles in the arc of the foot. Proper support to the arch of the foot can reduce the pain, and strengthening of the arch muscles reduce the stress on the ball of the foot which also reduces the pain and the other symptoms associated with Morton’s neuroma.
So, there are stretching exercises, strengthening exercises and balance exercises that you can do during the initial periods of the disease to reduce the symptoms. These exercises help a lot to relieve the symptoms and recover from the condition. It is important you do it properly to get the maximum benefit out of it.
Stretching Exercises For Morton’s Neuroma
Stretching of the foot muscles and ligaments can reduce the stress on the morton’s neuroma. all stretches should be at least held for 10 seconds to get the maximum benefit.
Plantar Fascia Stretch. Hold your heel in one hand and keep your other hand under the ball of your foot. Now gently push your toes and the front of your foot upwards (towards the shin) pulling the tissues in the bottom of your foot.
The Wall Stretch. This stretch for morton’s neuroma helps to loosen the tighten connective tissues in the foot for morton’s neuroma. Face a wall with keeping your feet apart similar to your shoulder width. Then put your hands on the wall (like pushing the wall) then keep your right foot 2-3 feet behind the left foot. Keep your heels on the floor, bend you knees and push the wall.
The Bottle Roll. This stretch exercise for morton’s neuroma can reduce inflammation and stretch the foot. Take a glass bottle or a plastic bottle which is full of ice and then roll it back and forward using the bottom of your foot. The glass bottle is a solid structure and it gives good resistance and the ice can reduce the inflammation in the foot.
The Towel Stretch. Sit on the floor and stretch your leg to the front. Then keep your ball of the foot on a towel. Grasp the corners of the towel and pull your forefoot towards you.
Strengthening Exercises For Morton’s Neuroma
The Figure Eight Exercise. This is a simple exercise. Draw a figure of eight pattern with your toe and try to move your foot through a larger range of motion as much as you can.
The Alphabet Exercise. From your toe write the letters in the alphabet in the air.
The Towel Scrunch. Keep a towel flat on the floor and try to grab one end of the towel using your toes. To make it more difficult you can keep a weight on the other end of the towel.
Balance Exercises For Morton’s Neuroma
Balancing the weight on both the foot is important so, that extra pressure is not put in one part of the foot. This helps to relieve the pain associated with the neuroma.
Single Foot Balance Exercise. Stand on one foot and try to balance yourself as long as possible. When you are familiar with that try moving the other leg or close your eyes to improve your balance more.
The Toe Raise Exercise. for this exercise for morton’s neuroma Place your legs shoulder length apart, now stand on your toes. To increase the difficulty level, you can close your eyes
Conclusion
There are special exercises to strengthen the muscles in the arc of the foot. Proper support to the arch of the foot can reduce the pain, and strengthening of the arch muscles reduce the stress on the ball of the foot which also reduces the pain and the other symptoms associated with morton’s neuroma. So, there are stretching exercises, strengthening exercises and balance exercises that you can do during the initial periods of the disease to reduce the symptoms.
- OrthoInfo. (2020). Plantar Fasciitis and Bone Spurs https://orthoinfo.aaos.org/en/diseases–conditions/plantar-fasciitis-and-bone-spurs
- Cleveland Clinic. (2021). Neuromas of the Foot https://my.clevelandclinic.org/health/diseases/17710-neuromas-of-the-foot
Morton’s Neuroma: 4 Stretching Exercises For Foot
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