A Morton's neuroma is an enlargement or inflammation of the nerve running through the space between the bones of the foot that lead to the third and fourth toes. Irritation causes sharp pain in the ball of the foot and a tingling or numbness at the base of the toes. Symptoms can range from mild and short-lived to debilitating and constant. Surgery is one option, but yoga can treat inflammation and alleviate pain.
Causes
Neuromas are linked to wearing tight footwear, such as high heels with tapered toe boxes, and performing activities that place excessive pressure on the fat pad of the foot. Ill-fitting shoes cause bones of the foot to compress the nerve, while weight-bearing exercise transfers pressure from the ground upward, forcing the nerve toward the ceiling of its compartment. People with flat feet or excessive pronation are also at risk of developing the condition.
Yoga as Treatment and Prevention
Yoga is a 3,000-year-old physical and mental practice that seeks to integrate suppleness to both the body and mind. The foundation of the physical practice are the feet and many postures, known as asanas, broaden the foot laterally, spreading the toes and developing arch support. These actions work to open the foot and gently counter daily compression of the bones.
Yoga Practice for the Feet
Because Morton's neuroma is caused by compression, stretching the foot is central in treating its signs and symptoms. Standing yoga postures help to relieve the pain by building a solid connection with the floor. Tadasana, or mountain pose, is a simple posture that centers your weight over the feet by spreading the toes away from each other and pressing down through the ball of each foot. Likewise, reclining and kneeling positions can relieve the effects of being on your feet all day. While resting on your back, lift your right leg and place a strap over the ball of the foot. Widen your toes and energize the foot by simulating pressing the ceiling away from you. Next, kneel on the floor with your toes curled under and use your body weight by leaning back over your heels to broaden the base of the foot. You should hold each of these postures for five to 10 slow, deep breaths.
Benefits
When practiced regularly, yoga relaxes the body and improves flexibility. Performing yoga poses a minimum of two times per week will improve elasticity of the foot when combined with wearing shoes that eliminate compression and choosing activities that place less pressure on the ball of the foot. Yoga will help open the space between the bones, reduce inflammation of the nerve associated with Morton's neuroma and alleviate pain.
Considerations
Yoga reduces irritation of the nerve and can be effective in treating a Morton's neuroma when used at the onset of your symptoms. However, surgery may be required if your pain is constant and inflammation hampers normal daily activity. Surgery for Morton's neuroma involves either releasing the ligament that runs along the bottom of the foot, allowing the bones to broaden over time and symptoms to gradually disappear, or removing the nerve from the foot in an outpatient procedure.
