If you have ever had chronic burning pain in the ball of your foot or felt as if you had a "rock in your shoe," you may have had a Morton's neuroma. Also known as plantar neuroma or intermetatarsal neuroma, this painful nerve condition may be a response to irritation from repetitive impact, ill fitting shoes or injury. According to MayoClinic.com, typically the pain is located between your third and fourth toes, which may make your toes feel numb, sting or burn. Treatments include rest, ice massage, anti-inflammatory medications, orthotics and, in some cases, steroid injections. Stretching and strengthening exercises for the arch may be effective for rehabilitation and prevention.
Toe Flexor Exercise
To lessen symptoms of Morton's neuroma, "American Physical Therapy Association Book of Body Maintenance and Repair" recommends specific stretches for the foot, ankles and toes. The exercises can be done every day for prevention and rehabilitation.
The toe flexor stretch targets the muscles in around the toes. Sit on the floor barefoot, extend both legs straight out in front of your hips. Sit up tall, supporting yourself with your hands placed behind your buttocks. Curl only your toes toward you and then curl them down as you would when trying to pick up something with your toes. Hold the stretch for 10 to 30 seconds in both positions. Repeat three to four more times
Toe Extension and Spread
The toe extension and spread exercise targets the muscles in your toes as well as the top of your foot. You can perform this exercise anytime throughout the day, seated in a chair, lying in bed or sitting on the floor.
To perform while seated, stretch your legs out in front of you, sit up tall and support yourself by placing your hands on the floor behind your hips. With your heels resting on the floor, inhale and pull your toes up then spread them as far apart as possible as you exhale. Hold the toes open wide for 10 to 30 seconds breathing evenly throughout the stretch. Repeat the sequence three to four more times resting in between sets.
Seated Toe Towel Grab
This exercise not only strengthens the muscles in your toes, but also works the fascia in your arch that connects your metatarsals to your heel bone.
Sit up tall in an armless chair, with your shoulders pressed down, abs tucked in and buttocks against the back of the chair. Place a small hand towel on the floor. Rest the ball of your foot on the towel and keep your heel on the floor. Inhale and as you exhale, repeatedly grab the towel with your toes, bringing into your arch. Rest and reposition the towel. Repeat the exercise three to four more times.
References
- MayoClinic.com: Morton's neuroma: Treatments and Drugs
- Sports Injury Clinic: Morton's Syndrome/Morton's Neuroma
- "The American Physical Therapy Association Book of Body Maintenance and Repair"; Steve Vickery; 1999
