Metatarsalgia is foot pain in the metatarsal region, or the ball of the foot. This condition is attributed to repetitive running, jumping or standing for long periods, which can sprains the ligaments beneath the second through fourth metatarsals. Flattening of the arches and poor shoe choices may also cause metatarsalgia. Performing certain stretches may help you rehabilitate from this condition.
Ankle Flexion
Sit on the edge of a bed or in a chair with the unaffected foot on the ground and your opposite leg crossed over your thigh. Using two hands, grab the affected foot at the ankle and grab the toes of the affected foot with the other hand. Pull your toes gently inward towards your lower leg until it is painful. Slightly lessen your pull and hold this stretch for five to 10 seconds. Rest for 10 seconds; do three sets of eight reps.
Ankle Turn
Sit on the edge of a bed or in a chair with the unaffected foot on the ground and your opposite leg crossed over your thigh. Using two hands, grab the affected foot at your ankle and grab the toes of the affected foot with the other hand. Bend the foot upward at the ankle towards your inner leg until you feel pain. Hold this stretch for five to 10 seconds, then relax for 10 seconds. Perform this sequence 10 times, three times per day.
Toe Pulls
Stand with your bare feet spread hip-length apart. Curl your toes down and under on alternating feet, as though you were grasping something with the toes of each foot. Attempt to pull yourself 3 to 6 feet across the floor. Perform 25 reps per foot and increase up to 75 reps as your metatarsalgia heals.
Achilles Tendon
Stand on a stair step with the toes and balls of your feet, while dropping your heels down. Hold this position for five seconds, then push up on your toes, holding this position for five seconds. Perform three sets of this stretch with 12 reps each day, resting 15 to 30 seconds between sets. As you heal, increase difficulty by holding weights.
Ankle Extension
Sit on the edge of a bed or in a chair with the unaffected foot on the ground and your opposite leg crossed over your thigh. Using two hands, grab the affected foot at the ankle and grab the toes of the affected foot with the other hand. Pull your toes and sole gently toward your body until you experience significant pain. Hold this position for five to 10 seconds and rest for 10 seconds. Perform three sets of eight reps each day.
