Bilateral Morton's Neuroma is a painful foot condition that is often caused by sports activities that involve running, or by wearing shoes that are overly constricting. This condition can usually be treated with physical therapy, however severe cases may require surgery. Consult your physician to determine which treatment is right for you. After surgery, physical therapy is often required to rehabilitate the affected feet.
Pick Up A Pencil
Strengthening the small muscles of the foot can start with a simple exercise such as picking up a pencil with your toes. This exercise will strengthen the toe flexor muscles that run along the bottom of your foot. Lay a pencil flat on a hard floor. While barefoot, practice picking up the pencil with your toes. Do this for several minutes at a time, several times a day for optimal results.
Walk On The Tips Of Your Toes
While barefoot, try to walk the length of a room while only using the tips of your toes. This exercise will strengthen the plantar flexor muscles, which allow you to move your toes away from the body by bending it downwards. Not only will this exercise strengthen the muscles that support the foot, but it will also strengthen the calf muscles of the lower leg, which help support the foot and ankle complex.
Walk On Your Heels
The opposite to walking on your toes, walking on your heels across the length of a room will help strengthen the muscles across the top of your foot. This will also strengthen the anterior tibialis, the main muscle of your shins that help control dorsiflexion of the foot. Try to stay on your heels the entire duration of the exercise, not letting your toes touch the floor.
Write The Alphabet
To work multiple muscles of the foot and lower leg all at once, try writing the alphabet with your toes. Not only will this help strengthen the muscles, but it will also increase flexibility around the foot and ankle complex, which may relieve some of the pressure due to swelling after surgery. Begin by standing up strait while balancing on one leg. It may be necessary to support yourself by holding on to a stationary object. Point your toes down and write the letters of the alphabet in the air with your toes.
References
- "Therapeutic Exercise: Foundations and Techniques (5th edition)"; Carolyn Kisner and Lynn Colby; 2007.
