Self-Care for Morton’s Neuroma Relief

Do you remember the episode of “Friends” where Monica purchased expensive high-heeled boots? After convincing her husband Chandler that they were a great investment and she’d get a lot of use out of them, she discovered that they hurt her feet so much that they were practically impossible to wear! For many,  experiencing that pain is a familiar scenario.

Ella wore heels to work for years. When she started to experience slight numbness and tingling in her right foot, she switched to sneakers for the train ride home, thus lessening the time she was in her heels. This helped for a while, but as time passed, Ella found that the sensation in her foot deteriorated from numbness and tingling to a sharp, stabbing pain. After a consultation with her podiatrist, Ella was diagnosed with Morton’s Neuroma. Ella has been invented for this blog, but she could very easily be real.

What is Morton’s Neuroma?

Morton’s Neuroma is a thickening of the tissues around one of the main nerves leading to your toes. This causes pain and discomfort, which can manifest both in the toes and in the ball of the foot. It may feel like a fold in your sock that won’t go away or a small stone in your shoe.

What causes Morton’s Neuroma?

Morton’s Neuroma can be aggravated by wearing tight-fitting or high-heeled shoes. It is eight times more common in women and is experienced by people of all genders. Morton’s Neuroma is often seen in athletes and sports people who do a lot of running, people who participate in activities that put pressure on the feet, such as dancing or rock climbing, and people who have other foot issues, such as bunions or flat feet.

What does Morton’s Neuroma pain feel like?

Morton’s Neuroma can cause a few different sensations, which is why it’s so important to get a professional diagnosis. It can feel like numbness or tingling in the foot, pain which patients describe as a burning or stabbing feeling, particularly in the toes or the ball of the foot, and sometimes it feels like there is a lump on the sole of the foot-like walking on a small stone or a marble.

What happens if Morton’s neuroma is left untreated?

If left untreated, Morton’s Neuroma may cause permanent nerve damage in the affected foot. This could affect mobility, making walking and other weight-bearing activities difficult and painful.

Home treatments for Morton’s Neuroma:

Fortunately, many options may help alleviate Morton’s Neuroma’s discomfort”:

  • Choosing supportive footwear is a good place to start.
  • Choose shoes that are wide and comfortable with soft soles and low (or no) heels.
  • Rest and elevate the affected foot where possible.
  • Take a break from activities that aggravate the symptoms of Morton’s Neuroma, whether this is running, wearing heels or rock climbing.
  • You may also find it helpful to apply an ice pack to the painful part of the affected foot for up to 20 minutes every couple of hours.

 

You might also like to try these simple exercises to strengthen and stretch the feet, promoting overall foot health. Research suggests that combining different techniques to manage Morton’s Neuroma, such as massage, exercises, and resting the affected foot, may yield the best results.

  • Place a ping pong ball, golf ball or other similarly sized ball under your foot and roll it around with gentle pressure.
  • Place a towel flat on the floor and put your foot on the edge of the towel closest to you. Use your toes to scrunch the towel up, bringing the far edge of the towel closer and closer to you. To make this exercise more challenging, you can also add a weight to the towel, such as a small bag of sand. Tip-use soft weights that won’t injure your foot if the movement of the towel knocks them over.
  • Use a workout band or thick elastic band to stretch your big toe. Place the band around the toe, then extend your leg, using the band to gently pull your foot back. Then, use your big toe to push your foot forward again.

How can we help?

If your discomfort persists and you are not getting sufficient relief from self-care methods. In that case, Hong Kong Foot Clinic’s podiatrist has extensive experience in both conservative and surgical treatments for Morton’s Neuroma. Book an appointment today to address your concerns and regain comfort in your daily activities.

Disclaimer

All information is general and not intended as a substitute for professional advice. 

References:

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