8 Morton’s Neuroma Exercises to Relieve Foot Pain

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If you have a nagging pain in the ball of your foot that feels like a pebble in your shoe when walking, you may have a Morton's neuroma. The exact cause of Morton's neuroma (also called interdigital neuroma) is unknown. But researchers think it occurs when the plantar digital nerves in the foot are compressed from frequent running or wearing high-heeled or tight shoes. This compression causes the surrounding tissue to thicken, leading to foot pain.

Despite its name, Morton's neuroma is not a tumor, and it is benign. It often affects the nerve between the third and fourth toes and is five times more common in women. Common symptoms include:

• Stabbing, burning, or electric shock-like pain in the ball of the foot, especially during waking or other weight-bearing activities

• Painful clicking sounds with movement

• Toe numbness

Surgery is sometimes required. But this common condition often goes away with at-home treatments. Up to 50% of people with a Morton's neuroma find relief with at-home treatments. These include changing footwear, wearing orthoses, and doing exercises.

What are the best exercises for Morton's neuroma

There's a need for more research on the best exercises for Morton's neuroma. But a 2023 review found that a treatment plan that includes foot exercises and joint mobilization may help relieve pain and improve function.

Ask a healthcare professional if it's OK for you to try the following Morton's neuroma exercises once a day.

1. Toe spreading

This simple toe-spreading exercise can help relieve the nerve compression and pain of Morton's neuroma. You can perform this exercise throughout the day.

Step 1: Sit in a chair or on the floor with your legs straight in front of you.

Step 2: Spread your toes as wide as possible.

Step 3: Hold for 5 seconds, and relax.

Step 4: Repeat 10-20 times.

2. Standing big toe stretch

When you walk, your big toe extends back to support your body weight in a normal stance. If your big toe is tight, it puts more stress on the ball of your foot, which can contribute to or irritate a Morton's neuroma. This big toe stretch also helps stretch the plantar fascia ligament to keep your foot flexible.

• Step 1: Stand with your affected foot slightly behind you.

• Step 2: Keeping your toes on the ground, lift your heel as high as you can without pain.

• Step 3: Bend your knee to get a deeper stretch.

• Step 4: Hold for 30 seconds, then relax.

• Step 5: Repeat 5-7 times.

3. Gastroc-soleus stretch

The gastroc-soleus stretch improves flexibility in the muscles that make up calves -- the gastrocnemius and soleus. Tight calf muscles can alter your normal gait and foot mechanics, worsening neuroma pain.

• Step 1: Stand facing a wall, and extend your affected leg behind you with your foot flat on the floor. Keep your other leg slightly bent in front.

• Step 2: Extend your arms straight before you, and place your hands on the wall. Lean forward, keeping your back heel on the floor.

• Step 3: Hold for 30 seconds as you feel a stretch along the calf muscle.

• Step 4: Relax, then repeat 3-5 times.

• Step 5: To stretch the soleus, return to the starting position, and bend your back knee while keeping your heel on the floor.

• Step 6: You will feel a stretch along the lower part of your calf muscle.

• Step 7: Hold for 30 seconds, and repeat 3-5 times.

• Step 8: Repeat on the other side.

4. Towel curl

This towel curl exercise helps strengthen the small muscles in your foot that support your arch.

• Step 1: Sit in a chair, and place a towel under your feet.

• Step 2: Keep your heels on the ground, and use your toes to scrunch the towel toward you.

• Step 3: Use your toes to push the towel away.

• Step 4: Repeat this sequence 2-3 times.

5. Single-leg balance

This single-leg balance exercise works the muscles that support and stabilize your foot and ankle. Strengthening these muscles helps ensure that your weight is evenly distributed when you walk so as not to put too much pressure on your neuroma.

• Step 1: Stand behind a chair. Place your hands on the back of the chair for extra stability as needed.

• Step 2: Stand on one foot, and take your hands off the chair.

• Step 3: Hold for 30-60 seconds.

• Step 4: Return to the starting position. Repeat on the same leg 3-5 times. For an added challenge, you can close your eyes while balancing on one leg.

• Step 5: Repeat on the other leg.

6. Peroneal strengthening

This strengthening exercise works the peroneal muscle outside your ankle that stabilizes your foot. You will need a resistance band for this move.

• Step 1: Sit in a chair, and place a looped resistance band around both feet.

• Step 2: The band should be below your toes and slightly above the arch of your foot.

• Step 3: Keep one foot still, and lift the toes of the other foot.

• Step 4: Keep your heel on the floor as you turn your foot out against the band's resistance.

• Step 5: Continue turning your foot out for 15 repetitions.

• Step 6: Repeat on the other side.

• Step 7: Complete 2-3 sets on each side.

7. Posterior tibialis strengthening

This posterior tibialis strengthening exercise engages the muscle on the inside of your ankle that helps stabilize your foot. You will need a resistance band for this exercise.

• Step 1: Sit in a chair and cross your legs so the calf of your affected leg is resting on your knee. Your foot should be hanging off your leg.

• Step 2: Step on one end of a looped band, and place the other end around the top of your foot, with the band just below your toes.

• Step 3: Point your toes, and lift your foot toward the ceiling.

• Step 4: Continue lifting your foot against the band's resistance for 12-15 repetitions.

• Step 5: Repeat on the other side.

• Step 6: Perform 2-3 sets.

8. Self-mobilization

This self-mobilization exercise uses a ball to improve motion in your forefoot and takes the pressure off the affected nerve.

• Step 1: Sit in a chair, and place a tennis ball under your foot.

• Step 2: Roll the ball along the arch of your foot but not directly on the painful spot.

• Step 3: Apply gentle pressure as you allow your foot to collapse around the ball.

• Step 4: Hold for 30 seconds.

• Step 5: You can move the ball back and do the same thing at the middle of your foot.

• Step 6: If you don't have pain, you can also move the ball higher along the ball of your foot and apply gentle pressure.

• Step 7: Continue this for 3-5 minutes as tolerated.

Morton's neuroma self-care: Dos and don'ts

In addition to the exercises below, the following self-care tips can help treat Morton's neuroma:

• Change your footwear. Your shoes make a significant impact on your neuroma. One small study found that 41% of people who changed their footwear had no further Morton's neuroma symptoms and required no additional treatment. Avoid high heels and shoes that are tight and narrow, especially around the toes. This will enable the bones in your feet to spread out as they should to reduce pressure on the nerve. Wear shoes with a wider toe box, lower heels, and a soft sole.

• Consider metatarsal pads or orthotics. A metatarsal pad or orthotic in your shoe often helps relieve pain by relieving pressure on the forefoot. This pad takes the pressure off the neuroma so it can heal. Many people feel immediate pain relief. You can buy these at drugstores or online. You can also talk to a doctor or physical therapist about custom shoe inserts.

• Take a short course of anti-inflammatory medications. Taking over-the-counter anti-inflammatory medications such as ibuprofen or naproxen for a short period can help decrease foot pain.

• Modify activities as needed. Avoid activities that aggravate your neuroma, such as some high-impact exercises, until the pain subsides.

If conservative treatment, including exercise and other self-care methods, doesn't help after a few weeks, then talk to your doctor about different treatments. Other options include corticosteroid injections, radio frequency ablation, and extracorporeal shockwave therapy.

As a last resort, the American Academy of Orthopaedic Surgeons says that surgery has been found to provide pain relief in 80% to 95% of those with Morton's neuroma who don't get better with conservative measures.

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