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Pei-Jiun Cheah

Morton’s Neuroma

Since footy season is upon us, this month we will be looking into foot pain, particularly Morton's neuroma.

Morton’s neuroma occurs usually between the 3rd and 4th toes and is a result of irritated, inflamed nerves that forms thickened scar tissue. You may feel pins and needles and or numbness as a result of this.

What causes a Morton’s neuroma and how is it fixed?

Changes in the biomechanical set up of your feet are the main cause of triggering Morton’s neuroma. Overuse and overload of the tissue structures through running and walking can cause the body to lay down scar tissue to protect the nerve.

You will need to look at your footwear as tight fitting shoes can contribute to this condition. Have a look and see whether you are standing with good arch support or if your feet are flat. Both these factors alter the biomechanics of your feet.

Correcting posture, biomechanics of the foot and retraining control, strength and flexibility will help address this issue.

What can you do at home to relieve the pain?

At home you can work on releasing through the foot and doing feet exercises to get mobility and flexibility back into your feet.

  1. Spikey ball the base of your feet. This is going to help release tension in the plantar fascia.
  2. Do some self-massage through the top of your feet in between your toes.
  3. Create windmills with each toe. Get the flexibility going through your feet
  4. Toe exercises to get mobility back into your feet and to stretch out your foot. While standing slowly lift your heel until you’re on the balls of your feet. Come into demi point, and then keep curling through your feet until your toes are flexed. Rewind the action and come back to demi point before curling back into normal standing position. Repeat the movement 6-8 times on one foot.
  5. Connect your brain to your feet and toes. See if you can lift up all 5 toes then lower each toe down to the ground one at a time starting with the little toe and ending with the big toe. Repeat the movement 6-8 times.
  6. To make the previous exercise harder, challenge yourself and lift up only the big toe then lower and lift up the other 4 toes. Keep alternating the action and repeat 6-8 times.
Have a walk around after doing all the exercises above and see how your feet feel.


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