Exercises to AVOID Surgery | How To Heal Mortons Neuroma Quickly
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- Опубліковано 5 лип 2024
- Morton’s Neuroma is characterized by a sharp or burning sensation that can last for up to 10 minutes between the toes that may have begun on the sole of the foot. It may feel as if you are walking on marble and can hurt up the leg. Sometimes the toes will cramp or be numb.
Do these 4 exercises to heal Morton’s neuroma quickly.
1. Plantar Fascia - Towel (at 1:50 on video)
- One minute twice per day
2. Plantar Fascia Ball Roll (at 2:50 on video)
- One minute twice per day. We like this ball amzn.to/3aMrzZt
3. Standing Gastroc Stretch (4:05 on video)
- Target the front calf and hold for seven seconds and repeat the contract-relax cycle three times twice per day
4. Seated Resisted Big Toe Strengthening (5:40 on video)
- Three sets of ten once per day. We like this band: amzn.to/2NU7LdD
After a week of doing these exercises, you will feel much better. If that is not the case then a more thorough assessment is needed to determine what other factors are related to your pain.
Please set up a free twenty-minute consult with us and we can help you figure out the best strategy to get you out of pain.
Or if you need us to watch your form and make sure that you are doing everything correctly.
Or if you need easier or more complicated exercises.
New patients can set up a free twenty-minute consult or we can discuss it next time you are in the office.
Exercise is a great way to be proactive about getting better and it is one of the tools we use to help you optimize your body in order to keep you out of doctors offices- including ours.
Thanks for watching.
Relevant Videos:
1) Morton's Neuroma, Explained: What is Morton's Neuroma and How Do I Fix It Without Surgery? • Morton's Neuroma Fixes...
2) New exercises for Morton's neuroma: • Morton's neuroma: The ...
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@Ivana Richey I'm sorry to hear about your horrible surgical experience. One approach we get good results with pos- operative cases like you're describing is grastontechnique.com/Patients/ and www.fascialdistortion.com. I'm not sure where you're located, but if you can find a provider who does those two techniques I'm optimistic. If you happen to be in CA we'd love to try to help you feel better. Again, I'm sorry.
@Ivana Richey I hate hearing this. It does seem like some surgeons rush to surgery before they've fully exhausted conservative non-surgical care. And I know sports chiropractors are not well known for foot conditions although we see so many working with athletes. I wish I had a time machine to go back and get that fixed up. But don't give up, there is still hope, You just have to find the right provider.
@Ivana Richey One thing we do post surgery is Graston® technique and ART® which helps break down scar tissue around the nerve. I'd encourage you to find a sports chiro near you who does those two techniques along with adjusting the joints of the foot. Good luck.
@Ivana Richey Don't give up. We see this every couple of months... where a person received a surgery they didn't need and now have lasting complications as a result. As I mentioned, just find a good doctor who is focused on movement in the foot and your gait and I'm optimistic you'll be back to feeling solid despite the surgery.
I have been diagnosed with this and I am finding my left foot is hurting especially when using the clutch pedal on my car do you have any advice on this
Thank you so very much for this video. I have had Morton’s neuroma in my left foot for a year and a half. My doctor was going to schedule me for surgery then I found these exercises. After doing them faithfully for one week I canceled my surgery appointment I have had no pain since I started these exercises
Thanks for sharing your experience!
Was your foot getting everytime you stood up for long periods of time of sat down for long periods? I have been suffering from this condition for 3 months now and I haven't been able to walk on my left foot
Can you do any running or say football at all ? I've suffered for a year now
I love that you were able to cancel your surgery after doing these for only one week! Keep it up!! I know you'll get back to all the activities you've been missing for the past year and half! Right on, Sharon!
what fixed my left foot was losing weight. I was far too overweight for my height
1:50 towel scrunch
2:50 ball roll
4:05 leg/calf/heel stretch
5:40 towel toe pull resistant
Thanks for sharing this. I'm going to add it to the description as well if you don't mind as it it's super useful.
@@ProActiveChiro Your video/exercises are excellent. Happy to help Thankyou for your content.
Why is the band around the big toe?
Symptoms greatly diminished after 5 days.
Thank you from Australia four years later.
So cool! Glad you're moving easier!
After your exercises, did that feeling of you stepping on some thing ever go away??
@@ProActiveChiroDr. Does that feeling like you are stepping on something ever go away???
@@user-hi8kg1nc6y Yes it does. If you've been doing the exercises for 2-3 weeks and it's not better I'd strongly encourage you to find a good sports chiropractor who can diagnose the alignment of the joints of the foot and ankle as that can also affect it. I'm sorry you're dealing with that.
@@ProActiveChiroThank you so much for responding!!!!!!! I don’t have any pain. I’ve had that feeling for 2 months. That is my only symptom.
I’m a poor single mother and I don’t have any money to pay for PT, MRIs, or any other medical services. I have health insurance, but my deductible is $6,600, so forget about any treatment.
I’m doing all the exercises and I managed to pay for metatarsal pads and my father bought me a pair of Birkenstock sandals. God I hope this doesn’t progress.
Have you ever heard of anyone with a similar situation as mine? Did their situation go away?? TYVM!!!!
I can’t believe the amount of people who have commented their feet are better from these exercises… I’ve got neuroma in both feet and will start these exercises right now!
Hopefully it provides you some relieve as well.
I've been doing these exercises twice a day for the last five days. This is the BEST my foot has felt since October. Pain is gone and I will continue to do the exercises. Thank you so very much for this video!
Thanks so much for taking the time to update us with your progress. I love that you’re doing the BEST you have felt in months. Keep up the exercises.
How's it going after 1 year?
Did that feeling of stepping on something go away?
Did that feeling of stepping on something ever go away?
The pain from Morton’s neuroma is EXCRUCIATING. IT seemed to come from nowhere for me. It felt like high electric voltage going off in my foot.
I was crying out loud in pain. It’s serious.
That sounds awful. Hopefully this and our other MN videos will help alleviate that excruciating pain. I’m optimistic.
Yes I agree it's like a massive electric shock. I have on both feet and even under the feet. Will be trying these exercises. Had to give up walking as much as possilbe.
Excellent. Straight to the point. Very informative 😊
Thank YOU!! I have been training for a marathon and my pain started months into my training! These exercises have helped almost immediately! I am shocked at the relief!
Wonderful!
Did that feeling like you were stepping on something go away?
Good suggestions. Thanks for posting alternatives to surgery...
This was very informative and I'm going to follow your regime religiously. Thank you for your kindness in posting this! I wish you well.
I don't even have to finish the video to comment because before I came across this video, that was my thought and I know am here for a reason. Thanks so much. I may edit my comment after the end.
Love it. Thanks for being proactive a d preventative as a medical professional!
i just did first method for 3 minutes and last method for 10 times and IT’s WORK! thx you....
So cool. You’re right it’s definitely activating muscles you don’t frequently use. Keep it up!
Did that feeling of you stepping on something ever go away?
Thank you! My pain started 3 days after an all day hike. I have symptoms of both Mortons and metatarsalgia. I have been resting, icing, and massaging with some improvement, and am using ball of foot padding as well. I am hoping these exercises will help. ❤
I’m hopeful as well. If these don’t help we have a few other videos on Morton’s that deep dive into other exercises to try.
Very useful information... will try out these exercises!
Thank you.
I have self-diagnosed that I have this Morton's Neuroma because I have all the symptoms and I love these exercises I have done 3 sets of each today. I already notice a change.
Great.
Obrigada! Muito bem explicado, pude entender bem os exercícios ☺️. Thanks from BR
These exercises feel great! The pain has been pretty bad lately. I've walked 90 miles this past 3 weeks. Some days it doesn't hurt at all... then it hits.
90 miles!! Impressive. Keep up the exercises. We also have two other videos on MN that talk through what might be causing it to flare back up so check those out.
YOU ARE AMAZING!!!! These exercises are working!!!!! ❤❤❤
Thanks you for this. Been experiencing toe/foot pain for months while hiking long trails. Will try these exercises.
Thank you for the great video.. have started these exercises for the past few days and already feel the huge improvement.
Gavin, keep it up. I think it will continue to improve!
I did the exercises as I watched the video and couldn't believe that my fourth toe felt better so I stood up to walk and I could walk without pain! I am amazed by and grateful for this video! I will continue to do the exercises. ⭐⭐⭐⭐⭐
Thanks for taking the time to share your win.
Thank you for getting to the point!!This was very easy to understand.
Thanks for the feedback.
Thank you very much for these exercises Doc !
Glad you like them!
Thank you doctor.
Solid advice And Instant credibility somehow you learned how to build relationships of trust👍😎
Thank you! God bless you!
here is what I do to help make it bearable to walk because it gets so bad at times its like stepping down on a 12 common nail every time I plant my foot on the ground. take a foam earplug (wider the better) and place it between your 2nd & 3rt toe to space them apart and put a sock over your foot as you normally would and use socks that aren't to small and compress your foot and then put on your footwear (wide toe box if you can) and see the difference it makes! I was at work and it was unbearable and I did this and cant even put into words what a relief it was...give it a try you have nothing to loose and everything to gain! GOOD LUCK!
Show less
Also, Mets pads. A metatarsal pads 1/8th" high - right behind the ball pad/toe knuckles. Both feet tho.
Great idea, thanks Frank !
Can confirm, it works! Thanks again!
Nice job doc.
You helped relieved my foot with the first exercise 😌 I've not felt relief like this in my toe/foot for months thanks for the advice.
Thank so much for sharing your experience.
thanks for sharing these great tips DOC !!!!!
Glad you like them!
1 aydir cekiyorum bu agriyi bugun gordun sizi .düzgün bir sekilde yapacagim soylediklerinizi yorumlari okudum umarim faydasi olur .teşekkürler
This series looks practical easy to implement and set up. Thank you for taking the time to record this for public use. It is appreciated!
Thanks for taking the time to leave feed back. I’m thrilled it’s being well received.
Great information, thanks for sharing!!
You bet!
Thanks for this, i appreciate it.
Beautiful! I love your attitude 🙏
Thanks for sharing. It’s always a little intimidating putting stuff out so love the feedback.
Thank's to you doctor
Thank you so very much👏👏👏👍
Thank you so much what a release!
Thank you so much!!
Thank you Doctor. Blees your heart!
You are very welcome
Very informative! Thank you!!!
Glad you enjoyed it!
Thank you!
Thank you Dr for very helpful video, God bless you 😊
Thanks for the feedback. Super glad it provided some insight.
Thank you Doc, looking forward to results!
You and me both!
Thank you doctor for your advise , I will try these exercises
Best of luck!
Thank you so much for sharing these. Just doing them for the first time already alleviated the pain in my right foot. I will do them every day now. Thank you !!
I’m thrilled they provided relief on the first try. Typically that’s a great sign. Check out our other Morton’s videos for more of a well rounded understanding of what’s going on.
The ball roll works extremely well. Thanks!
Great to hear! Thanks so much for taking the time to share your feedback. We have two other videos on the topic if you want to explore other options as well.
Been having pain for years. One podiatrists wanted to perform surgery, since I have not had much luck with previous surgeries I said no and have been just sucking it up. I’m back to 12 hour shifts and so it’s really impacting me. I now have an orthotic but still have pain (not as much) but I can’t even walk in anything but rigid shoes, ANYWHERE. Sucks. First time I did these exercises the pain was much less. Will be performing regularly in hopes it works. Thank you for the non surgical interventions.
I love that! Thanks for taking the time to share your experience and history. Fingers crossed it continues to improve.
Excellently demonstrated exercises! Thank you so much! Very motivating to give exercises a more regular diligent effort. I have MN in both my feet, very painful, there all the time as a mix of numbness/pain combined. Love walking etc would so good to be without the pain! this gives me hope. 😊
I’m super hopeful this will help. We have two other videos on MN which give some other options but start with this. I’m cheering for you.
Thank you so much
thank you so much. I gave myself Neuroma from too much sim racing and hovering over the brake pedal, this is giving me some hope that I won’t be in pain 24/7 for the rest of my life. I’m only on day 2 of trying these exercises but so far it seems to be improving my symptoms a bit. Thanks so much for providing this advice for free!
I have seen this with race car drivers and bikers who put a lot of pressure on the front of their foot. I appreciate you watching and taking the time to write.
Very helpful…Thank you so much
Thank you
Thk help so.much
Thank you I really like your approach
Thanks for the feedback!! We have lots of other videos as well.
Subscribe to us: @oactiveChiro
Thanks for making this video. I’ve had MN for around 6 months with no improvement. Was thinking of scheduling a prolotheraphy but I will give these new exercises a good first.
Keep us posted. 🤞🏼 I’m optimistic though.
This is great; thank you so much
You're very welcome!
That's Very Helpful Information Than You So Much
Glad it was helpful!
Gracias Dr😊
Thank you.
Have been suffering from the aweful pain this condition has caused for over 3 months on me. Being a diabetic First thought was I'm suffering from peripheral neuropathy. Then, it came to mind that towards the end of summer months I had begun to feel needle Sharp sensation as a result of walking for hours and wearing a pair of sandals continuously every day. Then I began doing some research on UA-cam and came across several videos which suggested different things including diabetes as cause. Being a 2 diabetic for over a year I thought it's definitely the culprit and sat with that thought for months. Then, after reading about the danger of glucose levels it occurred to me I may not be at that stage and the sandals wearing might be the cause. To make a long story short, after suffering really bad pain while in bed last night I woke up in the middle of the night and came across this video and promised myself I will do the moves first thing in the morning and that I did. As I'm writing this my pain has been reduced at least by 50% after one try and I'm going to continue to the moves every morning until I see the pain gone completely. And if it does help get rid of this torturous pain I'll comeback and update my comment. Let me say thank you from the bottom of my heart for this great video. You're a saviour. And I did subscribe. Thnx a million again!
Wow, what an insightful glimpse into what sounds like a terrible journey you've been on as you search to break the pain. I'm thrilled the video was able to give you some relief especially considering there are multiple things going on (with your diabetes and footwear). I look forward to your update! We're always happy to provide information that helps people; thanks for subscribing!
Your situation is just like mine. T2D and assumed my issue was related to it. One other thing that brought me to this, I tried a toe spreader and noticed an instant relief. I'm hoping that with these exercises it goes away.
Thank you! Really relieves the pain! 💐
Wonderful! So fun to get that feedback.
@@ProActiveChiro
Now, 2,5 months later the pain is completely gone! I still feel sensitivity in the area but I can walk again with really soft shoes and extra support inside them. No extra treatment ! No surgery! 😁 Thank You ever so much!🙏💐
@@veroniquegrant9703 what!!! That’s so great. Thanks for taking the time to write.
Thank you for the video
Thanks for watching!
Thank you! I am feeling immediate relief after doing the exercises.
Wonderful!
Did that feeling like you were stepping on something go away??
I have shared that with my MS Society local group including mention of domes and spreaders. I hope that they will get wider shoes too!
Thanks SOOOO much for sharing the video with your group. We love helping people.
Thank you! You are such a wonderful doctor! I was only given the cortisone shot which did help the first time but not the second.
I wasn't given any exercises.
What kind of shoes would you recommend to wear?
Thank you so much and G-d bless 🙏🙏
I expect these will help or find a sports doctor who will customize a program for you keeping in mind your specific Mortons pattern. To answer the shoe question...lately we're running in Altra's, amzn.to/2WxcDda , b/c they have a wider toe box but there are other options as well. I'm sorry you were not given drug free options initially such as exercises. Thanks for watching.
Doc , you saved my life ! This works incredible! By the way has anyone ever told you you look like Rick Astley ?
Thanks for sharing your success story, Al. I love that the video and exercises helped you so much. Thanks for the Rick Asley complement as well! That's a first.
Did that feeling like you were stepping on something go away?
Thanks so much for your advise, I have undiagnosed morton's neuroma and have been doing some of your exercises for 2 days and already feel the benefit. Thank you.
You are so welcome!
Same here
Obrigado.
I couldn’t tell which leg you were stretching in the table. Was it the one closest to the camera or the one furthest away?
Grastronemius stretch is for the back leg (furthest away from the camera.)
Thank you 🙏 😊
You're welcome 😊
Incredible! I felt a relief right after i finished the big toe exercise! THANK YOU! Please could you recommend how ofter in a day i should be doing these?
How great your foot pain is feeling better right away. I’d suggest doing these 2X a day. Be sure to keep us posted after you’ve done it a few weeks.
Děkuji.😊 Začnu hned cvičit. Bolesti mam velké. 😢
THANK YOU THIS RELIEVED IT INSTANTLY!!!!
You're welcome!
Dodd those exercises take away that feeling like you were stepping on something?
Thank you for the video. I had increasing left foor pains for 2 years now and had stop my long hikes (20-30 kilometers) Now I can only go for max 10km and max 5km runs.
Yestersay the doctor told me I got Mortons between 3rd and 4th toes. Going to get some special made soles for my boots/shoes today and start and these exercises today.
Thanks again and have a nice day!
Thanks for sharing! I do think insoles make a big difference!
Thank you for the info.s
Our pleasure!
I will try only 3 of the exercises because I couldn't see how the 3rd one should be performed. There are now 266 comments, I read a lot of them, and only 2 people have asked this question. Odd, all the others understood the point! Another suggestion: You could perhaps place the subtitles above your head. The way it is, the letters cover part of the images. Anyway, thank you very much for your guidance!
Thanks for the tips (we will be more conscious with the closed captions but you can always turn that feature off and maybe see better) and taking the time to reach out.
I think you mean the last video with the red band. In which case, you’re basically curling the big toe against the resistance of the band. Let me know if you have any other questions.
I couldn't understand which calf he was stretching.
Agreed. I couldn’t tell what was being done on the third exercise. It’s not clear which leg is being stretched and how, though I think it’s the right one.
@@jpickle6825it’s the leg behind him.
Nice vedio sir
Thanks much
You're welcome!
Dr thanks
Welcome
Thank you so much for the great exercices. I was suffering for more than 2 months. It is unbearable to feel the burning all the time. I felt a slight relief after doing that one time and it works. Will continue for several days more to get over the pain.
I'd suggest you get it checked out then by a professional due to the consistent burning. It sounds like something that would respond favorably with a good sports chiropractor. This is a good place to start on how to find a good doctor...ua-cam.com/video/SEDh6PhIUeQ/v-deo.html
Thank you so much more. I wanted to get rid of my right foot but not anymore 😩💔🙆what kept me is my feet look like my Father's feet so I was going to miss my Father's fo💖 thank you so much Sir you saved me from surgery🙏🙏🙏
@@ProActiveChiro .
Thank you
Thanks for watching.
Thank you for this vidéo... this exercices make me very Well ...👍
Wow thank you I learnt a lot you solved my problem, I appreciate this I liked and subscribed. 🌹
Awesome, thank you!
Did the feeling like you were stepping on some thing ever go away??
I love the clear explanation of this video. I have all these symptoms. My MRI shows I also have a torn plantar plate. My neuroma specifically stopped hurting years ago , still there. I thought I had a capsulitis, might still, but I have a torn plantar plate I will try this thanks
I hope it helps. Thanks for taking the time to write. I’m sorry you’re dealing with all of that.
I did not believe in the comments, but after two days of numerous exercises I already have 80% of the pain that disappeared. The pain started about 6 months ago. I am writing to you from Switzerland, a small country in the middle of the mountains in Europe. Congratulations doctor, I will give you new information after 1 month.
That's fantastic I was able to help you in Switzerland. I've been and it's a gorgeous country. Do keep us posted after a month. 🤞Thanks for sharing your insight.
@@ProActiveChiro 👍👍👍
Hi dr Volz, i've been started doing these excersises for the last 2 days. After one month with severe morton neuroma, the pain is finally gone. Thank you so much. I will continue doing these excercises the coming months.
That’s fantastic news! Thanks for sharing your results. Keep it up, Polle!
Did that feeling like you were stepping on something go away??
Great advice! What about nerve stim (tens)?
I’ve never used it for MN but I’m curious if you find it useful. Thanks for the feedback.
Thank you 🙏
You’re welcome 😊
Thank you for this great video , I plan to incorporate these exercises in my daily routine. Thank you once again .
I hope it helps!
Thank you., very helpful. Would you please consider making a video on Joplin's Neuroma (and include the Superficial Perineal Nerve)?
Glad you liked the video. Thank you for the suggestion. That isn't a condition that we commonly treat so we wouldn't be the best to put out that content. We target content that we commonly treat and have good results with but I hope you find a good video and teacher on that topic.
I’m glad I found this video and will try these exercises! Do you recommend ice in addition to the exercises?
Thanks for the feedback. Most people get relief from ice. We tend to recommend 20 minutes on, 40 minutes off, then repeat. Everyone is different though and if the ice irritates your skin or doesn't help back off for sure. Good luck!
Thanks for this. I had surgery in one foot because my doc said it was the only option and it didn’t heal it at all.
Now I have it in the other foot as well.
I told someone I would pay a ton to figure this out so I don’t have surgery and I can stay active as I want to be.
I’m hopeful this will work out well. Keep us posted. Keep up the motivation and curiosity. Hopefully this free video provides some much needed relief and you can save a ton of money as well. We have a few other videos on non surgical foot solutions so check that out too.
Scepticle as i am, i did the excersises and i actually had instand relief! Cannot believe that my podotherapist didn’t came up with this. I am going to do this excersise more often and i hope it wil solve the problem. Thank you very much.
same here :D
Because there's no money in healing
May I ask you a question? After you completed doing the exercises, did that feeling of stepping on something go away? Did that feeling of you stepping on something ever go away?
I already had surgery for 2 neuromas on my left foot - ouch. I now have one on my right foot and I want to avoid another surgery. Thanks you for posting these exercises. I am going to try them out and hopefully will avoid surgery. I will post an update. Thanks again!
I hope so as well. 🤞🏼
So thankful for your information, should I continue to do these exercises on a regular basis to keep the condition in check since I do enjoy walking as my main exercise and the condition flares up?
You can slowly phase out. If you start to feel it again start again but ultimately it should resolve. If it shows up again consider evaluating your footwear. It may be too tight in the toes.
Glad i found this video. I have been getting numbness/pins and needles on my 2nd toe, left foot I have tried several different running shoes..different lacing techniques and nothing is relieving the sensation. This only happens when I run . So I'm trying to self diagnose 🤷♀️
Try this video where we talk through shoes more ua-cam.com/video/Zc3UrB-OvqE/v-deo.html
Thank you for the great tips and exercises! Can you do these while the neuroma is flared up / inflamed? I'm nervous exercising / pressuring it while in pain.
Listen to your body. Usually you can when it's inflamed but I've seen cases that are too flared up to do it. If it feels worse when you do it or worse after it's too irritated. Good luck. You might want to try some of our other videos that go through exercises that are a bit more gentle.
Embora eu tenha entendido os exercícios. É vou fazer todos eles !
Thanks for the update. We're glad you're going to do the exercises. I can't wait to hear how you feel after doing them for a few days. It doesn't help everyone but it can definitely be life changing for many. Obrigada!
Absolutely brilliant video , l will definitely do these. , where are you based?
We have an office in San Francisco and Oakland if we can help get you back to work and back to play. Glad you enjoyed the video.