How to Get Rid of Pain from Morton's Neuroma | Best Movements and Tips
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- Опубліковано 4 чер 2024
- Nerve pain and compression between the 3rd and 4th toes (and sometimes 2nd-3rd toes) can be alleviated with supportive footwear, application of heat and these specific exercises for stretching, strengthening, posture and balance.
Timestamps:
0:00 Intro
1:59 Plantarfascia Stretch
2:55 Towel Stretch
4:19 Calf Stretch with Foot Prop
7:12 Alphabet
7:55 Towel Scrunch
9:00 Ball or Pillow Squeeze
10:34 Standing Posture: Tripod
12:58 Single Leg Balance
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Crocs & toe socks have been my salvation. Crocs and shoes like this have an extra wide toe box that let your toes spread out. Socks with toes, like a glove, help spread apart your toes. These two things have greatly helped me.
Excellent suggestions! I love toe socks! Injinji is my favorite brand. My feet are not comfortable in crocs but I agree with your statement about the wide toe box. These are great tips, thank you for sharing!!
Thank you! Can't wait to start these exercises!
Great video. Thank you
Am having a terrible foot pain I must try this excetise.thanks for the infromation.
I've looked at a number of Morton's Neuroma videos on here and yours is the best. You explain everything perfectly down to the last detail - and that can't be said for others I've seen. Thank you!
Thank you😊
thank you so much for your help for my mortons neuroma so so very helpful as I do ballroom dancing and am now 82 years old. will keep oracticing your fabulous excercises
Just brilliant 🎉
Thank you ❤
Thanks
I just used chat gpt and found my condition as Morton's neuroma and hence here.thankyou
Recently I found my balance is way off. I have a difficult time trying to stand on one foot. I hired a PT at the gym I started to goto recently. Working on my balance. It’s HARD !!! Thank you for these videos. They help me to understand how & why !! Thx 👍
Multumesc!❤
Arch support actually triggers my pain. Even just a small rise in the arch triggers the pain. I was a toe walker when i was young, so i wonder if. That has anything to do with that. I have a high arch, maybe arches in shoes restrict the natural movement of my arch. I really dont know, but arched shoes are a big trigger for me.
Spreading toes is such a great help. I try to remember to do that often.
I wear good quality thongs as a hard surface triggers it. I have a particular Mambo brand thong and use them a lot, especially when the pain is increased. Some Mambo thongs have small arches, i cant wear them ones.
No arch, very soft soul, and straps are to be a soft fit, not hard plastic.
I am looking forward to trying some of these exercises, thankyou.
Q. How often should one perform the stretches and exercises? 2-3x/day everyday?
This is my 3th day doing this routine and already feeling a lot of improvement. Complemented with a warm water bath on my foots afterwards. Outstanding results! Thank you very much.
The warm water bath is an excellent addition!! Thank you for sharing!
Grazie dei consigli
Sto facendo tutto ma è sempre in agguato 😢
This is very helpful Thank you!! I have had to have surgery on the same foot as my neuroma. I had to endure a bunion surgery go crazy wrong same day of surgery remove neuroma. Unfortunately both surgeries failed the neuroma pain never went away. I had to wait for a Bunion revision surgery and had a Big hammer toe shaved down 2nd toe. Very painful surgery hammer toes years afterwards it can still throb and hurt a lot. Then this surgeon to remove neuroma again neuroma still in ball of foot. That was 5 years ago, My hammer toe imo should be flatter worried it will come back. My left foot is perfect with no major problems I am so grateful for this. I really wonder if this is at all genetic or from wearing shoes that did not fit properly. My Left foot is smaller than my right foot and I believe that is what saved it from the trauma I have in my Right foot. I just had a MRI and I have a stump neuroma now I am terrified of any more Surgery!!! I would much rather do these exercises and strengthen. 🦶
" I really wonder if this is at all genetic or from wearing shoes that did not fit properly. " It is probably, as usual, a combination of both. Women are most susceptible though, I do not know why... As a rule it is best to avoid surgery UNLESS the pain is unbearable and all this is too crippling. Exercices will help (but I am not certain these are necessarily the best ones). Just be sure to avoid things that increase pain and do more of the things that lessen it...
I have looked at many videos and you are the best. Thank You. I went to a podiatrist and he wants to give me a Alcohol Sclerosing Injection. what do you think about injections?,.I I don't want an inection. he told me to buy Metatarsal Foot Pads and go back to see him in 3 weeks. and he would give me an injection. . he said nothing Nothing about exercise. I am going to try your exercises.
Did he tell you you must get a wide toe box shoe or sneaker if you use metatarsal otherwise you will spread your toes and squeeze the toes too tight causing more and more pain and bunions these podiatrists are LAX telling people what to do. Some are very bad.
I am an OT, and working full time. I have a new onset pain in the area of a mortons neuroma. Specific sharp pain when attempting sciatic nerve glides in bottom of foot. Most of day barely notice foot, but probably 2 or 3 times a day I step on uneven surface and get sharp nerve type pain. This pain started less than a week ago. So you feel MN can be managed conservatively?. I just thought this would be a surgical issue. Well done video!
Yes, it can be managed conservatively. I had a case of MN myself that was caused by packing and moving my household while standing and walking barefoot on hard floors. I did the exercises and wore cushioned shoes at all times (no going barefoot except in the shower) and it gradually went away in about 6-8 weeks. I was able to return to running in shoes on pavement at that time and running barefoot on sand after another month or so. If your pain is radicular pain from the sciatic nerve, then of course the issue needs to be addressed proximally (which I know you know). All the best!
I have flat feet, will these exercises work or do i need to do different one's. If i stand still in one place the ball is my foot hurts more then just when I am walking why is that? Thanks.
These exercises are helpful for flat feet or any foot type with a Morton's neuroma. With a Morton's neuroma, standing is more provocative than walking because the constant pressure pinches or presses on the irritated nerve. There also could be other reasons for pain in the ball of the foot when standing, besides a Morton's neuroma.
Would you say this exercise regimen would be equally good for any foot nerve injury, not just Morton's neuroma?
Yes, I would say so. The specific positions might be slightly different based on the location of the nerve injury, but the basic regimen applies. Listen to your body and feel free to tweak the position as it feels better for you.
Nearly all these exercises cause cramp in my toes, feet or calf. What can I do?
Agnes, I suggest either a warm compress or a warm foot bath for 10 minutes to relax your feet and lower legs before doing the exercises. Also, you might be pushing too far into the movement. Start the exercises very gently. Only go to the point where you barely feel the stretch begin. Shake out your foot between each exercise.
Hi, should these be done more than once per day? Also, would these work for foot capsulitis?
These can be done up to 3x/day as tolerated. They might be helpful for capsulitis but they also might aggravate the condition by overstretching the capsule. Take it very slowly and gently and don't push through any pain.
@@MovementFunction Thank you so much. Coincidentally, would you have any specific exercises for capsulitis? I’m not sure if I should stretch for it or be off that foot completely.
@@jasonstone5022 I do not have any specific exercises for capsulitis. Stretch vs rest depends in part on the stage of inflammation and the severity. In severe cases and acute inflammation, I suggest staying off it and consider splinting/bracing when walking. In mild cases and/or with mild inflammation, gentle stretches might be appropriate and helpful. Movement/stretching should be very light and easy. Think 'motion is lotion', not pushing through pain.
@@MovementFunction Thank you. After MRI, still not able to determine which I have. There appears to be nerve inflammation but it doesn’t have physical characteristics of neuroma. Even the normal palpitations we try for MN, not able to present. We think the swelling of capsulitis is pressing on nerve and nerve inflammation lights up on MRI. Trying to figure out how to treat. Offloading and met pads right now.
i have mortons neuroma which is very uncomfortable.. but at the moment I'm struggling with stiff toes which are so painful more then the neuroma, how can i improve the movement of my toes and ease the pain in the foot
This video focused on toe stretches might be very helpful for you and a great companion exercise program for Morton's Neuroma. ua-cam.com/video/n8gNT6BOm5Y/v-deo.html
Castor oil deep massage. Every day. Do it you yourself no need to have it done by anyone else
Can't do towel scrunches as I am struck with cramps in my toes.
You might try just gently curling your toes under and then stretching them out wide to benefit from the movement without bringing on cramps.
As a runner, is there something I can do to decrease the pain during my runs. I can tolerate 5 and 10ks, but half marathons are a pain (literally)! I'm wearing well cushioned shoes when I run, but I think it’s the constant pounding that’s waking up the Morton’s Neuroma and making my feet hurt. Do you recommend ultrasound? Dry needling? Surgery?
Ultrasound and dry needling might be effective for temporary relief but I suggest seeing a physical therapist for evaluation of your running form and your biomechanics to see if there's something 'off' that is leading to the recurrence of the neuroma on your long runs. Specifically, I'd see if you can have someone (a foot/running expert would be best) evaluate you right after you've run 8-10 miles. It might be an issue with alignment, weakness (or ?) that causes problems only with high mileage when you're fatigued.
I have a question, do you yourself have Morton's neuroma?
I had a Morton's Neuroma about 10 years.
Thank you for reflecting us your experience and beneficial exercise. I hope my neuroma will get over soon.
MN is caused by shoes that are too narrow, period! All shoes are too narrow for most of us.
Playing tennis caused mine. I'll try putting my foot on a hot water bottle.
Thanks