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What is Metatarsalgia?
The bones that make up the toes on your feet are called your metatarsals. An overload of your forefoot through poor biomechanics or inappropriate footwear can lead to Metatarsalgia. This can lead to a painful sometimes burning sensation in the ball of your foot. There are numerous treatment methods for Metatarsalgia including insoles, changes in footwear, metatarsal pads and Physical Therapy.
In this article, we will demonstrate the best Physical Therapy exercises for Metatarsalgia.
Related Article: How to treat Metatarsalgia at home
Metatarsalgia Exercises
Soleus Stretch
There are two significant muscles in your calf muscle group. The soleus is an important stabilizer of your ankle.
- Standing upright, facing a wall.
- Bend your knee while keeping your heel on the floor
- Bring your knee as close to the wall as possible
- Hold in this position for 45 seconds
Metetarsalgia Exercises: Big toe Mobility
It is important to have a good range of motion in your big toe. A stiff big toe can lead to extra pressure being placed on the other 4 toes. This can contribute to metatarsalgia
- Place your big toe up on top of a rolled towel
- Bend your knee forward until you feel a stretch under your foot.
- Hold in this position for 45 seconds
Spreading & Closing Toes
How to perform
- Relax the feet on the floor in sitting
- Spread the toes apart
- Close the toes together
Gastrocnemius Stretch
Your Gastrocneumius is a major muscle in your calf muscle group. Metatarsalgia pain can stop people from pushing through their forefoot, leading to the tightness of the gastrocnemius muscle.
- Standing upright, place one leg straight behind you and your other leg in front
- Keep the heel of your hindfoot on the floor and lean forward against the wall
- Once you feel a pull on the back of your left stay in this position
- Hold in this position for 45 seconds
Big Toe Strengthening Exercise for Metatarsalgia
- Wrap a resistance band around the big toe in a seated position
- Flex your big toe against the resistance of the band
- Return to your starting position
Toe Crunches
- In a seated position, place your foot on a towel or piece of paper
- Contract the muscles in your feet to flex your toes
- Relax, and return to your starting position
Heel Raises on Cushion
- Stand on a cushion
- Lift your heels off the floor
- Slowly return to your starting position
Physiotherapy with James McCormack
This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.
Related Article:
Metatarsal Pads – Foot Pain Chart – Best Shoes for Metatarsalgia – What is capsulitis?