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Foot Exercises

Morton’s Neuroma Exercises

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Posted 3 years ago


Last updated: 29/12/2022


by James McCormack

James McCormack
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Morton’s Neuroma

A Morton’s neuroma is a painful condition in the ball of the foot. It is often described as a burning sensation or as if there is a pebble in your shoe. It is caused by a closing of the web space between the second and fourth toes. This leads to pressure on the nerves within the web spaces. The nerves become inflamed and painful.

Closing of the web space in the ball of the foot can be a result of many factors. These factors include flat feet, a very high arch, high-heeled shoes, altered gait, and progressive foot weakening. In this article we will cover the exercises that are most helpful for Morton’s Neuroma.

Related Article: What is Metatarsalgia?

Morton’s Neuroma Exercises


Morton’s Neuroma Exercises: Big toe Stretch

Did you know the majority of your body weight should go through your big toe when you walk? If it doesn’t, because it’s too tight, it can place extra pressure on your 2nd to 5th metatarsals.

  • Standing upright, facing a wall.
  • Place your big toe up against a box or step.
  • Bend your knee forward, towards the wall until you feel a stretch on your foot.
  • Hold in this position for 45 seconds

Morton’s Neuroma Exercises: Plantar Fascia & Soleus Stretch

Your soleus muscle is part of your calf muscle group and plays a very important role in walking and running. The tighter your soleus is, the quicker you transition onto your big toe.

  • 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

Morton’s Neuroma Exercises: Gastrocnemius Stretch

Your Gastrocneumius is the second major muscle in your calf muscle group. It can be helpful to stretch this as well.

  • Standing upright and 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

Morton’s Neuroma Exercises: Single-Leg Balance Eyes Open

Foot stability is extremely important. It helps distribute force evenly across your foot.

  • Stand at the back of a chair with your hands on it for balance
  • Stand on one foot
  • Take your hands off the chair
  • Hold this position for 60 seconds
  • Progress the difficulty by closing your eyes

Morton’s Neuroma Exercises: Peroneal Strengthening

The peroneal muscles are on the outer side of your ankle. It helps to turn your foot outwards and is a key stabilizer of the ankle.

  • In a seated position, place the band around both feet
  • Keep one foot static
  • Turn the other foot out against the resistance of the band
  • Slowly return to your starting position to complete a repetition
  • Repetitions: 15

Morton’s Neuroma Exercises: Posterior Tibialis Strengthening

The Posterior Tibialis muscle is another key stabilizing muscle of the ankle. It is on the inner side of the ankle.

  • In a seated position, place your ankle over your knee
  • Place a band around both feet.
  • Lift your foot up towards the ceiling against the resistance of the band
  • Slowly return to your starting position

Morton’s Neuroma Exercises:  Intrinsic Foot Strengthening

There are lots of small, intricate muscles on the bottom of the foot. They help to support the arch of the foot when standing or moving. The majority of the tissue in the foot is made up of strong connective tissue from the plantar fascia but the muscles around it can be strengthened

  • Place a towel or tissue flat on the floor with your foot flat on top
  • Scrunch your toes to lift the arch of your foot
  • Lift the towel off the floor using your toes
  • 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.

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