Morton’s neuroma is a condition that affects the ball of the foot region. It can feel different for each individual, but the sensations can range from uncomfortable to extremely painful.

It’s the result of a compression or irritation of the nerves between your toes, commonly between your third and fourth toes. Usually, a strong ligament that stabilizes the long bones of the foot is entrapping the digital sensory nerve as it travels to the toes. There are a number of stretches and exercises you can perform at home to reduce the stress and pain associated with Morton’s neuroma.

Foot Stretches

Frozen Water Bottle

Take a frozen water bottle and roll it back and forth along the bottom of your foot. This not only helps stretch the foot, but the cold can reduce inflammation.

Wall Stretch

Stand in front of a wall with your feet shoulder-width apart. Then put your hands on the wall at shoulder height. Step back with one foot, bend your knees, and lean into the wall.

Towel Stretch

Sit on the ground with one leg in front of you. Take a towel, grab both ends and place at the ball of your foot. Pull your forefoot backward. This will help stretch the plantar fascia, relieving tension in the foot.

Tennis Ball

Sit at the edge of a chair and place a tennis ball under your foot. Roll the ball from your forefoot to your heel, allowing as much pressure as you’re able. You can also roll the ball in small circles, concentrating on different parts of the foot. You can increase pressure by upgrading to something more firm, like a golf ball over time.

Foot Exercises

Towel Curl

Firmly plant your foot on a flat towel with toes facing forward. Leaving your heel still, pull the towel toward you by curling your toes. Then extend them back out and repeat. This exercise can stretch and strengthen the overall foot. It’s also good for improving balance.

Figure Eight

Sit on the ground with your leg straight out. Lead with your big toe and perform a figure-eight pattern with your foot, making the pattern as large as you can. Repeat this process with both feet. You can also switch it up by writing the alphabet with your foot instead, tracing each letter.

Stretch, Strengthen & Recover With The Healing Sole

You may also consider trying The Healing Sole. The Healing Sole was designed by Orthopedic Surgeon, Dr. Meredith Warner as a recovery device that can gently stretch and strengthen the foot over time.

The moderate arch support in The Healing Sole, along with its other features, allows for greater pressure relief at the ball of the foot, which can help reduce pain associated with Morton’s neuroma.

If you’re interested in The Healing Sole for Morton’s neuroma relief, we’d recommend starting with our Palmer or Emerson styles, as they’re best suited for those with conditions affecting the ball of the foot region.

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