Exercises You Can Do At Home to Relieve Pain Caused By Neuroma
A neuroma, also known as Morton’s neuroma, is a painful condition that results from a pinched nerve in the foot.
As with most conditions of the foot, ample rest is always recommended by podiatrists. With that in mind, one shouldn’t start exercising the affected area until pain levels have decreased or unless otherwise instructed by a foot specialist. Ideally, if you are able to withstand the pain of standing or weight-bearing, stretches and exercises may help in gaining mobility and helping the pain subside further.
It may also be recommended by your podiatrist to ice your foot for 10–15 minutes as much as possible, to avoid wearing tight footwear like high heels, and choose shoes with padded inserts to alleviate pressure.
In the case of a neuroma, it is best to work with your podiatrist and follow their advice. If you are at a point where exercise isn’t painful or is recommended by the podiatrist, the following simple stretches and exercises may help with your pain.
The Best Exercises for Neuroma Pain Relief
When the pain and swelling around your neuroma subside, and you’ve been advised by your podiatrist to start exercising, the following may help. Here are the best stretches and exercises for neuroma pain relief.
Plantar Fascia Stretches
The plantar fascia is the dense region of tissue that connects your heel and the front of your foot. The best way to stretch this ligament is to sit down and cross your foot over your knee. Using your hand, pull back on the ball of your foot and base of your toes until you feel a deep stretch.
This stretch shouldn’t feel painful. If your foot does start to hurt, lessen the pressure and gradually work your way up to a deeper stretch gradually.
Foot and Calf Stretches
The best way to stretch your foot is to place a thick glass or full plastic water bottle on the floor. Roll your foot back and forth on the bottle. This exercise also incorporates a light massage, which studies show can be effective for alleviating neuroma pain.
To stretch out your calves, stand on a short box or ledge, letting the heel sink to the floor until you feel a deep stretch. Or stand facing a wall with your toe touching it. Extend the opposite leg behind you and bend the front leg until it nearly touches the wall.
Walking and Jogging
Just as stretching the area around the neuroma should be a gradual process, you need to work your way up when resuming your regular workout routine. We recommend walking and/or jogging interspersed with days of rest from exercise.
Better yet, vary your walking and jogging each exercise session to gradually work your way up. Start with sessions of mostly walking and work your way up to jogging with short walking intervals. Still, make sure to take a day off between exercise sessions to reduce the chances of re-injury.
Get Treatment for Severe Neuroma Pain
These stretches and exercises are meant as a supplement to treatment. Patients who believe they are suffering from this condition should seek a podiatric specialist at the first sign of pain or discomfort as neuromas tend to get worse if left untreated. If conservative treatment options are unsuccessful or the neuroma has progressed too far, surgery may be recommended.
If you’ve been diagnosed with a neuroma or feel you are experiencing any conditions mentioned in this article, contact us at The Foot Doc™. We are a full-service, board qualified, podiatric provider using both time tested practices and the latest innovations in medicine to guide how we care for our patients. We pledge to give you exceptional care and service. Contact us today to request an appointment.