At-Home Strategies to Relieve Morton’s Neuroma Pain

When it feels like a pebble is in your shoe, even though your footwear is rock-free, you likely have Morton’s neuroma. Every step causes a sharp, burning pain in the ball of your foot that can make walking or standing unbearable. 

The good news is that you can try several at-home strategies to relieve this pain. 

Dr. Matthew Cerniglia, our board-certified podiatrist at Ankle and Foot Institute of Texas in Fort Worth, explains some practical ways to manage Morton’s neuroma from the comfort of your home.

The what and why of Morton’s Neuroma

What: Morton’s neuroma is a thickening of tissue around one of the nerves leading to your toes, which causes sharp pain, burning sensations, or numbness.

Why: Morton’s neuroma stems from a combination of factors that stress the nerves in your foot. 

High-impact activities and repetitive pressure on the ball of the foot — such as running or playing sports in inappropriate footwear — irritate the nerves and cause Morton’s neuroma. 

Wearing tight or ill-fitting shoes, especially those that squeeze your toes together or elevate your heel, can exacerbate the condition. Flat feet or high arches can affect your weight distribution and increase the likelihood of developing Morton’s neuroma. 

At-home Morton’s neuroma hacks

Morton’s neuroma is always annoying, but it’s not always severe enough to require professional care. Here’s how to handle it.

Wear the right shoes

Shoes with a wide toe box and low heels reduce pressure on the painful neuroma. Look for shoes with good arch support and cushioning.

Use orthotic inserts

Orthotic inserts provide extra cushioning and support, helping to distribute pressure evenly across your foot. Don’t settle for one-size-fits-all options you can find in drugstores; talk to Dr. Cerniglia about custom orthotics that fit your feet and your neuroma perfectly.

Stretch and strengthen your feet

Stretching and strengthening exercises alleviate pain and improve foot function. Focus on exercises that target the muscles and tendons in your feet and lower legs, such as toe stretches, calf raises, and foot rolls.

Apply ice and try over-the-counter pain relievers

Ice can reduce inflammation and numb the pain. Wrap an ice pack in a towel and place it on your foot for 15-20 minutes several times a day. Taking ibuprofen or acetaminophen can reduce pain.

Elevate your feet

Elevating your feet reduces swelling and improves blood circulation. When you’re sitting or lying down, prop up your feet on a pillow or cushion.

Massage your foot

Massaging your foot improves blood flow and reduces tension. Use your fingers or a tennis ball to gently massage the ball of your foot. It also helps to massage the area between your toes. 

Avoid high-impact activities

We don’t have to tell you that high-impact activities like running or jumping can exacerbate Morton’s neuroma pain. Switch to low-impact exercises like swimming, cycling, or walking on soft surfaces. 

Practice good foot hygiene

Keeping your feet clean and dry prevents infections and other complications. Wash your feet daily, dry them thoroughly, and wear moisture-wicking socks to keep your feet dry. 

When to see a doctor about Morton’s neuroma

While at-home treatments can be effective, there may come a point when you need next-level care, and that’s where we come in. Dr. Cerniglia can assess the severity of your condition and develop a treatment plan to address your symptoms. 

After ruling out other possible problems, such as arthritis and fractures, we may recommend:

• Physical therapy
• Corticosteroid injections
• Alcohol sclerosing injections
• Shockwave therapy
• Surgery

Between at-home strategies and Dr. Cerniglia’s medical treatments, there’s hope for living pain-free. Learn more about our Morton’s neuroma treatments by calling Ankle and Foot Institute of Texas or requesting an appointment online.