People who suffer from neuromas endure sharp pain and numbness in their forefoot and toes. Often called Morton's Neuroma (named for the doctor that first diagnosed the condition), it is described as a noncancerous mass of nerve tissue that has been irritated by metatarsal bones rubbing together. This movement in the bones pinches the nerves causing inflammation, forming the neuroma.
The affected foot cannot endure the pounding of running, jogging or jumping. You need to avoid any high impact activities until the foot has completely recovered. Testing for full range of motion and strength can help you and your doctor assess how far along you are in your recovery. Until you have no pain or limping while walking, you should modify your workouts to low to no impact activities such as swimming and biking.
Exercises to Help Recovery
As you begin the recovery process, exercises can help to ease some of the foot pain and discomfort. These exercises will strengthen the supporting muscles in the foot and ankle and increase the space between the metatarsal bones. While supporting yourself, use a bottom step to exercise your foot. Place your forefeet on the step and let your heels hang free. Raise your toes and then drop your heels below the step creating a deep stretch.
The second stretch can be done against a counter top or wall. Stand about two to three feet from the counter or wall. Then lean forward using your hands to brace yourself. Slowly bend your right knee and lift you heal from the ground. Repeat this movement on the left side and continue to repeat this motion, feeling an ease in the forefoot tightness.
The last exercise is done in the seated position. Using a sturdy chair with a straight back, seat tall. Extend one leg and lift it until the leg is not touching the seat. Flex your foot and move it in a circular motion. Repeat this exercise on the other foot. If any of these exercises cause you pain, stop immediately. The goal of these stretches is to relax some of the tightness that you feel in your foot.
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