Feeling a Sharp Pain or Pebble in Your Foot? Morton’s Neuroma Might Be the Cause

Feeling a Sharp Pain or Pebble in Your Foot? Morton’s Neuroma Might Be the Cause

What is Morton’s Neuroma?

Morton’s Neuroma, also known as intermetatarsal neuroma, is an inflammation or thickening of nerve tissue in the ball of the foot. It’s often characterised by a burning or sharp pain that can radiate into the toes. The condition is more common in women, likely due to the prolonged use of high-heeled or narrow shoes, which can place excessive pressure on the forefoot.

Symptoms of Morton’s Neuroma

The symptoms of Morton’s Neuroma can vary depending on the severity of the condition. Some of the most common signs include:

• Pain in the ball of the foot: This is usually located between the third and fourth toes, although it can occasionally affect other areas.
• Numbness or tingling in the toes: Many people with Morton’s Neuroma experience a numb sensation or tingling radiating into the toes.
• A burning sensation: The nerve inflammation often produces a feeling of heat or burning that can worsen with activity.
• Feeling of a pebble in the shoe: Many sufferers describe a sensation as if they’re stepping on a pebble or bunched-up sock, even when nothing is there.

Pain typically intensifies during weight-bearing activities, especially those that involve high-impact movements, such as running or jumping.

Causes of Morton’s Neuroma

Several factors contribute to the development of Morton’s Neuroma, including:

• Footwear choices: Wearing tight or high-heeled shoes compresses the forefoot, increasing the likelihood of nerve damage.
• Foot deformities: Structural issues, such as bunions, hammertoes, or flat feet, can create imbalance and strain on the nerves between the toes.
• Repetitive impact activities: Sports or activities that place repetitive stress on the forefoot, like running, aerobics, or even certain Pilates exercises, may contribute to nerve thickening.
• Improper foot mechanics: People with abnormal foot mechanics (such as overpronation) may exert excess pressure on the ball of the foot, potentially leading to Morton’s Neuroma.

Treatment Options

Fortunately, a range of treatments is available for Morton’s Neuroma, from conservative approaches to surgical intervention. Here are some options:

1. Footwear Modifications

Wearing shoes with a wider toe box and low heels reduces pressure on the forefoot. Shoe inserts or orthotic devices can also help by redistributing pressure and improving foot alignment.

2. Physical Therapy and Exercises

Physical therapy can be beneficial for strengthening the muscles around the foot and relieving nerve pressure. Specific exercises, such as toe stretches and calf raises, may improve foot mechanics.

3. Pain Management

Over-the-counter anti-inflammatory medications can reduce pain and inflammation. In cases of severe discomfort, corticosteroid injections may be recommended to reduce swelling around the nerve.

4. Alternative Therapies

Some practitioners find relief through therapies such as acupuncture, massage, or custom orthotics, which can help reduce pressure on the affected area.

5. Surgical Intervention

When conservative treatments fail, surgery may be an option. Procedures involve removing part of the nerve or releasing tight structures around it. While effective, surgery is typically a last resort.

How Pilates Can Help

Pilates, when practiced with caution, can play a supportive role in managing Morton’s Neuroma. By focusing on strengthening the core, improving alignment, and enhancing lower body stability, Pilates can help redistribute weight more evenly, reducing strain on the forefoot. Exercises that improve ankle mobility and calf strength, like footwork on the reformer, can also be beneficial. However, certain high-impact or weight-bearing movements should be modified or avoided to prevent aggravating the condition.

Working with a Pilates instructor who understands Morton’s Neuroma is crucial. They can tailor exercises to alleviate pain and reduce pressure on the forefoot, focusing on foot alignment, stability, and controlled movement.

Preventing Morton’s Neuroma

Preventative strategies are key to reducing the likelihood of developing Morton’s Neuroma:

• Choose the right footwear: Opt for supportive shoes with a spacious toe box and cushioning.
• Strengthen foot muscles: Regular exercises focusing on foot and ankle strength can improve stability and prevent nerve damage.
• Modify physical activities: Low-impact exercises that don’t place undue pressure on the forefoot can help maintain foot health.
• Seek professional advice early: Early intervention from a podiatrist or physical therapist can prevent symptoms from worsening.

Understanding Morton’s Neuroma is essential for those with active lifestyles who wish to avoid or manage this painful condition. By recognising symptoms early, adopting the right footwear, and incorporating modified Pilates exercises, many people can alleviate discomfort and continue enjoying an active, pain-free lifestyle.

For those who need additional support, our team at Pilates Connection is here to provide expert guidance, offering customised routines that cater to specific needs and help maintain foot health, mobility, and overall wellness.

References

1. American Academy of Orthopaedic Surgeons. Morton’s Neuroma. AAOS.org
2. National Institute for Health and Care Excellence. Overview of Morton’s Neuroma. NICE.org
3. Mayo Clinic. Morton’s Neuroma: Causes, Symptoms, and Treatments. MayoClinic.org