Morton’s neuroma can be a debilitating condition characterized by pain, numbness, and tingling in the foot. Many physiotherapists suggest individuals with Morton’s neuroma practice some exercises.
You may ask how exercises will be helpful in alleviating pain. While exercise may not offer a cure, it can be vital in managing symptoms and improving overall foot health.
Heel Raises
Heel raises are a simple yet effective exercise technique to strengthen the calf muscles and improve foot flexibility. To do this,
– Stand upright, facing a wall for support.
– Lift onto the balls of your feet, then lower the heels back to the floor.
– Perform this exercise rapidly to engage calf muscles and enhance foot flexibility.
Plantar Fascia Massage
Plantar fascia massage is a therapeutic technique designed to alleviate tension and discomfort in the foot, which is particularly beneficial for individuals experiencing conditions like Morton’s neuroma.
- Sit in a chair and place a spikey ball on the floor.
- Gently roll the affected foot over the ball, focusing on softer areas.
- Apply moderate pressure to ease tension and discomfort in the plantar fascia.
Toe Flexion/Extension
By briskly bending and straightening the toes while lying down or sitting, these exercises help loosen tight muscles, alleviate discomfort, and promote better foot function.
- While lying down or sitting, briskly bend and straighten your toes.
- This exercise helps improve mobility and flexibility in the foot.
Heel Raised with Plantar Fascia Stretch
Combining the benefits of strengthening and stretching, the heel raise with plantar fascia stretch is a valuable exercise for individuals managing conditions like Morton’s neuroma.
- Stand on one leg with the forefoot on the edge of a step and a towel roll under the toes.
- Push up onto your toes, hold briefly, then lower the heel to stretch the plantar fascia.
Toe Gripping a Towel
Toe gripping a towel is a simple yet effective exercise technique aimed at strengthening the muscles of the foot, particularly beneficial for individuals with conditions like Morton’s neuroma.
- Sit or stand with your foot at one end of a towel.
- Curl your toes to grip and crumple the towel toward you, then relax and repeat.
Consultation and Personalized Plans
While these exercises can be beneficial, it is crucial to consult a healthcare professional before starting any new regimen, especially if you have specific injuries or conditions. Nerve specialists can provide personalized guidance and tailor exercises to suit individual needs and abilities.
To conclude Don’t let Morton’s Neuroma affect your mobility. Contact professional Nerve specialists today to start your journey toward improved foot health and overall well-being
