What Are The Best Workout Routines For Morton’s Neuroma?
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What Are The Best Workout Routines For Morton’s Neuroma?
Morton’s Neuroma Quick Overview
It is a condition where the nerve leading to the toes thickens as a result of repeated pressure being applied to the ball of the foot.
There may be many causes of Morton’s Neuroma but the most common are:
- Wearing ill-fitting shoes especially those with a narrow toe box.
- Injury from repeated pressure from activities like running.
Here Are The Most Common Signs And Symptoms Of Morton’s Neuroma
Women are more likely to get Morton’s neuroma than men because of wearing high heels for long periods of time at work.
Morton’s Neuroma pain can be so debilitating that working out seems like an impossible dream. Understandably so because our feet carry us throughout everything including the exercise routines. If working out means aggravating the pain, then there is no point.
However, there are some forgiving routines you can still do to stay active and healthy. I have Morton’s Neuroma but I cannot imagine my life without working out!
So, today I’m going to share with you the types of exercises you can do and those that you need to avoid. This information is based on my own personal experience. It is by no means a prescription. What works for me may not necessarily work for someone else. But I believe there will be some commonality and you can benefit from these tips.
Exercises For Morton’s Neuroma
These are specifically for alleviating neuroma pain and they don’t involve any impact whatsoever. Their purpose is to strengthen your foot muscles for better posture and to calm the pain.
1. Calf, Lower Leg & Achilles Muscle Stretching
Standing against the wall, place one foot to the front and make a tiny tiptoe. Gently bounce up and down ensuring that your calf muscles and Achilles tendon are stretched. Repeat on the other leg.
2. Plantar Fascia Stretching
This is done by taking your heel in one hand and place the other hand under the ball of your foot and toes. Gently pull back the front of your foot and the toes towards your shin. Alternatively, you can use a towel as shown in the picture.
There are many variations to this exercise. You can also do it while standing and leaning against the wall or anything that offers enough support.
3. Foot Roller
Foot stretching and rolling back and forth with a foot roller/ball. This can be done while sitting on a chair or even standing.
Here is a brief video showing some simple exercises for Morton’s Neuroma Pain
Exercise Routines You Can Do If You Have Morton’s Neuroma
Here I refer to other bodily workout routines meant to keep you fit overall.
1. Bike Riding
This routine places less impact on your feet especially if you opt for an easy ride. I personally prefer the stationary bike because it gives me control. I choose low-tension rides with resting intervals. I noticed that I don’t feel any pain if I do short sessions of 15 – 20 minutes. High tension or longer sessions always bring me pain. For this reason, I use the bike as a warm-up routine.
2. Swimming / Aqua Aerobics
Probably the best exercise not only for people with Morton’s Neuroma. Swimming is less impact yet is can really work your body out and burn those unwanted calories.
Now, aqua aerobics is just great because it gives you much more workout than just swimming. With aqua aerobics, you get all the benefits of aerobics but with no harm on your feet, joints and muscles. The water supports you and helps you build strength. There is less gravity impact on your body and this allows you to perform a wide range of motions.
3. Light Weight Lifting
This is another great workout if you ensure that you don’t lift heavy. It is my main routine for weight management and building strength.
It is important to stick to manageable weight according to your strength levels to avoid putting too much weight on your feet.
Remember your feet are already carrying your body weight.
4. Yoga
It can actually double as body workout and can also target foot and lower leg muscles that we discussed earlier. However, for me, there are some yoga poses that I often find a bit challenging because they bring me horrible toe cramps. I try not to hold such poses for long. The Cobra pose, Child’s pose, Shukasna pose among others.
5. Pilates
In comparison to yoga, pilates is also considerably low impact and involves a lot of muscle stretching. However, unlike in yoga where you hold poses, in pilates, you keep moving throughout the position but not anything hectic enough to cause damage. Overall pilates is another great low impact workout routine you can do with Morton’s Neuroma.
Exercise Routines To Avoid If You Have Morton’s Neuroma
This will depend on a number of factors such as your own pain tolerance levels, stage of your neuroma and importantly on the type of shoes you exercise in. Some people can run with the neuroma. But I am certain there is a general consensus the following exercises can aggravate Morton’s Neuroma and should be avoided.
1. Long-distance walks
2. Running
3. Jumping jacks
4. High impact aerobics
5. Jump rope
Basically any high impact routine that puts pressure on your feet is worth avoiding. Listen to your feet and don’t push them beyond what they can take.
Final Thoughts
I know how hard this can be to have to abandon some of your exercise routines because of pain. It’s even more difficult if you are used to working out. I often disobey and do step aerobics.
I have come to learn that if I don’t go on for too long, I actually don’t get any pain. Every day is a learning experience.
I have completely given up jogging. No more treadmill. No jumping of any sort. I have to walk but I avoid prolonged walking.
Bottom line, for any type of work out you do, please try not to put your feet under too much pressure. It is very important to wear comfortable shoes.
Before and after your workout, it helps a great deal to do proper foot stretching and massage. Just to make sure that your muscles warm up and relax well.
Soaking your feet in warm water after a workout also helps. Anything to show your feet some well-deserved love.
Thanks for reading.
I hope you found this post useful.
I would like to hear about your experiences. Please share your go-to workout routines and advise which other exercises to avoid.
Thank you for the post! I am actually going to send this to my mother in law, as she deals with this a lot. I think she will be happy to see that yoga helps.
Hi Jessie
I’m glad you liked the post. I hope your mother in law gets the relief she needs. Morton’s Neuroma pain can put you down but at least there are some other ways one can stay fit without hurting the feet.
Thanks for stopping by!
Unfortunately, this may be something I will have to worry about in the future due to wearing high heals at work almost every day. I try to switch it up to avoid such problems, and this information definitely has pushed me to avoid wearing heals even more.
I am very thankful that I no longer have to spend long hours on my feet as I used to back in my serving and bartending days.
Thank you for sharing the importance of taking care of your feet. After all, they are the main means of transportation for the majority of people!
Hi Kay
I am glad you found the information helpful. I used to wear high heels a lot and I wouldn’t even switch them. I was young and feeling great about working in an important office. Now its time to pay the price.
I urge you to give your feet a break, please.
Take care and thanks for stopping by!
Dear Jane.
Thank you very much for your fantastic website. It is amazing that you show people where to start and what steps to take towards their healthy living and perfect body. I hope more people will know about your website and follow your guidance.
Kind regards,
Andrey
Hi Andrey
Morton’s Neuroma pain is something I don’t wish for anyone. It hurts so bad and for me, it has brought shoe phobia! But I am happy to share my experiences and how best to get relief. Thanks for reading.
Do take good care of your feet!
Thanks for the post! Looking to start being active again with Morton’s Neuroma. Have you found an athletic shoe you love? Thanks!
Hey Natalie
Thank for your comment. I wear New Balance and Nike Air Max. There is quite a variety but the have worked for me.for comfort and pain free experience awhile jogging I don’t wear socks. Also I sometimes remove the original inserts. I know it sounds weird but it works for me. Please search also look at this article: https//:Mortonsneuromasurvival.com/womensshoesformortonsneuroma
I wish you lots of relief 💕
Hi Jane! I would appreciate your opinion on using the elliptical trainer and/or a rowing machine? Thanks, and hi from Edmonton, Canada : )
Hi Christine
I’m sorry for responding late,
I do also use the rowing machine and the elliptical trainer, though not for long. On average, I do 20 minutes without feeling pain. I hope you’re doing well. Take care.
Jane
what is the best shoe company in Uk please. i struggle to find one. i have to buy mens shoes. its dull but the only way i can get anything for my feet. one foot is total different size and shape to other. i havent been able to walk properly for over 40 years and have blood circulation issues due to this. long long story. but help needed please.
Hi Jill
I understand your pain very well. I’m so sorry. Please look for Skechers shoes. I hope they help you as much as they help me.