Advice on Foot Care

Pain from neuromas usually occurs in the ball of the foot, hence the term “ball of foot pain”. The pain can be dull and deep, sharp and electrical, shooting pain to the toes, numbness at the toes, tingling, burning or pins and needles sensations. Many describe only a discomfort, like walking on a lump or ball or a bunched up sock. Others will describe a “twang”, like someone strummed on a guitar string, or as if a tendon is moving back and forth. These are all sensations which people can feel when they have a neuroma.

A neuroma is an enlarged nerve in the bottom of the foot. The nerve becomes irritated from repetitive stress and as a result becomes inflamed and painful. Factors contributing to the development of neuromas are a poor pair of shoes, activities involving going up and down hills or stairs, a general increase in activity level and foot type. Neuromas typically occur between the third and forth toes, and this is called a Morton’s neuroma. Neuromas can also occur between the 2nd and 3rd toe.

The key to treating neuromas is removing the aggravating factors. Anytime the toes move upwards in relationship to the foot (when you stand on your toes) the nerves on the bottom of the foot are put on stretch. Normal nerves adapt easily to this movement, but an irritated, inflamed nerve will be more aggravated by this. Avoid going up on your toes, avoid hills and minimize going up and down stairs. Wear rigid shoes, which don’t bend at the toes and have more of rocker sole and avoid going barefoot. If you are a runner or walker, try to cross train by swimming or biking. At the very least decrease your mileage and intensity and avoid hills. Cyclists, sit and spin up hills, avoid steep climbs and pick the widest, most rigid cycling shoes you have.

Contrast between hot and cold packs (5 minutes with hot and 5 minutes with cold) for about 30 minutes at least once a day. Try neuroma pads or metatarsal pads, but remember to place the pad behind the ball of the foot. If you place the pad under the painful area, it will most likely make the problem worse. If you do not improve within a few weeks, see a podiatrist.

More information on neuromas.

Trackback URI | Comments RSS