Morton's Neuroma – What It Is and How to Ease the Pain

If you’ve ever felt a sharp ache between the third and fourth toes, you might be dealing with Morton's neuroma. It’s a thickening of the nerve that runs under the ball of the foot. The condition isn’t dangerous, but it can make walking uncomfortable.

The most common sign is a burning or tingling feeling in the forefoot, especially when you wear tight shoes or stand for long periods. You may also notice a feeling like you’ve got a pebble stuck under your shoe. The pain often gets worse with activity and eases when you sit down.

Why It Happens: Simple Causes

Morton's neuroma usually develops because the nerve gets compressed. Shoes that squeeze the toe box, high heels, or sandals with a narrow strap can all press on the nerve. Flat feet, high arches, or running on hard surfaces add extra stress.

Even everyday habits can play a role. If you often walk on tip‑toes or keep your foot in a cramped position, the nerve has less room to move. Over time, the repeated pressure causes the nerve to thicken, leading to pain.

Everyday Fixes to Reduce the Ache

First, check your shoes. Pick footwear with a wide toe box, low heels, and good arch support. Padding or metatarsal pads placed just behind the ball of the foot can relieve pressure.

Take regular breaks if you stand a lot. Stretch your feet by pulling your toes back toward your shin for a few seconds. Simple calf stretches also help because tight calves pull the foot forward and pinch the nerve.

Ice the painful spot for 15 minutes a few times a day. The cold reduces swelling and numbs the nerve enough to give you some relief. Over‑the‑counter anti‑inflammatory pills, like ibuprofen, can cut down pain if you need them.

If home care isn’t enough, a podiatrist can give a steroid injection to calm the inflammation. In rare cases where the nerve is severely damaged, surgery might be recommended, but most people find relief with non‑surgical options.

Choosing the right socks matters too. Thick, cushioned socks protect the forefoot and keep the area warm, which can reduce irritation. Avoid thin, worn‑out socks that let your foot slide inside the shoe.Weight management can also help. Extra pounds add more pressure to the ball of the foot, so maintaining a healthy weight eases the load on the nerve.

Lastly, consider low‑impact activities like swimming or cycling while you’re healing. These exercises keep you fit without putting strain on the forefoot.

Morton's neuroma doesn’t have to rule your life. By swapping to roomy shoes, using pads, stretching regularly, and managing pressure, most people can walk pain‑free again. If the ache sticks around, see a foot specialist for a tailored plan. Simple steps now can stop the pain from getting worse later.