Exercises to AVOID Surgery | How To Heal Mortons Neuroma Quickly
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- čas přidán 19. 06. 2024
- Morton’s Neuroma is characterized by a sharp or burning sensation that can last for up to 10 minutes between the toes that may have begun on the sole of the foot. It may feel as if you are walking on marble and can hurt up the leg. Sometimes the toes will cramp or be numb.
Do these 4 exercises to heal Morton’s neuroma quickly.
1. Plantar Fascia - Towel (at 1:50 on video)
- One minute twice per day
2. Plantar Fascia Ball Roll (at 2:50 on video)
- One minute twice per day. We like this ball amzn.to/3aMrzZt
3. Standing Gastroc Stretch (4:05 on video)
- Target the front calf and hold for seven seconds and repeat the contract-relax cycle three times twice per day
4. Seated Resisted Big Toe Strengthening (5:40 on video)
- Three sets of ten once per day. We like this band: amzn.to/2NU7LdD
After a week of doing these exercises, you will feel much better. If that is not the case then a more thorough assessment is needed to determine what other factors are related to your pain.
Please set up a free twenty-minute consult with us and we can help you figure out the best strategy to get you out of pain.
Or if you need us to watch your form and make sure that you are doing everything correctly.
Or if you need easier or more complicated exercises.
New patients can set up a free twenty-minute consult or we can discuss it next time you are in the office.
Exercise is a great way to be proactive about getting better and it is one of the tools we use to help you optimize your body in order to keep you out of doctors offices- including ours.
Thanks for watching.
Relevant Videos:
1) Morton's Neuroma, Explained: What is Morton's Neuroma and How Do I Fix It Without Surgery? • Morton's Neuroma Fixes...
2) New exercises for Morton's neuroma: • Morton's neuroma: The ...
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@Ivana Richey I'm sorry to hear about your horrible surgical experience. One approach we get good results with pos- operative cases like you're describing is grastontechnique.com/Patients/ and www.fascialdistortion.com. I'm not sure where you're located, but if you can find a provider who does those two techniques I'm optimistic. If you happen to be in CA we'd love to try to help you feel better. Again, I'm sorry.
@Ivana Richey I hate hearing this. It does seem like some surgeons rush to surgery before they've fully exhausted conservative non-surgical care. And I know sports chiropractors are not well known for foot conditions although we see so many working with athletes. I wish I had a time machine to go back and get that fixed up. But don't give up, there is still hope, You just have to find the right provider.
@Ivana Richey One thing we do post surgery is Graston® technique and ART® which helps break down scar tissue around the nerve. I'd encourage you to find a sports chiro near you who does those two techniques along with adjusting the joints of the foot. Good luck.
@Ivana Richey Don't give up. We see this every couple of months... where a person received a surgery they didn't need and now have lasting complications as a result. As I mentioned, just find a good doctor who is focused on movement in the foot and your gait and I'm optimistic you'll be back to feeling solid despite the surgery.
I have been diagnosed with this and I am finding my left foot is hurting especially when using the clutch pedal on my car do you have any advice on this
Thank you so very much for this video. I have had Morton’s neuroma in my left foot for a year and a half. My doctor was going to schedule me for surgery then I found these exercises. After doing them faithfully for one week I canceled my surgery appointment I have had no pain since I started these exercises
Thanks for sharing your experience!
Was your foot getting everytime you stood up for long periods of time of sat down for long periods? I have been suffering from this condition for 3 months now and I haven't been able to walk on my left foot
Can you do any running or say football at all ? I've suffered for a year now
I love that you were able to cancel your surgery after doing these for only one week! Keep it up!! I know you'll get back to all the activities you've been missing for the past year and half! Right on, Sharon!
what fixed my left foot was losing weight. I was far too overweight for my height
1:50 towel scrunch
2:50 ball roll
4:05 leg/calf/heel stretch
5:40 towel toe pull resistant
Thanks for sharing this. I'm going to add it to the description as well if you don't mind as it it's super useful.
@@ProActiveChiro Your video/exercises are excellent. Happy to help Thankyou for your content.
Why is the band around the big toe?
I've been doing these exercises twice a day for the last five days. This is the BEST my foot has felt since October. Pain is gone and I will continue to do the exercises. Thank you so very much for this video!
Thanks so much for taking the time to update us with your progress. I love that you’re doing the BEST you have felt in months. Keep up the exercises.
How's it going after 1 year?
Thank you! God bless you!
The pain from Morton’s neuroma is EXCRUCIATING. IT seemed to come from nowhere for me. It felt like high electric voltage going off in my foot.
I was crying out loud in pain. It’s serious.
That sounds awful. Hopefully this and our other MN videos will help alleviate that excruciating pain. I’m optimistic.
Yes I agree it's like a massive electric shock. I have on both feet and even under the feet. Will be trying these exercises. Had to give up walking as much as possilbe.
I don't even have to finish the video to comment because before I came across this video, that was my thought and I know am here for a reason. Thanks so much. I may edit my comment after the end.
Thank you so much what a release!
Thank you doctor.
Thank's to you doctor
Nice job doc.
Excellent. Straight to the point. Very informative 😊
Thanks for this, i appreciate it.
Thank you so much!!
Solid advice And Instant credibility somehow you learned how to build relationships of trust👍😎
Love it. Thanks for being proactive a d preventative as a medical professional!
Thank you so very much👏👏👏👍
i just did first method for 3 minutes and last method for 10 times and IT’s WORK! thx you....
So cool. You’re right it’s definitely activating muscles you don’t frequently use. Keep it up!
Very useful information... will try out these exercises!
Thank you.
Good suggestions. Thanks for posting alternatives to surgery...
Thanks you for this. Been experiencing toe/foot pain for months while hiking long trails. Will try these exercises.
Thank you!
Thank you so much
Very informative! Thank you!!!
Glad you enjoyed it!
thanks for sharing these great tips DOC !!!!!
Glad you like them!
This was very informative and I'm going to follow your regime religiously. Thank you for your kindness in posting this! I wish you well.
Beautiful! I love your attitude 🙏
Thanks for sharing. It’s always a little intimidating putting stuff out so love the feedback.
Thank you Doctor. Blees your heart!
You are very welcome
Thank you for getting to the point!!This was very easy to understand.
Thanks for the feedback.
Thank you Doc, looking forward to results!
You and me both!
Thank you very much for these exercises Doc !
Glad you like them!
Gracias Dr😊
Thank you.
1 aydir cekiyorum bu agriyi bugun gordun sizi .düzgün bir sekilde yapacagim soylediklerinizi yorumlari okudum umarim faydasi olur .teşekkürler
Very helpful…Thank you so much
Thank you
This is great; thank you so much
You're very welcome!
THANK YOU THIS RELIEVED IT INSTANTLY!!!!
You're welcome!
That's Very Helpful Information Than You So Much
Glad it was helpful!
Thank you Dr for very helpful video, God bless you 😊
Thanks for the feedback. Super glad it provided some insight.
Great information, thanks for sharing!!
You bet!
Obrigada! Muito bem explicado, pude entender bem os exercícios ☺️. Thanks from BR
Really worked thank you
Glad it helped
Thank you I really like your approach
Thanks for the feedback!! We have lots of other videos as well.
Subscribe to us: @oactiveChiro
here is what I do to help make it bearable to walk because it gets so bad at times its like stepping down on a 12 common nail every time I plant my foot on the ground. take a foam earplug (wider the better) and place it between your 2nd & 3rt toe to space them apart and put a sock over your foot as you normally would and use socks that aren't to small and compress your foot and then put on your footwear (wide toe box if you can) and see the difference it makes! I was at work and it was unbearable and I did this and cant even put into words what a relief it was...give it a try you have nothing to loose and everything to gain! GOOD LUCK!
Show less
Also, Mets pads. A metatarsal pads 1/8th" high - right behind the ball pad/toe knuckles. Both feet tho.
Great idea, thanks Frank !
Can confirm, it works! Thanks again!
Wow thank you I learnt a lot you solved my problem, I appreciate this I liked and subscribed. 🌹
Awesome, thank you!
Thk help so.much
Obrigado.
Thank you doctor for your advise , I will try these exercises
Best of luck!
The ball roll works extremely well. Thanks!
Great to hear! Thanks so much for taking the time to share your feedback. We have two other videos on the topic if you want to explore other options as well.
Thank you for the video
Thanks for watching!
Thank you 🙏 😊
You're welcome 😊
I have shared that with my MS Society local group including mention of domes and spreaders. I hope that they will get wider shoes too!
Thanks SOOOO much for sharing the video with your group. We love helping people.
hey! not sure if I really have morton neuroma since it‘s not diagnosed by a doctor but I had the symptoms of it anyways. I did these exercises for only two days two times a day and the pain reduced so much!!! I cannot believe it myself. I will continue and hope to stenghthen my foot more. I‘ll try to keep it updated. Anyways, a big big thank you!!!!
Thank you for the great video.. have started these exercises for the past few days and already feel the huge improvement.
Gavin, keep it up. I think it will continue to improve!
Thanks for these. Please can you clarify for the standing calf stretch - is the injured foot at the front or the back?
Thanks for making this video. I’ve had MN for around 6 months with no improvement. Was thinking of scheduling a prolotheraphy but I will give these new exercises a good first.
Keep us posted. 🤞🏼 I’m optimistic though.
Thank you 🙏
You’re welcome 😊
Thank you
You're welcome
Thank you for the info.s
Our pleasure!
Thank you so much for sharing these. Just doing them for the first time already alleviated the pain in my right foot. I will do them every day now. Thank you !!
I’m thrilled they provided relief on the first try. Typically that’s a great sign. Check out our other Morton’s videos for more of a well rounded understanding of what’s going on.
Thanks much
You're welcome!
Dr thanks
Welcome
I will try it as I have one on each foot since 5 years !!!
tks
I’m optimistic Sarah even though it’s super chronic. Do keep me posted. Fingers crossed 🤞🏼.
This series looks practical easy to implement and set up. Thank you for taking the time to record this for public use. It is appreciated!
Thanks for taking the time to leave feed back. I’m thrilled it’s being well received.
Thank you! I am feeling immediate relief after doing the exercises.
Wonderful!
I have self-diagnosed that I have this Morton's Neuroma because I have all the symptoms and I love these exercises I have done 3 sets of each today. I already notice a change.
Great.
Glad i found this video. I have been getting numbness/pins and needles on my 2nd toe, left foot I have tried several different running shoes..different lacing techniques and nothing is relieving the sensation. This only happens when I run . So I'm trying to self diagnose 🤷♀️
Try this video where we talk through shoes more czcams.com/video/Zc3UrB-OvqE/video.html
You helped relieved my foot with the first exercise 😌 I've not felt relief like this in my toe/foot for months thanks for the advice.
Thank so much for sharing your experience.
Thank YOU!! I have been training for a marathon and my pain started months into my training! These exercises have helped almost immediately! I am shocked at the relief!
Wonderful!
thank you so much. I gave myself Neuroma from too much sim racing and hovering over the brake pedal, this is giving me some hope that I won’t be in pain 24/7 for the rest of my life. I’m only on day 2 of trying these exercises but so far it seems to be improving my symptoms a bit. Thanks so much for providing this advice for free!
I have seen this with race car drivers and bikers who put a lot of pressure on the front of their foot. I appreciate you watching and taking the time to write.
Thanks
Thank you for taking time to watch and comment.
Embora eu tenha entendido os exercícios. É vou fazer todos eles !
Thanks for the update. We're glad you're going to do the exercises. I can't wait to hear how you feel after doing them for a few days. It doesn't help everyone but it can definitely be life changing for many. Obrigada!
I love the clear explanation of this video. I have all these symptoms. My MRI shows I also have a torn plantar plate. My neuroma specifically stopped hurting years ago , still there. I thought I had a capsulitis, might still, but I have a torn plantar plate I will try this thanks
I hope it helps. Thanks for taking the time to write. I’m sorry you’re dealing with all of that.
Gonna try this hopefully it works
I hope it did help!
Thanks for this. I had surgery in one foot because my doc said it was the only option and it didn’t heal it at all.
Now I have it in the other foot as well.
I told someone I would pay a ton to figure this out so I don’t have surgery and I can stay active as I want to be.
I’m hopeful this will work out well. Keep us posted. Keep up the motivation and curiosity. Hopefully this free video provides some much needed relief and you can save a ton of money as well. We have a few other videos on non surgical foot solutions so check that out too.
These exercises feel great! The pain has been pretty bad lately. I've walked 90 miles this past 3 weeks. Some days it doesn't hurt at all... then it hits.
90 miles!! Impressive. Keep up the exercises. We also have two other videos on MN that talk through what might be causing it to flare back up so check those out.
Thank you! I was using the first exercise and it work, and this was my first time having Morton Neuroma so I was shock a little bit after researching that it need surgeon to get it remove
I love that you were able to avoid surgery with these exercises!! Thanks for sharing your feedback.
I also developed numbness and pain in left foot and has moved to right foot also! I worked for many years at Publix and medical assistant also.
will try the exercises! Thanks!
I'm so sorry to hear that. I am optimistic this will help your both feet. Keep me posted but don't give up.
I already had surgery for 2 neuromas on my left foot - ouch. I now have one on my right foot and I want to avoid another surgery. Thanks you for posting these exercises. I am going to try them out and hopefully will avoid surgery. I will post an update. Thanks again!
I hope so as well. 🤞🏼
Thank you., very helpful. Would you please consider making a video on Joplin's Neuroma (and include the Superficial Perineal Nerve)?
Glad you liked the video. Thank you for the suggestion. That isn't a condition that we commonly treat so we wouldn't be the best to put out that content. We target content that we commonly treat and have good results with but I hope you find a good video and teacher on that topic.
I did the exercises as I watched the video and couldn't believe that my fourth toe felt better so I stood up to walk and I could walk without pain! I am amazed by and grateful for this video! I will continue to do the exercises. ⭐⭐⭐⭐⭐
Thanks for taking the time to share your win.
Excellently demonstrated exercises! Thank you so much! Very motivating to give exercises a more regular diligent effort. I have MN in both my feet, very painful, there all the time as a mix of numbness/pain combined. Love walking etc would so good to be without the pain! this gives me hope. 😊
I’m super hopeful this will help. We have two other videos on MN which give some other options but start with this. I’m cheering for you.
Děkuji.😊 Začnu hned cvičit. Bolesti mam velké. 😢
Thank you! Really relieves the pain! 💐
Wonderful! So fun to get that feedback.
@@ProActiveChiro
Now, 2,5 months later the pain is completely gone! I still feel sensitivity in the area but I can walk again with really soft shoes and extra support inside them. No extra treatment ! No surgery! 😁 Thank You ever so much!🙏💐
@@veroniquegrant9703 what!!! That’s so great. Thanks for taking the time to write.
Thanks for your exercises. My pain get worse on these exercises and become excruciating . My pain is localised to 1st web space. Can you elaborate / suggest something !
I used my husbands Timtam massager on bottom of ball foot with the “ball or flat tip” and it helps too! Thanks for this! I was worried! The burning pain in my left middle toe is such a nuisance! 🙏🙏🙏👏👏👏🙌🙌🙌🙌
Great. I’m glad the massager and the exercises are helping. You’re right the burning pain is so annoying. Thanks for sharing your experience.
Been having pain for years. One podiatrists wanted to perform surgery, since I have not had much luck with previous surgeries I said no and have been just sucking it up. I’m back to 12 hour shifts and so it’s really impacting me. I now have an orthotic but still have pain (not as much) but I can’t even walk in anything but rigid shoes, ANYWHERE. Sucks. First time I did these exercises the pain was much less. Will be performing regularly in hopes it works. Thank you for the non surgical interventions.
I love that! Thanks for taking the time to share your experience and history. Fingers crossed it continues to improve.
Doctor told me I have Neuroma/Neuritis or Capsulifis. Any helpful information is really appreciated. Thank you
Check out this video and the other two we have on neuroma. I hope that helps. Thanks for watching.
I will try only 3 of the exercises because I couldn't see how the 3rd one should be performed. There are now 266 comments, I read a lot of them, and only 2 people have asked this question. Odd, all the others understood the point! Another suggestion: You could perhaps place the subtitles above your head. The way it is, the letters cover part of the images. Anyway, thank you very much for your guidance!
Thanks for the tips (we will be more conscious with the closed captions but you can always turn that feature off and maybe see better) and taking the time to reach out.
I think you mean the last video with the red band. In which case, you’re basically curling the big toe against the resistance of the band. Let me know if you have any other questions.
I couldn't understand which calf he was stretching.
Agreed. I couldn’t tell what was being done on the third exercise. It’s not clear which leg is being stretched and how, though I think it’s the right one.
Nice vedio sir
Thank you, from, Portugal Island Madeira
You are welcome! I need to get out there, I've heard nothing but great things about Madeira Islands! Thanks for watching.
@@ProActiveChiro, Please, everyone is welcome to the island where I was born and I am immensely happy, in this Pearl of the Atlantic. Thank you // * * * Please, I would like you to help me, I have Morton's Nevroma, what should I do, in addition to physical therapy. And what advice would you give me. Thank you very much. Jorge Abreu
Thank u
Welcome
ill try it
Thanks for trying them. I’m excited to hear how your feet feel after these exercises. Keep us posted.
I hope this will benefit me hugely. Surgeons in are refusing to do any surgery on my condition.
I hope so as well. I know it’s frustrating but when a surgeon refuses to do surgery that is GREAT as it indicates it wouldn’t have a good outcome and there is still hope you can get the relief from conservative care. Don’t give up! This video is just one piece, so be sure to see a sports chiropractor or sports specialist (non-surgeon) if it doesn’t help to see if there is something else going on.
Thank you for the video. I had increasing left foor pains for 2 years now and had stop my long hikes (20-30 kilometers) Now I can only go for max 10km and max 5km runs.
Yestersay the doctor told me I got Mortons between 3rd and 4th toes. Going to get some special made soles for my boots/shoes today and start and these exercises today.
Thanks again and have a nice day!
Thanks for sharing! I do think insoles make a big difference!
I’m no Ironman and I’m no runner.. but I started running since last year. I’m preparing to enter the navy and will be going for a special operations career, which requires lots and lots of runs. I’m preparing as much as I can but my feet gets numb when I run long distances. I will be trying these exercises and i hope to be strong in my runs once again. Thank you
I hope this helps you strengthen your feet for all of your special operations training. We have some other great strengthening exercises as well. If you haven’t checked it out def look at the core video to proactively strengthen all aspects of the core: Why Do I Keep Injuring My Back If I Have A Strong Core? 3 Exercises You Have To Do!
Symptoms greatly diminished after 5 days.
Thank you from Australia four years later.
So cool! Glad you're moving easier!
Thank you! You are such a wonderful doctor! I was only given the cortisone shot which did help the first time but not the second.
I wasn't given any exercises.
What kind of shoes would you recommend to wear?
Thank you so much and G-d bless 🙏🙏
I expect these will help or find a sports doctor who will customize a program for you keeping in mind your specific Mortons pattern. To answer the shoe question...lately we're running in Altra's, amzn.to/2WxcDda , b/c they have a wider toe box but there are other options as well. I'm sorry you were not given drug free options initially such as exercises. Thanks for watching.
Great advice! What about nerve stim (tens)?
I’ve never used it for MN but I’m curious if you find it useful. Thanks for the feedback.
Hi dr Volz, i've been started doing these excersises for the last 2 days. After one month with severe morton neuroma, the pain is finally gone. Thank you so much. I will continue doing these excercises the coming months.
That’s fantastic news! Thanks for sharing your results. Keep it up, Polle!