Best Shoes for Morton's Neuroma

Solutions for Sufferers of Morton's Neuroma

Medically reviewed by
Dr. Obianuju Helen Okoye, MD

What is Morton's Neuroma?

Morton's neuroma is a painful condition that affects the ball of your foot, most commonly the area between your third and fourth toes. It occurs when the tissue around one of the nerves leading to your toes thickens, causing a sharp, burning pain in the ball of your foot.

Morton's neuroma affects women more often than men, likely due to women wearing tight, narrow shoes or high heels that put pressure on the toes. It can also affect runners, with the repetitive pounding of the feet causing irritation to the nerves.
So what are the most prevalent symptoms to look out for?

Symptoms of Morton's Neuroma

The most common symptom is a burning pain in the ball of your foot that may radiate into your toes. The pain is often worse when you walk, particularly when you wear shoes with high heels or a narrow toe box.

Burning Pain

Individuals with Morton's neuroma often describe a burning pain in the ball of the foot, particularly between the third and fourth toes.

This pain can be sharp and shooting, and it may feel like you're standing on a pebble in your shoe or on a fold in your sock.

Tingling or Numbness

In addition to pain, you may experience numbness or tingling in your toes. This is because the affected nerve is being compressed, which can interfere with its function.

The sensation may be similar to the feeling you get when your foot "falls asleep" from sitting in one position for too long.

Swelling

Some people with Morton's neuroma also report a feeling of swelling in the affected area, even though there may be no visible signs of it.

This sensation is likely due to the thickening of the tissue around the nerve, which can create a feeling of fullness or pressure.

Popping Sensation

Some individuals feel the sensation of a small bubble or balloon suddenly shifting between the toes, often accompanied by a clicking sound or feeling. This occurs when the enlarged nerve moves between the metatarsal bones, similar to snapping a rubber band.

Cramping Toes

Involuntary muscle contractions that cause toes to curl or claw downward, particularly affecting the toes near the inflamed nerve. Patients often describe feeling like their toes are "drawing up" or "gripping" without their control, especially during walking or standing.

Causes of Morton's Neuroma

While the exact cause of Morton's neuroma isn't always clear, several factors can contribute to the development of this condition:

Wearing High Heels or Tight Shoes

One of the most common causes of Morton's neuroma is wearing shoes that are too tight or have high heels. These types of shoes put extra pressure on your toes and the balls of your feet.

Over time, this pressure can cause the nerve between your toes to become irritated and inflamed.

Certain Foot Shapes

The structure of your foot could make you more prone to developing Morton's neuroma. For example, if you have flat feet, high arches, or flexible feet, you may be at higher risk.

These foot shapes can cause instability, which means your foot is sliding around inside your shoe. This can put extra pressure on the nerves between your toes.

Repeated Stress

Activities that put repetitive stress on your feet, such as running or court sports, can also contribute to the development of Morton's neuroma.

The constant pounding of your feet against the ground can irritate the nerves between your toes.

Wearing High Heels or Tight Shoes

One of the most common causes of Morton's neuroma is wearing shoes that are too tight or have high heels. These types of shoes put extra pressure on your toes and the balls of your feet.

Over time, this pressure can cause the nerve between your toes to become irritated and inflamed.

Treatments for Morton's Neuroma

Treatment for Morton's neuroma will depend on the severity of your symptoms. In some cases, simple lifestyle changes may be enough to provide relief.

Change Your Footwear

One of the first steps in treating Morton's neuroma is to change your footwear. Avoid high heels and tight shoes, and look for shoes with a wide toe box that allow your toes to spread out.

Orthotic inserts can also help by redistributing pressure away from the neuroma.

Rest and Ice

If your foot is painful and inflamed, taking some time off your feet can help. Apply an ice pack to the affected area for 10-15 minutes at a time, several times a day.

This can help reduce swelling and numb the pain.

Injections

In some cases, your doctor may recommend a steroid injection into the area around the neuroma. This can help reduce inflammation and pain.

Multiple injections may be needed for optimal relief.

Surgery

If conservative treatments don't provide relief, your doctor may recommend surgery. The most common surgical procedure involves removing the affected nerve.

Footwear Modifications

Using shoes with the right support and cushioning can help in managing Morton's neuroma. Look for shoes with a wide toe box, low heels, and good arch support.

Custom orthotics may also be recommended to redistribute pressure more evenly across your foot.

Regular Exercise and Stretching

While rest is important when your foot is inflamed, regular exercise and stretching can help prevent Morton's neuroma from recurring.

Exercises that stretch and strengthen your feet and calves can be particularly beneficial.

Consulting a Podiatrist

Consulting a podiatrist for Morton's neuroma can be a crucial step in managing this condition effectively. A podiatrist will perform a physical examination and may use imaging tests to diagnose the condition.

They can then recommend the best course of treatment for your specific case.

Exercises for Morton's Neuroma

Certain exercises can help alleviate the pain and pressure associated with Morton's neuroma. Here are a few to try:

Toe Spread and Press

Sit in a chair with your feet flat on the floor. Spread your toes apart as far as you can, then press them down into the floor. Hold for 5 seconds. Repeat 10 times.

This exercise helps to stretch the muscles and nerves in your feet.

Toe Curls

Place a small towel on the floor and sit in a chair with your feet resting on the towel. Curl your toes to grab the towel, then release. Repeat 10-15 times.

This exercise helps to strengthen the muscles in your feet.

Calf Stretch

Stand facing a wall with your hands on the wall at about eye level. Put the foot with the neuroma about a step behind your other foot.

Keeping your back heel on the floor, bend your front knee until you feel a stretch in your back calf. Hold for 15-30 seconds. Repeat 3 times.

Prevention for neuropathy

Preventing Morton's neuroma involves reducing the pressure and irritation on the nerve between your toes. Here are some strategies that can help:

Wear Proper Footwear

The most important step in preventing Morton's neuroma is wearing shoes that fit properly. Avoid high heels and tight shoes, especially those with a pointed toe box.

Instead, choose shoes with a wide toe box and low heels. Make sure there's enough room for your toes to move freely.

Use Orthotic Inserts

Orthotic inserts can help correct any biomechanical issues with your feet that may be contributing to the development of Morton's neuroma.

They can help redistribute pressure more evenly across your foot, reducing stress on the nerve between your toes.

Avoid High-Impact Activities

If you're prone to Morton's neuroma, you may need to avoid or limit high-impact activities that put repetitive stress on your feet, such as running or jumping.

Instead, choose low-impact activities like swimming or cycling.

Wear Proper Footwear

The most important step in preventing Morton's neuroma is wearing shoes that fit properly. Avoid high heels and tight shoes, especially those with a pointed toe box.

Instead, choose shoes with a wide toe box and low heels. Make sure there's enough room for your toes to move freely.

Features of Shoes for Morton's Neuroma

Footwear designed for individuals with Morton's neuroma has specific features to help alleviate pain and prevent the condition from worsening. Here's what to look for in shoes for Morton's neuroma:

Image showing the width of a shoes toe box

Wide Toe Box

The most important feature is a wide toe box. This allows your toes to spread out naturally, reducing the pressure on the nerve between your toes.

Look for shoes marked as "wide" or "extra wide."

Soft, Flexible Soles

Shoes with soft, flexible soles can help absorb shock and reduce pressure on your feet. Avoid shoes with rigid or thin soles.

Look for shoes with good cushioning, especially in the ball of the foot.

Avoid Narrow, Pointed Shoes

Shoes with narrow, pointed toe boxes squeeze your toes together, which can irritate the nerve between your toes. Avoid these types of shoes if you have Morton's neuroma.

Instead, opt for shoes with a square or rounded toe box.

Image showing the ankle support of an adaptive shoe

Low Heels

High heels put extra pressure on the ball of your foot, which can aggravate Morton's neuroma. Stick to shoes with heels lower than 2 inches.

Flats or low wedges are best.

Frequently Asked Questions

Can Morton's Neuroma Be Cured?

While Morton's Neuroma can't be reversed once the nerve thickening has occurred, it can be effectively managed and its symptoms can be significantly reduced or eliminated. Early intervention typically yields the best outcomes.

How Can I Relieve Pain from Morton's Neuroma?

Immediate pain relief for Morton's Neuroma can be achieved through several methods. Short-term solutions include icing the area, taking over-the-counter anti-inflammatory medications, and wearing wider shoes. Metatarsal pads or cushions can help redistribute pressure away from the painful area. Regular foot stretches, massage, and rest from aggravating activities also provide relief.

Will I Need Surgery for Morton's Neuroma?

Surgery is typically considered a last resort for Morton's Neuroma, only after conservative treatments have failed. Most patients find relief through non-surgical methods like proper footwear, orthotics, cortisone injections, or physical therapy. However, if pain persists for more than 6-12 months despite these treatments, or if it significantly impacts daily activities, surgical intervention might be recommended.

What Kind of Doctor Treats Morton's Neuroma?

Morton's Neuroma is primarily treated by podiatrists (foot specialists) and orthopedic surgeons who specialize in foot and ankle conditions. Initially, you might start with your primary care physician, who can provide a referral to these specialists. Physical therapists and sports medicine doctors may also be involved in your treatment plan, especially if the condition is related to athletic activities or requires rehabilitation exercises.

Can I Still Run with Morton's Neuroma?

Running with Morton's Neuroma is possible but requires careful management and modifications. Many runners can continue their activity by using wider toe-box shoes, metatarsal pads, and proper orthotics.

Are These Shoes Good for Bunions Too?

Shoes that work well for Morton's Neuroma often benefit bunion sufferers too, as both conditions require similar features: a wide toe box, good arch support, and minimal pressure on the forefoot.

Do I Need Custom Orthotics for Morton's Neuroma?

While not everyone with Morton's Neuroma needs custom orthotics, they can be highly beneficial for many patients. Over-the-counter metatarsal pads or arch supports might suffice for mild cases. However, custom orthotics provide personalized support that addresses your specific foot mechanics and pressure points.