July 9, 2024

Nerve pain in your foot

Walking is an essential part of your every day routine. Learn how to enjoy moving in a painless way.

Nerve pain in your foot

Morton's neuroma (Metatarsalgia) refers to pain and inflammation in the forefoot, specifically the metatarsal bones. This condition can arise from various factors, including repetitive high-impact activities like running and jumping, foot tightness and poor fitting shoes, where they're either too tight or loose.

While typically not a serious condition, Morton's neuroma can impact your ability to walk comfortably. Fortunately, physiotherapy options often prove effective in managing symptoms.

Bones in a foot.

The metatarsals are the five long bones in the middle of your foot that connect your toes to your ankle. They're like the beams that hold up the arch in your foot. This arch is just like a natural spring that helps absorb shock when you walk, run, or jump. It also helps distribute your weight evenly across your foot and provides stability when you're pushing off the ground to move forward.

Signs and symptoms

The pain from metatarsalgia can feel like:

  • A throbbing, sharp, or burning ache right under your toes in the pad of your foot.
  • Pain that gets worse when you're on your feet, especially if you're walking, running, or standing for a long time. Barefoot on a hard surface can be brutal! The pain usually eases up when you rest.
  • You might also feel some tingling, numbness, or even shooting pains in your toes.
  • Like there's a pesky pebble stuck under your foot that you just can't shake

Treatment options

At Ground Up Physiotherapy, we have helped people manage Morton's neuroma symptoms often.  Some exercises you can expect include: 

·  Toe grabs: Sit, grab a towel with toes, pull for 10 seconds, relax, repeat.

·  Self-release: Using a ball, massage under your feet to alleviate the tightness.

·  Dome inserts: Placing a dome insert in your shoe can help open up the joints to allow freedom to the nerves.

·  Calf stretch: Lean against a wall, bend one knee, hold for 30 seconds, switch legs.

·  Balance: Stand on one foot for 30 seconds, repeat on other side.


Morton's neuroma typically resolves within 6-8 weeks with appropriate treatment and recommended activities.  Ground Up Physiotherapy can guide you through modification of activity and training to ensure minimal strength is lost during your rehabilitation period. 

To start feeling your feet again, contact us on 0481 873 288 or book online for a consultation. Ground Up Physiotherapy is located near Wiley Park inside a well-equipped gym that can accelerate your rehabilitation strength.