7 Best Morton’s Neuroma Treatment Exercises

Morton’s neuroma is a condition that causes pain in the ball of the foot. It is also called tarsal tunnel syndrome, caused by tissue thickening or nerve enlargement. The pain is usually felt in the ball of the foot, and it can be very painful.

Neuromas are soft tissue growths in the nerves that cause nerve compression. These can cause a number of symptoms, including pain and tingling, numbness, and weakness. They can occur anywhere along the course of a nerve.

It is more common among women than men, and it may occur when the body gets older. Many things can cause this problem, like overuse of the foot, wearing tight shoes, and standing long.

When this problem occurs, the toes will be swollen, tender, red, and itchy. The skin on the top of the feet will also be dry and thick. If the condition is not treated correctly, it can lead to other problems like bunions and corns.

This problem can be avoided if we do simple exercises to relax our muscles. Then, we can perform specific activities to get rid of this condition. Here are the best Morton’s neuroma treatment exercises you need to try.


Below, we will discuss the best and most effective exercises to avoid neuroma injury.

1. The heel lift exercise

To have a strong and flexible leg, it is a good idea to do a lot of calf exercises. The best way to do these exercises is to perform the heel lift. This is a great way to stretch your calf muscles. You can also use a tennis ball or any other soft object for this exercise. 

How to do the heel lift exercise:

It would be best if you tried to keep your toes pointed straight ahead. First, make sure that your knees are slightly bent. Next, you need to place one foot on top of the other. Then, you need to lift the heel of one foot as high as you can.

This will stretch your calf muscles. It would be best if you held this position for a few seconds and then lowered your heels back down to the floor.

It would be best to repeat this exercise two or three times. After that, you must do this exercise every day. This will help you stretch out your calf muscles and keep them flexible.

Benefits of heel lift exercise:

  • It helps in preventing injury
  • It makes you strong because it works on your calves
  • It improves the quality of your blood
  • It reduces the risk of arthritis 
  • It helps in building muscles and bone
  • strengthens the muscles around your feet, knees, ankles, and calves
  • improves flexibility
  • improves circulation


2. Heel stretch exercise

When we walk, our feet have to do a lot of work. They take the weight off our bodies and keep us balanced. To do this, they need to be well stretched and supported.

It is very important as it helps release stress from the foot and ankle area. It also improves the blood flow and lymphatic drainage in the foot and ankle area.

How to do heel stretch exercise:

To do a heel stretch, lie down on the floor on your back. Your knees should be bent, and your legs should be straight. Next, place your feet up against a wall so that you can get some support. Then, raise your right leg so that your toes are touching the wall.

The knee of your right leg should be straight. Hold this position for 20 seconds. Then, switch to your left leg. Now, you can repeat this exercise for 10 minutes twice a day.

Benefits of heel stretch exercise:

  • heel stretch exercise can be done with any exercise
  • it improves blood flow, making your muscles and joints more flexible
  • it strengthens the calf muscles, which helps prevent knee injuries
  • it increases flexibility, which makes walking more comfortable
  • it improves posture
  • it is one of the best exercises to do before you start a workout
  • You can do this at home
  • It’s easy


3. Heel kick exercise

This exercise helps stretch the Achilles tendon, and it will relieve the pain in the heel. The Achilles tendon is the tendon that connects the heel bone to the calf muscle.

It is important to stretch this tendon because it is often tight. This exercise is also known as calf raise exercise. 

How to do heel kick exercise:

To do this exercise, you should stand with your feet apart. Then, it would be best if you lift your heel off the ground. You need to hold this position for about 10 seconds. You can repeat this exercise a couple of times to improve your flexibility.

For your next exercise, you need to stand on one leg. Make sure that you are not standing on the ground. You can use a wall or something else for support. After doing this exercise, you can switch to the other leg. Try to keep your balance for as long as you can.

Benefits of heel kick exercise:

  • you can do it in the gym, without any equipment
  • you can do it with no weights, just bodyweight
  • you can start doing it right away, without waiting for a diet
  • strengthens the muscles of the foot and ankle 
  • strengthens the calves
  • improves balance and coordination
  • builds strength and endurance
  • increases stamina


4. Ball of foot stretch exercise

It is similar to the above exercise. This exercise will help stretch the muscles in the foot, giving relief from the pain. If you have flat feet, this exercise will help stretch your foot muscles.

It is recommended that you do this exercise every day to help prevent or reduce the pain and discomfort you feel in your foot. In addition, this is a great way to relax your body after a long day at work or school. 

How to do ball of foot stretch exercise:

Ball of foot stretch this is an easy exercise to do. Just put your foot on a ball. Then, place your other foot on top of your other foot. Next, lift your other leg and down slowly. Do this until you feel some relief from the pain.

You can also try this exercise if you have an injury to your foot. It will help to get rid of the pain, and it will help you to recover.  

Benefits of the ball of foot stretch exercise:

  • you will improve your posture
  • you will increase your flexibility
  • helps with flexibility and balance
  • can help prevent injury 
  • it’s easy to do at home
  • it’s a great workout
  • it’s good for your feet 
  • improves your posture and strengthens feet


5. Toe extension exercise

Toe extension exercises are beneficial in stretching your calf muscles and relaxing your feet. The calf muscles are one of the strongest muscles in the body. They help you to stand on your toes and to walk.

Toe extension exercises are a great way to strengthen your calf muscles and improve balance. It is performed by bending your knee, putting the foot on the thigh, and then raising it. It will stretch the calf muscles, and it will relax your foot.

How to do toe extension exercise:

You can just put your toe on the ground and raise your foot to the thigh, or you can lift your leg to your thigh and then place your foot on the thigh.

When you are doing toe extension exercises, make sure that your knees are bent to focus on your calf muscles.

The more you stretch your calves, the better it is for your body. When you are finished with your exercises, it is recommended that you stretch your calf muscles for 5-10 minutes. This will help you to get rid of cramps and tightness.

Benefits of toe extension exercise:

  • you can strengthen your toe extensors by using toe extension exercises
  • this is a very effective way to improve balance and posture
  • it helps with your gait (walking)
  • it helps with your balance
  • it helps with your coordination
  • it helps with your proprioception (the sense of where your body is in space)
  • it helps with your stability
  • it helps with your stability when performing tasks like walking or lifting objects


6. Toe curl exercise

It is similar to the above exercise. It will help to stretch the calf muscles, and it will relieve the pain. The toe curl exercise is very similar to the calf raise exercise.

The difference is that when you do the toe curl exercise, you have to lift your toes off the floor. This will help to stretch the calf muscles. However, the toe curl exercise is an excellent way to stretch the calves. 

How to do toe curl exercise:

If you do this exercise, you should be careful and ensure that your feet don’t touch the floor. In addition, your feet should be at a 45-degree angle. Also, your knees should be bent, and your back should be straight.

You should keep your back straight and your head up so that you won’t hurt yourself. In addition, it’s a good idea to stretch your calves every day. You can do this exercise by bending over and lifting your toes off the ground. You can also use a leg press machine or a treadmill.

If you are having trouble getting started with a workout routine, try doing the exercises for five minutes at a time, then taking five minutes off. You can even do it in smaller increments, three minutes or one minute. You will get the most benefit from your workout if you are consistent.

Benefits of toe curl exercise:

  • increases the speed of your metabolism
  • increase your strength
  • increases your endurance
  • burns more calories than car
  • increases the ability to focus 
  • improves balance and coordination
  • improves posture
  • reduces stress


7. Ball of foot roll exercise

It will help to stretch the muscles in the foot. You can also use a tennis ball or any other soft object for this exercise.

This exercise will help you to improve your balance and coordination. It is important to have a good balance when walking or running. For instance, if you have poor balance, you can get hurt if you fall.

It is always important to be safe. That’s why I recommend you take some time to go barefoot now and then.

There are many reasons to do so. First, it’s a great way to stretch your feet. • You’ll get a better connection with the ground and with your body. • You’ll feel more stable on your feet. • You’ll get a better connection with the earth.

How to do ball of foot roll exercise:

Start by standing with your legs slightly apart. Next, bend your knees and place a tennis ball or any other soft object between your toes. Roll the ball between your toes. You can do this in a circular motion.

You can also perform this exercise by keeping the ball stationary and rolling your foot in a circle. You can use a tennis ball, a soft sponge, or any other soft object for this exercise. Again, you can do this for a few minutes or a few hours.

It would be best to be careful not to hurt yourself when you do this exercise. For example, make sure that you don’t roll the ball too fast or rigid.

Benefits of the ball of foot roll exercise:

  • increase the strength of muscles in the foot
  • increase speed of movement 
  • increase the flexibility of joints
  • improve posture
  • increase blood flow in feet
  • increase balance 
  • increase blood pressure
  • reduce pain in feet and legs



Morton’s neuroma is a common cause of foot pain when the nerve from the foot to the ankle is pinched. It can appear at the bottom of the big toe or in the heel, so it is best to go for Morton’s neuroma treatment exercises if you are suffering from this type of pain.

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