Tips for Working Out When You Have a Neuroma

Approximately one in three individuals may develop a neuroma, which leads to discomfort in the ball of the foot. If you are affected by this condition, you might be curious how it could impact your ability to maintain an active lifestyle.

Fortunately, you can exercise and lead an active life despite a neuroma. Our expert providers at Rocky Mountain Foot & Ankle Center in Wheat Ridge, Thornton, Evergreen, and Granby, Colorado, can help you manage this condition. 

Neuromas 101

A neuroma is a medical condition characterized by the thickening of a nerve at the base of two toes. This thickening causes increased pressure on the nerve, leading to various symptoms such as pain, tingling, numbness, stinging, or a burning sensation in the ball of the foot. Individuals with this condition may also experience the feeling of having a pebble or a folded sock inside their shoe, which can be quite uncomfortable.

A neuroma commonly develops between the third and fourth toes, specifically between the two toes adjacent to the pinky toe. It can also arise between the second and third toes. The presence of a neuroma often leads to discomfort, which can disrupt your natural walking pattern and make activities such as exercising painful.

What causes neuromas?

A neuroma can arise from various factors, one common cause being prolonged pressure on the foot. This pressure often results from wearing shoes that are too tight or those with high heels, which can contribute to developing the condition.

Repetitive activities that place stress on your toes, such as running, can contribute to developing a neuroma. Additionally, individuals with certain foot conditions, including hammertoe, high arches, bunions, or flat feet, may be at an increased risk of experiencing this issue.

Dos and don’ts for exercising with a neuroma

Understanding the appropriate measures to take when dealing with a neuroma is essential. First and foremost, if you experience pain while engaging in an activity, it’s crucial to halt the activity and allow yourself to rest. Pushing through the pain can lead to further injury. Applying ice to the affected area for 10-15 minutes each hour may help alleviate discomfort and reduce inflammation. Always prioritize your comfort and well-being when managing a neuroma.

While it’s important to avoid activities that put repetitive stress on your feet, such as running, many other options can help you stay active while giving your feet a chance to recover. Here are some alternative activities that provide a good workout without putting excessive strain on your feet:

• Cycling
• Elliptical machines
• Pilates
• Rowing machines
• Swimming
• Yoga

Additionally, if you seek tailored recommendations for activities that may suit you, our skilled providers can assess your unique circumstances and create a customized activity plan.

Neuroma treatment 

In cases of neuroma, Rocky Mountain Foot & Ankle providers typically begin treatment with conservative measures. These include rest, over-the-counter pain medications, and applying ice to the affected area. If these initial approaches do not alleviate symptoms, corticosteroid injections may be considered to help reduce inflammation.

Additionally, your specialist may suggest using a metatarsal pad, which helps create more space between the toes, thereby relieving pressure on the affected nerve. A gait assessment may also be conducted, and if overpronation (where the feet roll inward excessively) is identified, custom orthotics may be recommended to improve foot alignment.

If patients experience discomfort despite these interventions, surgical removal of the irritated nerve may be proposed as a potential solution.

Life with a neuroma is possible — an active life — when you get help from Rocky Mountain Foot & Ankle. Contact the location nearest you in Colorado to schedule an evaluation and consultation with one of our foot specialists.