My Needling Neuroma

I have a Mortons Neuroma in my left foot.

My left foot has been dealing with a neuroma for at least a year and a half. It is now becoming a problem as my regular foot exercises are at a standstill and I have had to stretch my toes. Here is how to stretch toes with a neuroma.

Deep yoga breathing to slowly get a good stretch is the only way I can do this.

Sitting on your toes is what I am talking about.

The stretch can be done and it is making a huge difference for my pain and I don’t need pain meds anymore.

I was using Advil for pain relief.

I have contacted my orthopaedic surgeon. I asked for the neuroma to be surgically removed. I am on the surgery list and cancellation list. In the meantime I can continue walking and swimming when I consistently do this toe pose.

I am ‘training’ to do this toe stretch at least twice a day for one minute. It takes yoga breaths and posture perfection to get it right.

I put a blanket or pillow under my knees it is so much easier.

Now the trick that makes this toe stretch very bearable is to put a pillow or doubled blanket under your knees.

It stretches the neuroma/nerve and all the toes and reduces the pain considerably after a few days.

Screaming Toe pose is the greatest stretch for sore toes, feet and ankles. It can be pretty excruciating, so please take it a few breaths at a time. It’s particularly effective for runners but also for any athletes who wear shoes for their training. You can practice it as often as you need to. The best times are after a workout or in the evening after a long day. Try to maintain a straight spine by lining up your ears, shoulders and hips.

SCREAMING TOE POSE BENEFITS

Stretches the toes, feet and ankles.
Can help to alleviate foot pain and plantar fasciitis.

SKILL LEVEL

Intermediate

INSTRUCTIONS

Set-UpCome to all fours.
ActionTuck your toes and sit back on your heels. Sit up tall and look straight ahead.
DurationHold the pose for 3-5 deep breaths, in and out through your nose.

SCREAMING TOE COUNTERPOSE

Release the pose and come down onto the tops of your feet. Lean back, bring your hands behind you and lift your knees to stretch the tops of your feet.

CONTRAINDICATIONS

Avoid this pose if you have a knee, ankle or foot injury.

I am not crazy and it looks like a painful exercise but it is really good for my neuroma. I am just putting it here on my blog to keep my progression recorded.

It could be a year before I get in for surgery so this stretch will be a huge benefit in pain until then.

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