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.
- Toe Stretch
- 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.
- 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.