Morton's Neuroma
Morton's neuroma (interdigital plantar nerve irritation)
Understanding Morton''s neuroma
Morton''s neuroma is a thickening and irritation of the tissue around one of the small nerves between the toes — most often between the third and fourth toes. It''s usually caused by the nerve being squeezed and compressed, commonly by tight or narrow shoes or high heels. It brings burning, tingling, or numbness in the forefoot, often described as a pebble in the shoe. The encouraging news: many cases improve a lot with simple footwear changes that take pressure off the nerve, which is what this program is built around.
The reassuring outlook
Many people settle with conservative care — especially roomy, low-heeled shoes and a metatarsal pad that spreads the foot bones and lifts pressure off the nerve. If it''s persistent, an injection is a common next step your care team can discuss. The footwear changes alone help a great many people.
What you might be feeling
Morton''s neuroma often brings burning, tingling, or numbness in the toes and ball of the foot, a feeling of a pebble in the shoe or a bunched-up sock, and sometimes a click — worse in tight or narrow shoes and eased by taking the shoe off and rubbing the foot. It usually improves as the pressure comes off the nerve. If anything new or unexpected comes up, or you''re unsure how you''re doing, your care team is the best place to check.
The key: take pressure off the nerve
The nerve calms when it isn''t squeezed. The biggest levers are footwear and a pad: roomy, wide-toe-box, low-heeled shoes stop crowding the toes, and a metatarsal pad (placed just behind the ball of the foot) spreads the foot bones apart and lifts pressure off the nerve. Toe-spreading and foot strengthening support that. These changes do a lot.
How this program is built
It leads with toe spreading and foot mobility plus the footwear and metatarsal-pad measures, then builds foot strength. The focus is taking pressure off the nerve and keeping the forefoot mobile and supported. Let comfort guide the pace.
Staying comfortable day to day
Footwear is the number-one measure: choose wide, roomy, low-heeled shoes and avoid narrow, pointed, or high-heeled shoes that squeeze the toes. A metatarsal pad just behind the ball of the foot spreads the bones and takes pressure off the nerve — many people find it makes a big difference. Taking shoes off and massaging the foot eases an acute episode.
When it flares
When it''s more bothersome: switch to your roomiest, lowest-heeled shoes, make sure your metatarsal pad is positioned well, take shoes off and massage the foot, and discuss an injection with your care team if it''s persistent. Easing the pressure usually settles a flare.
Tracking how you''re doing
Your quick daily check-in gives you and your care team a shared view of how things are trending — a simple way to see progress and keep your care team in the loop. It is not a monitoring or warning system.
This guide is general education, not medical advice, and doesn't replace evaluation by a licensed provider. For urgent symptoms, contact your care team or call 911.