®Wall calf stretch
Place your hands on a wall and step one leg back. Keeping the back knee straight and the heel on the floor, move your hips towards the wall until you feel a stretch in your calf.
20–30 seconds, 2–3 times each leg3rd and 4th toesWhere the pain is most often felt: between these two toes
2 weeksHow long to try home measures before seeing a doctor if there is no improvement
25 trialsA review of non-surgical treatments found no gold-standard treatment
Not a tumourA thickening of the tissue around an irritated nerve
Symptoms
- Sudden shooting, stabbing or burning pain between the 3rd and 4th toes.
- A feeling of a pebble or lump under the foot.
- Tingling or numbness in the foot.
- Pain that gets worse with tight or high-heeled shoes and with foot movement; it can get worse over time.
What causes it?
- Tight, pointy or high-heeled shoes.
- Lots of running, or other sports that put pressure on the front of the foot.
- Other foot problems such as flat feet, high arches, bunions or hammer toes.
What helps?
1
Footwear
You can wear wide, low-heeled shoes with soft soles. Avoid tight, pointy, high-heeled and thin-soled shoes.
2
Pads and insoles
Forefoot (metatarsal) pads or soft insoles from a pharmacy can reduce pressure on the painful area. A foot specialist can make pads tailored to you.
3
Reduce the load
You can cut down on high-impact activities such as running and jumping for a while, and rest and raise your foot when you can. Losing weight if you are overweight reduces the load on the front of the foot.
4
Painkillers
Ibuprofen or paracetamol may help; you can ask your pharmacist which suits you.
Exercises at home
Four exercises to ease the foot and calf
There is no evidence that these exercises cure the neuroma; the aim is to keep the foot and calf flexible and strong. Do not do movements that increase the pain between your toes.
Bent-knee calf stretch
In the same position, bring your back foot slightly forward and bend the knee. Lower your hips without lifting your heel; feel the stretch in the lower part of the calf.
20–30 seconds, 2–3 times each legLifting the arch
Sit with your foot flat on the floor. Tighten the muscles in the sole as if shortening your foot, and raise your arch; do not curl your toes, keep them flat on the floor. Hold for a few seconds and relax.
10 reps, twice a dayToe and heel raises
Sit with your feet flat on the floor. First keep your heels down and lift your toes, then lower them and lift your heels instead. It moves the foot and ankle without loading the front of the foot.
10–15 reps, twice a dayFrequently asked questions
Is it really a tumour?
No. Despite the word “neuroma” in its name, it is not a tumour. It is a thickening of the tissue around a nerve between the toe bones after the nerve has been irritated or damaged.
Which shoes should I wear?
Comfortable shoes that are wide, low-heeled and soft-soled are recommended. It is best to avoid tight, pointy shoes, high heels and thin-soled shoes for a while, as they increase pressure on the front of the foot. Forefoot pads or soft insoles from a pharmacy may also help.
Do injections work?
If symptoms are very severe or other treatments have not worked, a steroid injection may be considered. In a review of 25 studies, the strongest evidence for reducing pain among non-surgical treatments was for steroid injections and foot joint mobilisation by a physiotherapist; but no treatment could be shown to be a gold standard.
Will I need surgery?
Most people get relief from a change of shoes and pads. Surgery is an option considered together with a foot surgeon for very severe symptoms or when other treatments have not worked.
For problems related to foot shape, you can look at the flat feet and bunions guides.
When should you see a doctor?
- If the pain is severe or stops you doing your daily activities
- If the pain is getting worse or keeps coming back
- If there is no improvement after 2 weeks of home measures
- If you have tingling, weakness or numbness in your foot
- If the pain started after a recent foot injury or foot or ankle surgery
Sources
- NHS. Morton’s neuroma. Page last reviewed 12 June 2025.
- Matthews BG, Hurn SE, Harding MP, et al. The effectiveness of non-surgical interventions for common plantar digital compressive neuropathy (Morton’s neuroma): a systematic review and meta-analysis. Journal of Foot and Ankle Research. 2019;12:12.