What is Morton’s neuroma?
Morton’s neuroma anatomy
Morton’s neuroma is an irritative thickening of a digital nerve, most often located between the third and fourth toes, in the space between the metatarsal heads. It causes a characteristic pain, often described as burning or an electric shock, and sometimes a feeling of “having a pebble in your shoe”.
Why does this nerve get irritated?
Morton’s neuroma appears when the digital nerve undergoes repeated compression between the metatarsal heads, particularly when wearing narrow-toed shoes, high heels, or during activities with repeated forefoot weight-bearing. Uneven weight distribution on the ground can also contribute to this compression.
Which sports contribute to Morton’s neuroma?
All sports with repeated forefoot weight-bearing or tight footwear carry a risk of this nerve compression:
- Running, especially with narrow footwear
- Dance (pointe shoes)
- Tennis and sports with repeated push-off movements
- Skiing (rigid, narrow boots)
- Football
Treating Morton’s neuroma in rehab with a sports physio
The goal of treatment is to reduce nerve compression by adapting footwear and strengthening the muscles that support the forefoot, to better distribute pressure with each step.
- 1Assessing current function
- 2Recovering full mobility
- 3Isometric strengthening
- 4Progressive concentric strengthening
- 5Proprioceptive work
- 6Eccentric strengthening
- 7Correcting established compensations
- 8Strengthening under sport-specific load
- 9Progressive return to your sport
- 10Return to competition
Why the physio’s initial assessment matters
During the initial assessment, the physiotherapist aims to identify the type of footwear used, the precise location of the pain (most often between the 3rd and 4th toes), and the activities that reproduce it.
“The nerve needs space: it’s often the shoe, more than the foot, that needs to change first.”
Strengthening and footwear adaptation, the cornerstones of treatment
Strengthening the foot’s intrinsic muscles, combined with suitable footwear (adequate forefoot width, an insole with metatarsal support), durably reduces nerve compression and relieves pain.
In brief
- Strengthening the foot’s intrinsic muscles
- Adapting footwear (width, sole)
- Correcting weight distribution
- Gradual return: mobility, then load, then sport
Ready to take your Morton’s neuroma seriously?
Start the HOPP programme designed by sports physios.
Should you rest or keep playing sport?
Total rest is generally not necessary. It’s better to adapt footwear as a priority and temporarily reduce the activities that clearly reproduce the pain, while starting to strengthen the foot.
Think you might have a different foot injury?
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When should you see a specialist for Morton’s neuroma?
If pain persists for more than four to six weeks despite adapting footwear and a well-conducted strengthening programme, a medical opinion is recommended to consider further treatments (an injection, or even surgery in the most resistant cases).
The HOPP care programmes to treat your Morton’s neuroma and get back to sport
This neuroma above all requires adapting footwear combined with strengthening the foot. HOPP offers you a precise exercise programme, allowing you to get back to your activities as quickly as possible.
The programme runs from 3 to 9 weeks depending on the injury and ends with a reconditioning phase allowing a return to competition in the best possible conditions. Each programme is designed by the HOPP team, made up of two sports physiotherapists who are experts in assessing and treating athletes. You’ll also find theoretical content throughout your progression, so you master every aspect of your recovery and can adjust your treatment independently. If needed, our team of physiotherapists is on hand to support you.
Essential
FROM INJURY TO
BACK TO YOUR ACTIVITIES
59€
One-time payment
“AT YOUR OWN PACE WITH
DAILY ADAPTATION”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility
- Strengthening
- Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
Performance
TO GET BACK TO SPORT
IN THE BEST CONDITIONS
79€
One-time payment
“GET BACK TO YOUR LEVEL
WITHOUT RISK OF RELAPSE”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility
- Strengthening
- Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
- + 4-week return-to-play plan with 6 difficulty levels
Expert
PERSONALISED VIDEO-CALL
SUPPORT, ANY TIME
149€
One-time payment
“A PHYSIO
WHENEVER YOU NEED”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility, Strengthening, Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
- + 4-week return-to-play plan with 6 difficulty levels
- + 2 video calls with an expert sports physio / return check-up
A programme that adapts to you every day
Every day, how you feel (RPE) is factored in to automatically adjust the rest of your programme: more load if all is well, a bit less if your foot is complaining. This daily personalisation is what makes the difference compared to a fixed, paper-based programme.
Ready to start your programme?
Join the HOPP support programme designed by sports physios.
F.A.Q
Does the HOPP programme replace a medical consultation?
No. HOPP is a support and rehab tool designed by sports physiotherapists, but it doesn’t replace a doctor’s opinion. If in doubt, or if the pain persists, see a health professional.
Is the programme suited to all sporting levels?
Yes. Every programme is personalised to your sport, your level and how you feel each day, whether you’re a recreational athlete or preparing for competition.
Is changing shoes enough to solve the problem?
It often helps a lot, particularly if the previous footwear was too narrow at the forefoot, but strengthening the foot remains useful to durably distribute the load.
How long does it take to recover?
A structured programme combined with suitable footwear generally gives a clear improvement within a few weeks.
Is surgery necessary?
Rarely as a first option. Adapting footwear and rehab often bring satisfactory improvement, with surgery considered if well-conducted conservative treatments fail.
