“Why Does it Feel Like There’s a Rock in My Shoe?”

It’s a persistent sensation, as if a pebble, a bunched-up sock, or a marble is under the ball of your foot. You stop, take your shoe off, shake it out, and find…nothing.

If this sounds familiar, you’re not just imagining it. That sensation is often caused by Morton’s neuroma, a common and treatable condition. Read on to learn more about the issue and how Atlantic Foot & Ankle Specialists can help you step past it!

What is a Neuroma?

A Morton’s neuroma is a thickening of the nerve tissue that runs between the long bones in your foot. It’s not a tumor or a growth, but rather a swollen, irritated nerve that gets pinched. This most often happens between the third and fourth toes.

When you walk, the pressure on this enlarged nerve is what creates that distinct “rock in the shoe” feeling, along with symptoms like:

  • Sharp, burning pain in the ball of your foot.
  • Tingling or numbness in your toes.
  • Pain that gets worse in tight shoes and feels better when you’re barefoot.

What Causes the Nerve to Get Pinched?

The root cause of a neuroma is repetitive pressure and irritation. There are a few common sources of this pressure:

  • Your Shoes:
    • Footwear that is too narrow in the toe box is the most frequent cause. High heels that force your body weight onto the ball of your foot also contribute.
  • Your Foot’s Structure:
    • People with certain foot types, like bunions, hammertoes, or flat feet, are more prone to developing neuromas because their foot mechanics already create extra pressure in that area.
  • Your Activities:
    • High-impact sports, especially running on hard surfaces, can create repetitive stress on the nerves in the ball of the foot over time.

First Steps at Home

The goal of treatment is simple: stop the pinching. This is usually accomplished with conservative, non-surgical methods.

  • The first line of defense involves removing the source of the pressure. This includes switching to shoes with a wide, roomy toe box and avoiding high heels.
  • For mild symptoms, this can sometimes be enough to calm the nerves down.

Next-Level Support

If pain persists, the next step is to use professional methods to offload pressure.

  • Custom orthotics are medical devices designed from a mold of your foot to correct your specific mechanics and provide support, lifting pressure off the irritated nerve.
  • In some cases, special padding or taping techniques can provide immediate relief.

When You Need More

For more inflamed and painful neuromas, injection therapy is a highly effective option.

  • A small injection of a local anesthetic and a steroid, or in some cases stem cells, can significantly reduce the swelling of the nerve, providing substantial pain relief.
  • Surgery to remove the affected nerve is also an option, but it is typically reserved for cases where all conservative treatments have failed to provide lasting relief.

You Don’t Have to “Walk It Off”

An accurate diagnosis is the fastest path to relief. If that “rock in your shoe” feeling isn’t going away, schedule an evaluation. A podiatrist can identify the true cause of your pain and create a straightforward plan to get you back on your feet comfortably! Atlantic Foot & Ankle Specialists is here to provide compassionate care tailored to your individual foot and ankle needs. Contact our office in Chatham County at (912) 988-3323 to schedule an appointment today.