The metatarsals are five bones that connect the tarsal bones in the heel of a foot to the phalanges bones in the toes. The first and second metatarsal bones endure a lot of stress and pressure that is placed on them from walking, running and jumping. Metatarsals can become inflamed and painful when the mechanics of your natural walking or running style changes. This can lead to metatarsalgia. Problems can also occur from repetitive bending at the toes, which can cause nerves to become pinched. This is known as neuroma.
Metatarsalgia and Neuroma
Metatarsalgia and neuroma are both potentially painful and debilitating conditions. Symptoms for metatarsalgia include a sharp pain or burning sensation at the ball of the foot. You might also experience a sharp shooting pain or numbness and tingling in the toes. A neuroma typically causes pain between the toes and a tingling at the ball of the foot. Swelling can also occur. In both cases, wearing proper shoes and resting are the best self-care steps you can take. Some gentle stretching and massaging can further help alleviate the pain.
Ankle Mobility
Before performing stretches that target the metatarsal area, warm up your ankle by putting it through some basic range-of-motion exercise. Start by rotating your ankle in as wide a circle as possible. You can do this by lying down on an exercise mat and lifting one leg at a time, or you can stand and balance yourself against something sturdy. After performing the ankle rotations for 30 seconds with each foot, raise your toes up as far as you can, then point them down as far as you can. Repeat the movement for 30 seconds with each foot.
Towel Pull
Lie down on your back on an exercise mat with your legs bent. Raise one foot off the mat and sling a towel around the bottom of your toes. Hang onto the towel ends with your hands. Gently pull the towel backward until your toes are pointing slightly backward. Then, pull the towel by pointing your toes forward, maintaining a gentle resistance through your grip. Perform this exercise slowly and don't jerk the foot back by pulling on the towel too hard. Continue the backward and forward foot motion for 30 seconds, then switch feet. Repeat three times on each foot. You can also perform this exercise sitting in a chair.
Massage
Gentle massage on the bottom of the foot can soothe the muscles and encourage good blow flow in the foot. You can perform the massage yourself if you can reach your foot, but it may be easier to have someone else perform the massage. The masseuse should primarily use his thumbs and apply very gentle pressure to the sole. Massage techniques can include circular motions with the thumbs and upward strokes toward the toes. The massage should not be painful or uncomfortable.
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