Morton’s neuroma is a painful condition affecting football; it often arises from nerve compression between the toes. Manual therapy, including osteopathy,  can be an effective, non-invasive approach to managing symptoms, offering relief by reducing pressure on the nerve and decreasing healing time. This article is based on a self-help YouTube video I filmed live with an online client. After doing these exercises for a few weeks, her foot completely recovered.  If you would like to follow the video, please click here.
 

What is Morton’s Neuroma?

Morton’s neuroma occurs when the nerve between the toes becomes irritated, often due to tight footwear, repetitive stress, or biomechanical imbalances. Symptoms include:

• Burning or shooting pain in the ball of the foot.
• Tingling or numbness in the toes.
• A sensation of a pebble under the foot.

After removing the initial cause—many times a change in footwear or a sudden increase in activity—use manual therapy to address the symptoms by improving the structural alignment of the foot and reducing soft tissue tension.

Manual Therapy Techniques for Morton’s Neuroma

Soft Tissue Massage 

Gentle massage around the affected area can help release tension and improve circulation:

• Technique: Use your thumbs to apply circular pressure to the ball of the foot and the spaces between the toes. Work between each toe to increase the space between the bones in your mid foot, called metatarsals. 
• Benefit: Relieves tightness in the plantar fascia and surrounding tissues, reducing pressure on the nerve.  

 

Metatarsal Mobilization

Mobilizing the metatarsal bones can relieve compression of the nerve

• Technique: Gently grasp the foot and move the metatarsal heads apart using a spreading motion.
• Benefit: Creates space around the nerve, alleviating irritation.

 

Toe Stretching and Alignment

Stretching the toes helps reduce tension and improve alignment:

• Technique: Hold the toes and gently pull them apart and backward to stretch the tissues.
• Benefit: Reduces strain on the nerve and improves flexibility.

 

Myofascial Release

Targeting the connective tissue can relieve deep-seated tension:

• Technique: Apply slow, sustained pressure along the foot arch using your fingers or a massage ball.
• Benefit: Releases tight fascia, improving overall foot mobility.

 

Self-Care Tips to Enhance Manual Therapy

1. Footwear Choices: Wear shoes with a wide toe box and adequate arch support to reduce compression on the nerve. I like vivobarefoot shoes and Birchbury. I especially like Birchbury because their shoes look ‘normal’, and I’ve worked with their owner, so I know the passion that goes into their shoes. 
2. Stretching Routine: Incorporate daily stretches for the calves, arches, and toes to maintain flexibility.
3. Use of Insoles: Orthotic inserts can help redistribute pressure away from the neuroma. This is best done with the supervision of a foot specialist.  Don’t fall for expensive rigid insoles, though; all you need is an insole that lifts the ball of your foot and helps your foot expand.
4. Cold Therapy: Apply ice packs after manual therapy to reduce inflammation.

Manual therapy is a powerful tool in managing Morton’s neuroma. Soft tissue massage, metatarsal mobilization, and myofascial release can relieve pain and improve foot function. Combine these with proper footwear and regular stretching for lasting relief. By addressing the root causes of nerve compression, you can take significant steps toward a pain-free life.

Omega-3 fatty acids have gained recognition for their significant role in promoting overall health and longevity. This guide is based on a recent conversation I had with Dr. Bill Harris, one of the world’s foremost researchers of Omega-3 Oils. In it, we will explore what omega-3s are, their benefits, how to incorporate them into your diet, and how to test your omega-3 levels. Whether you’re a health enthusiast or just beginning your journey into nutrition, understanding omega-3s can lead to better health outcomes.

Understanding Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that the body cannot produce on its own, meaning they must be obtained through diet. They are a type of polyunsaturated fat which includes three primary types:

• Alpha-linolenic acid (ALA): Found in plant sources like flaxseeds and walnuts.
• Eicosapentaenoic acid (EPA): Primarily found in fish and seafood.
• Docosahexaenoic acid (DHA): Also found in fish, crucial for brain health.

The Importance of Omega-3s

Research indicates that higher levels of omega-3s in the diet correlate with better health outcomes. Individuals who maintain a diet rich in omega-3s often experience:

• Lower risk of heart disease
• Reduced inflammation
• Improved brain function and cognitive health
• Decreased risk of certain cancers

Studies have shown that populations with higher omega-3 levels tend to have lower rates of chronic diseases, including heart disease, diabetes, and even dementia.

Sources of Omega-3 Fatty Acids

To ensure adequate intake of omega-3s, it’s essential to incorporate various sources into your diet. Here are the best sources of omega-3s:

Animal Sources

1. Fatty Fish: Salmon, mackerel, sardines, and herring are rich in EPA and DHA.
2. Fish Oil Supplements: Often derived from sardines and anchovies, these supplements provide concentrated doses of omega-3s.
3. Cod Liver Oil: A potent source of omega-3s and vitamin D.

Plant Sources

1. Flaxseeds: Ground flaxseeds are a great source of ALA -but the conversion to EPA and DHA in humans could be more efficient.
2. Chia Seeds: These tiny seeds are packed with ALA. 
3. Walnuts: A delicious way to add omega-3s to your diet.
4. Algal Oil: A vegan source of DHA derived from algae.

Recommended Omega-3 Intake

The recommended daily intake of omega-3 varies based on individual health needs and dietary preferences. General guidelines suggest:

• For general health: 250-500 mg of combined EPA and DHA daily.
• For those with heart disease: 1000 mg or more of EPA and DHA daily – this is what I aim for.

Testing Omega-3 Levels

Understanding your omega-3 levels is crucial for optimizing health. Bill helped develop The Omega-3 Index, which measures the percentage of EPA and DHA in red blood cell membranes and is a reliable indicator of omega-3 status. Here’s how it works:

1. Order a Test: You can order an omega-3 index test online from companies like Omega Quant.
2. Sample Collection: A drop of blood is collected on a specially treated card (this is important; some companies, like a well-known MLM don’t treat their cards, meaning the index will always be low)
3. Send the Sample: Mail the sample back to the lab for analysis.
4. Receive Results: Within a few days, you will receive your Omega-3 Index results

Interpreting Your Omega-3 Index

Understanding your Omega-3 Index can help guide dietary and supplement choices:

• Below 4%: Indicates a low intake of omega-3s; consider increasing fish consumption or supplementation.
• 4-8%: Indicates a moderate intake; aim for optimal levels.
• Above 8%: Indicates optimal intake; maintain your current diet.

Potential Concerns and Considerations

While omega-3s are generally safe, some considerations include:

• Contaminants: Fish can accumulate heavy metals like mercury. Choosing high-quality fish oil supplements can mitigate this risk, but Dr. Harris thinks the benefits of Omega oil outweigh the possible problems of heavy metals in fish. We didn’t get into detail on this, but I’ve heard him say elsewhere that things like mercury in fish aren’t the problem we think it is.
• Oxidation: Omega-3 oils can oxidize, so it’s essential to store them properly and choose reputable brands; once capsulated, they don’t oxidize, so again, Dr. Harris wasn’t too worried about this.

Incorporating omega-3 fatty acids into your diet can significantly impact your health and well-being. Whether through dietary sources or supplements, ensuring adequate omega-3 intake is vital for long-term health. Regular testing can help you stay informed about your omega-3 status and make necessary adjustments. By prioritizing omega-3s, you can take proactive steps toward a healthier, longer life.

For more information, visit Omega Quant or consult with a healthcare professional.