fisky wrote:
Here is the cure for MN. Before I start, it's important to realize you have two issues: healing from your current MN and preventing it from occurring again.
MN is (usually) caused by the toebox and/or midsole of the shoe being too narrow. That pinches the metatarsals together too tightly and causes friction between them as you run. Over time, this causes inflammation, MN, calcium buildup on the bones, and nerve damage. (There's more to it, but this should suffice as an explanation.)
Prevention: (This might cure your MN if it's not too advanced.)
1. Buy shoes that are wider in the toebox and/or buy a half size larger than your current shoe.
2. Wear thinner socks. With some shoes, I wear socks that are barely thicker than a sheet of paper. You might be amazed at how much difference a thin pair of socks can make.
3. Remove the insole. In most shoes, the insert is very slightly wider than the inside of the shoe so it starts to curve up against the inner side of the shoe. Trim off about an eighth of an inch of material along the outside edge from the little toe back about 3 inches. Then, put the insert back in the shoe. This effectively makes the inside of the shoe slightly wider.
4. Relace your shoes skipping the bottom set of eyelets. (I sometimes skip the bottom two sets of eyelets on some narrow shoes.) This allows the shoe to stretch more on impact.
5. If all these steps don't work and you can't return the shoes, toss them and go to step 1 above. You can try one last step first. Down by the bottom set of eyelets, there is usually a fake leather piece over where the tongue is sewn to the shoe. Using a utility knife, carefully cut through this piece of material right in the middle. Continue with the slit about a quarter inch above and below the material. You now have a slit that extends about a quarter inch into the toebox mesh, goes through the fake leather between the toebox and tongue, and extends about a quarter inch into the tongue. This cut will be almost invisible until you put weight on that foot, then you will see it expand slightly.
6. When buying new shoes, NEVER buy a shoe that feels snug in the forefoot/toebox if you are prone to MN. If it feels snug in the store, it will be too small when your feet expand while you're running. Go up a half size larger. If that doesn't work, go up another half size. The number one mistake in shoe buying, according to running store sales reps, is buying shoes that are too small. If it feels sloppy loose after going up a half size, you can't wear this model of shoe. Look for something else.
7. If you're a woman, try a man's shoe. They're made on a wider last.
REHAB
Now, how do you rehab your existing injury? The above steps *might* solve the problem. Or you might have to take some time off, plus all the above. Or you might need medical attention. You will know after you try the above steps.