gregmacd wrote:
elviejo wrote:
, and also would take an exacto blade and make a small slit where the two sides of the shoe came together down there. The combination allowed the shoes to 'widen' out on ground impact. My neuroma's been gone completely for a couple years but I still do this 'mod' to my shoes.
Any pics?
There are several tricks you can use to "widen" an existing shoe. I list them in my book 200 Tips Every Runner Should Know under the Morton's Neuroma tip. The book is on Amazon, but let me save you the nine bucks.
1. Replace all your shoes with shoes that are wider in the toe box, including your casual shoes. If you can't wiggle your toes or if the toe box is snug, it can eventually cause Morton's Neuroma, especially if you've already had it. The bones (metatarsals) are rubbing together, causing inflammation and pain.
2. Skip the bottom two eyelets. I skip the bottom 4 eyelets on some shoes. If your forefoot is already snug in the shoe, you don't really need them.
3. Replace the existing insert with a thinner insert.
4. Wear a super thin sock. Your socks should be no thicker than a t-shirt. This eliminates almost all running socks and they can be really hard to find. You can pick up 8-10 pair of these low cut, super thin socks at TJ Maxx for $4-$6. If your sock provides any cushion in the heel and forefoot, it is too thick. If you wear a size 10 or smaller shoe, you can find these super thin socks in the women's sock section at Walmart for about $6 for 6 pairs. Just buy the size large or extra large.
5. Cut a slit about 1 inch long where the tongue is sewn into the shoe. The cut should run lengthwise about a half inch towards the toe and about a half inch towards the heel. You'll see it widen when you put your weight on your foot, which confirms that your shoe is too narrow.
6. Look at the outside edge of your shoe at the little toe where the mesh upper joints the outsole. Most shoes will have a raised rib of outsole material here to provide lateral support. Use a box cutter to carefully trim this off to allow the side of the shoe to expand a little more.
7. Look inside your shoe. See if the insert begins to ride up the side of the shoe in the little toe area. Most running shoe inserts will do this. Remove the insert and trim off about a 1/8th inch of material along this side starting at the middle of the little toe and going about an inch and a half in both directions.
8. Don't be like the OP, who listed all the things he tried and NEVER tried getting shoes that were wider in the toebox.
9. Remember, replace ALL your shoes with shoes that have a wider toebox. If you wear tight dress or casual shoes for 10 hours a day, fixing your running shoes isn't going to fix your Morton's Neuroma.