Pain in the ball of the foot: Morton's neuroma explained
Why the ball of the foot can burn, tingle or feel like a pebble under the toes, what contributes, and the NHS self-help advice.
Morton's neuroma is a thickening of tissue around a nerve between the toe bones, most often between the third and fourth toes. It causes pain in the ball of the foot, often described as like standing on a pebble or a fold in the sock. It tends to be worse in tight shoes and can build over time.
When to get urgent help
Go to A&E or call 999 if you have any of these. They can be signs of a fracture, infection, blood clot or other emergency.
- A limb that looks deformed, or a joint that you cannot move or put weight on after an injury
- A cold, pale or numb foot or hand after injury
- A hot, red, swollen joint with a high temperature
- A painful, swollen, warm calf, with or without breathlessness or chest pain
What it can feel like
- Shooting, stabbing or burning pain between the third and fourth toes
- A feeling of a pebble or lump under the foot
- Sometimes tingling or numbness in the toes
- Pain that is worse in tight or high-heeled shoes, and with walking or running
Common contributors
- Irritation or damage to the nerve between the toe bones
- Tight, pointed or high-heeled shoes
- High-impact activity such as running
- Other foot problems such as flat feet, high arches, bunions or hammer toes
General self-care
These are general comfort measures many people find reasonable. They are not a treatment plan, and what suits one person may not suit another.
- Rest and raise the foot when you can
- Wear wide, comfortable shoes with a low heel and soft sole
- Use soft insoles or metatarsal pads. A pharmacist can advise
- Take ibuprofen or paracetamol if you need to, following the packet instructions
- Reduce high-impact activity, and lose weight if you are overweight
When to see your GP
See your GP promptly, or call NHS 111, if you have any of the following:
- Pain after a significant injury, fall or twist
- Pain that is constant, severe or getting worse, or wakes you at night
- Unexplained weight loss, fever or feeling generally unwell with limb pain
Consider seeing your GP if:
- The pain is severe, stops you doing normal activities, or is getting worse or keeps coming back
- Pain has not improved after about two weeks of self-treatment
- Tingling, weakness or numbness in the foot, or pain after a recent foot injury or surgery
Where an osteopath fits in
There is limited good-quality research showing that hands-on treatment changes the course of Morton's neuroma and forefoot pain, so I do not claim that osteopathy treats it.
What an osteopath can usefully do is assess the foot, ankle and lower leg, check footwear, advise on activity, and refer you to a podiatrist or your GP if insoles, injections or other treatment may be needed. The NHS lists footwear changes, pads and pain relief as first steps. If the assessment suggests you need your GP, a physiotherapist or a specialist instead, I will tell you.
If you would like your symptoms assessed, you are welcome to book an appointment. Osteopathic care is not right for everyone, and if something needs medical attention first, I will tell you.
Common questions
Why does my foot feel like there is a pebble in my shoe?
That is a classic description of Morton's neuroma. The NHS lists a feeling of a pebble or lump under the foot, along with shooting, stabbing or burning pain between the third and fourth toes.
Which shoes are best for Morton's neuroma?
The NHS suggests wide, comfortable shoes with a low heel and soft sole, and avoiding tight, pointed shoes, high heels and thin soles.
Sources and further reading
Links open in a new tab. Sources were checked in October 2026.
Related guides
This page is general information to help you understand common aches and pains. It is not medical advice and cannot diagnose your problem. If you are worried about your symptoms, please speak to your GP or call NHS 111.