I agree with the other posters that it sounds like Morton's neuroma (an inflamed nerve between the 3rd and 4th metatarsals).
I have had two episodes (lasting ~2 weeks and ~4 weeks). I'm also a midfoot/forefoot striker and I run 80-150 km/week throughout the year. I'm not certain about the trigger, but both times I was running in old Kinvaras. Those shoes have a relatively narrow toe box. The key to dealing with Morton's is to find a toe box that is wide enough to allow your toes to splay in an unconstrained way. Here are some common-cited solutions that I tried, in order of effectiveness:
Forums are full of Morton's neuroma horror stories involving failed surgeries, years of recovery etc. Don't get discouraged, I think that only people with severe cases take the time to post. Also, at the one physio appointment I had, she was pushing custom orthotics. Views on orthotics are very mixed and I have had success with cheaper options. Good luck!
ETA - 7. Minimize walking in bare feet. I wore flip-flops around the house at all times.
CodyBeals.com | Instagram | TikTok
ASICS | Ventum | Martin's | HED | VARLO | Shimano | 4iiii | Keystone Communications
I have had two episodes (lasting ~2 weeks and ~4 weeks). I'm also a midfoot/forefoot striker and I run 80-150 km/week throughout the year. I'm not certain about the trigger, but both times I was running in old Kinvaras. Those shoes have a relatively narrow toe box. The key to dealing with Morton's is to find a toe box that is wide enough to allow your toes to splay in an unconstrained way. Here are some common-cited solutions that I tried, in order of effectiveness:
- New shoes with a wider toe box (check out other Saucony shoes, NB Minimus and Altra Instinct among others). More cushioning could help, but it's not the main factor.
- Taping/padding - this took a lot of experimentation but was eventually quite successful. I found that the best technique was to cram a lot of foam padding (I used foam make-up pads - cheap and easy to find) between the 3rd and 4th toes and secure it lots of athletic tape. I also taped my 3rd toe to my 2nd. They key is to lightly tape the foot while it is loaded. You don't want to create any kind of compression. This technique forces the toes apart and takes pressure off the nerve.
- Rest - During the second episode, I took a full week off running. I'm not convinced that this was necessary or helpful, but it was the off-season anyways.
- Ice - I have to idea if this did anything, but I did it all the same.
- NSAIDs (I used IBU) - Again, no idea if this helped at all.
- Off-the-shelf metatarsal lift - complete failure. Because the painful area is so localized, I had slightly better luck making my own lift out of a foam mouse-pad and supergluing it to my insole in just the right spot. Really it just felt annoying while running and improper shape/placement made things worse.
Forums are full of Morton's neuroma horror stories involving failed surgeries, years of recovery etc. Don't get discouraged, I think that only people with severe cases take the time to post. Also, at the one physio appointment I had, she was pushing custom orthotics. Views on orthotics are very mixed and I have had success with cheaper options. Good luck!
ETA - 7. Minimize walking in bare feet. I wore flip-flops around the house at all times.
CodyBeals.com | Instagram | TikTok
ASICS | Ventum | Martin's | HED | VARLO | Shimano | 4iiii | Keystone Communications