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Foot Pain

Sesamoiditis Exercises

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1 month ago

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by james

Sesamoiditis is a painful condition that affects the sesamoid bones located under the big toe. It is primarily an inflammatory condition where one or both of the sesamoid bones become irritated and painful as a result of increased activity levels, tight-fitting shoes or high heels. Sesamoiditis is a difficult condition to treat and for the acute phase, we have provided a home treatment plan.

After one to two weeks of symptoms then exercises are the best form of treatment for Sesamoiditis.

Best Exercises for Sesamoiditis

A mixture of stretching, balance and strengthening exercises is most effective for the treatment of Sesamoiditis. Stretching exercises can provide immediate pain relief while strengthening and balance exercises can help to address the causes of Sesamoiditis.

Stretching Exercises for Sesamoiditis

Soleus Stretch For Sesamoiditis

  • Stand upright with the affected leg behind you
  • Bend the back leg while keeping your heel on the floor
  • Stop and hold when you feel a pull on the back of your leg
  • Hold for 45 seconds
  • Repeat 3-4 times daily.

Gastrocnemius Stretch For Sesamoiditis

  • Stand upright with the affected leg behind you
  • Keep the knee straight on the leg behind with a slight bend on the knee in front
  • Move forward on the front leg while keeping both heels on the floor
  • Stop moving forward once you feel a stretch on the back leg
  • Hold for 45 seconds
  • Repeat 3-4 times daily.

Big Toe Stretch For Sesamoiditis

  • Place your big toe up on top of a rolled towel
  • Bend your knee forward until you feel a stretch under your foot.
  • Keep your foot flat on the floor for the entire stretch
  • Hold for 45 seconds
  • Repeat 3-4 times daily.

Strengthening Exercises For Sesamoiditis

FHL Strengthening For Sesamoiditis

  • In a long sitting position, place a band around your big toe
  • Hold the band in your hand and bend your big toe against the resistance of the band
  • Slowly return to your starting position to complete one repetition
  • Repetitions: 15
  • Sets: 3
  • Frequency: Once daily

Calf Raises On A Cushion

  • Stand upright with your knees straight on a cushion
  • Maintain this knee position while lifting both heels off the floor
  • Hold at the top of the range for 45 seconds
  • Slowly return to your starting position to complete one repetition
  • Repetitions: 15
  • Sets: 3
  • Frequency: Once daily

Toe Crunches for Sesamoiditis

  • Sit with your feet flat on a piece of paper towel
  • Slowly try to dome your foot by lifting your forefoot and flexing your toes
  • Slowly return to your starting position to complete one repetition
  • Repetitions: 12
  • Sets: 3
  • Frequency: Once daily

Balance Exercises for Sesamoiditis

Single Leg Balance for Sesamoiditis

  • Standing, take the unaffected foot off the floor
  • Fix your eyes on a point on the wall
  • Maintain this position for the desired amount of time
  • Hold: 60 seconds
  • Sets: 3
  • Frequency: Once daily

Single Leg Balance on a Cushion for Sesamoiditis

  • Stand on a cushion, take the unaffected foot off the floor
  • Fix your eyes on a point on the wall
  • Maintain this position for the desired amount of time
  • Hold: 60 seconds
  • Sets: 3
  • Frequency: Once daily

Physiotherapy with James McCormack

This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.

Related Article: Sesamoiditis: Symptoms, Causes & Diagnosis

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