7 Steps On How To Do Sesamoiditis Treatment At Home

The sesamoids are two small, pea-sized bones located within the tendons running along the big toe that function in controlling the toe’s movements. Sesamoiditis, or inflammation of the sesamoid bones and/or the surrounding tendon occurs due to too much rubbing of the tendon against the bone, leading to irritation or even fractures.

This may be caused by excessive movements, increased pressure on the ball of the foot, or too much speed and mileage in runners. It is also typical among dancers, athletes, and people with high foot arches. The condition is marked by throbbing pain, bruising, redness, or swelling which can affect a person’s mobility and gait.

Fortunately, the condition rarely requires surgery and sesamoiditis treatment at home can be done for most, if not all cases of sesamoiditis. For more information on what you will need and what you can do, continue reading below!

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7 Steps On How To Do Sesamoiditis Treatment At Home

What You Will Need

  • Over-the-counter medications

Pain and anti-inflammatory medications such as ibuprofen like Advil and aspirin-like Bayer can help in relieving pain and inflammation.

  • Some spica tape or Kinesiology tape

Tape will be used to immobilize the big toe and the joint.

  • Ice pack or frozen water bottle
Sesamoiditis Treatment At Home

Ice or an ice pack is used to reduce swelling and inflammation as well as relieve some of the pain caused by sesamoiditis. If you don’t have an ice pack at home, just get a bottle of water and fill it up to a level that leaves some air inside. This air will provide the space for the water to expand. Pop the bottle into the freezer for a few hours or until completely frozen.

  • Warm water, vinegar, and Epsom salt

Aside from ice, warm water with Epsom salt and vinegar can also help relieve sesamoiditis pain. The Epsom salt and vinegar relax the joints and muscles and reduce inflammation. The temperature can also improve blood circulation in the area, which helps for a faster healing process.

  • Turmeric, garlic, and honey
Sesamoiditis Treatment At Home

All of these ingredients have anti-inflammatory, antioxidant, and pain-relieving properties that make sesamoiditis more manageable. This specific combination also helps lower your cholesterol and blood pressure levels while also helping in the treatment of conditions like acne, asthma, arthritis, ulcers, and body pains and aches.

  • A pillow or a few pillows

Propping the foot or feet on top of a pillow provides support while you do foot exercises. Pillows also increase comfort while resting your feet.

  • Modified shoes, orthotic inserts, or sesamoid relief sleeves

All of these can be bought from physical stores or online and help in controlling or limiting the movement of the sesamoid bones and the big toe to prevent further harm or damage to the tissues. However way you choose to purchase any of these, just make sure to read customer reviews first. You can also consult an orthopedic surgeon or doctor for recommendations based on your condition.

Instructions On What You Should Do

  • Step 1: Before anything else, take medications as suggested in the packaging to help relieve pain and inflammation right away.
  • Step 2: Rest your feet. Do not walk or stand or put any pressure on your toes or the balls of your feet. Reduce or completely stop any type of training on your feet. This can cause further damage and worsen the pain.

Especially if you are experiencing excruciating pain, it may also help to tape around the big toe to immobilize it. This will reduce the inflammation, allow the injured tissues to heal, and prevent further damage. This will temporarily stop all activities that put stress or pressure on the joint.

For instructions on how to properly tape and immobilize the toe, check out this video tutorial:

  • Step 3: While resting, apply an ice pack or some ice cubes wrapped in a piece of cloth or towel on the affected area or areas. Wrap this in place or leave on for at least ten to fifteen minutes at a time. This should further lower down the inflammation and relieve the pain.

If using a frozen bottle of water, place it on the floor while you rest or watch TV. Then, roll your foot over the bottle for no longer than 20 minutes at a time. You can do this twice per icing session. Afterward, you can put the bottle back in the freezer to prepare it for another icing session.

  • Step 4: In a small tub or basin, put some warm water and mix in half a cup of Epsom salt and two to three tablespoons of vinegar. Soak your feet for about ten to twenty minutes. After soaking, dry your feet completely and apply moisturizer as the salt can dry the skin.
  • Step 5: Combine freshly crushed garlic flakes with some turmeric and a tablespoon of honey in some warm water. Drink this concoction twice a day. Do not take this with an empty stomach as it can cause irritation.

Alternatively, you can mix half a cup of ginger juice, half a cup of lemon juice, 25 crushed garlic cloves, a cup of honey, and a cup of apple cider vinegar and process the mixture in a blender. Pour it into a glass jar and store for about five days before use. Mix two tablespoons of this blend in a glass of warm water or juice and drink twice a day, preferably in the morning and at night at least an hour after dinner.

  • Step 6: Perform foot exercises once the pain has become bearable. Lie on your back on the floor and place a pillow behind the legs to raise the foot. Slowly move the big toe upward and downward but stop when pain is felt. Try rotating the toe clockwise and counterclockwise. Make sure to move the big toe and not the ankle joint. This should strengthen the tendon and help the toe bear more weight.

For other effective foot exercises, follow this video tutorial:

  • Step 7: Once you’re ready to walk around or put some weight on your toe, reduce pressure on by wearing sesamoid relief sleeves, orthotic inserts, or modified shoes for sesamoiditis. Other choices include custom-made shoes and shoe pads. Metatarsal pads can also help reduce discomfort and swelling by distributing the weight evenly on foot. Only wear low-heeled, comfortable shoes with soft soles or arch support.

Conclusion

While sesamoiditis can hinder a person’s movement and training, treatment options are available at home. By doing simple steps and following a few tips, not only can the pain and inflammation due to sesamoiditis be relieved, but you also save money and healing time.

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Emily Brathen
 

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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