Sesamoiditis Exercises are exercises to reduce pain in your joints. The sesamoid is a small, sideways-oriented bone at the base of the big toe, located between the first and second toes. You can also find it on other toes as well.
It is a small triangular-shaped bone round at its base and gets smaller as it goes up toward its tip. Sesamoiditis exercise strengthens and supports this joint to reduce symptoms of stress or injury; this also makes you stronger and less likely to need future surgery.
The sesamoid is a small bone located between the first and second toes, upwards of the big toe. The sesamoid bones in your feet are near the edge of your feet and are very tiny, so it is easy to overlook them.
When you have pain or inflammation in a sesamoid, you can take care of it with simple exercises. These exercises can also help relieve stress on this joint, helping you feel better and preventing future injury to the joint.
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5 Best Sesamoiditis Exercises For Joint Pain
1. Lunge With Twist
Lunge with a twist will help you to reduce pain in joints. The exercise is basically a lunge with a twist to your hip. The half-moon-shaped twist is done with the knee at 90 degrees angle.
The exercise will help you improve flexibility and strength in core muscles, including your hip flexors and abdominal muscles.
How To make Lunge With Twist?
Lunge with a twist is an exercise to decrease pain in joints. You will need three dumbbells and a bench. Begin by standing on the edge of a bench in front of you with your feet together.
Curl one dumbbell up toward your chest and grasp it with both hands. Inhale, then exhale as you bend at the knee and lower your body until it is about 45 degrees to the ground.
Exhale and drive your palms forward as you press yourself back up to the starting position. Repeat this lunge motion 10 times on each leg. This exercise will help increase your hips, legs, and toes flexibility.
2. Heel Slide
The heel slide is an exercise to decrease pain in the joints. The heel slide helps you increase flexibility in your toes, strengthen your calf muscles, and get rid of pain while walking on a flat surface.
How To do Heel Slide?
A heel slide is an exercise to reduce pain in your joints. You will need a tennis ball and a soft rug or carpeted floor for this exercise. Begin by lying on the rug or carpet with your knees bent and both arms by your sides.
You should take a deep breath, then exhale as you slide your right foot out to the side along the floor.
Keep your toes on the floor, but try to extend them as far in front of you as possible. Inhale and return to starting position. Repeat this exercise 10 times for each foot two times a day.
3. Heel Press
The heel press is an exercise to reduce pain in the joints. This exercise will help improve the range of motion in your toes, ankles, and lower leg muscles.
How To do Heel Press?
The heel press is a good exercise to relieve pain in joints. You will need a chair and a rubber ball for this exercise. Start by sitting on the edge of a sturdy chair with both feet flat on the floor and shoulder-width apart.
You should inhale as you press your heels down into the floor while simultaneously pushing the ball against the floor with both hands.
Inhale as you lift back up to starting position and repeat this exercise 10 times on each foot for two times a day.
4. Toe Spread
The toe spread is an exercise to reduce pain in your feet and joints. This exercise will help improve balance, increase flexibility, and strengthen your calf muscles.
How To do Toe Spread?
The toe spread is an exercise to decrease pain in joints. You need a tennis ball and a soft rug for this exercise. Begin by lying on the rug with both knees bent and hands flat on the floor by your sides.
You should take a deep breath, then exhale as you tilt your right foot out to the left side as far as possible without arching your back. Your toes should be pointing to the left.
Inhale and return to starting position. Repeat this toe spread exercise 10 times on each foot two times a day.
5. Sesamoid Release Stretch
The sesamoid release stretch is an exercise to reduce pain in the joints. This exercise will help you improve your flexibility and strength at the base of your big toes and prevent future injury.
How To do Sesamoid Release Stretch?
Sesamoid release stretch is an exercise to decrease pain in joints. You need a small towel or a soft cloth for this exercise. Take a small towel or soft cloth and wrap it around the base of your big toe.
Make a loop with the towel, leaving the big toe uncovered. Hold the big toe in one hand, then gently pull up on the looped end of the towel with your other hand.
Repeat this process for several minutes on each foot. This can help reduce stress and anxiety about getting shoes that fit well or having surgery for this condition.
Note: Pay attention to your pain threshold. Developing a manageable program is important for rehabbing your injury and having good results with Sesamoiditis Exercises.
You should be able to exercise as much as you can tolerate during this time; because you will see better results if you are consistent with your program.
Other Benefits Of Sesamoiditis Exercises
- Reduction in pain
- Better function of your foot and toes
- Improved mobility of your foot and ankles
- Better coordination
When Can You Do Sesamoiditis Exercises?
Sesamoiditis Exercises for Sesamoiditis can be done as a prevention measure or a treatment for your sesamoid condition.
You can start the exercises after the initial inflammation from Sesamoiditis has subsided.
How Long Should You Do The Exercises For?
Depending on the severity of your case, you may need repeated sessions. However, you should always work within your pain threshold. Repeat this process until you are pain-free and the symptoms are no longer present.
You should then slowly reduce your exercise sessions until you do them twice a day for about 3-4 minutes each session.
Risk Of Doing Sesamoiditis Exercises
If you are suffering from Sesamoiditis in your big toes, you should be careful with your exercise sessions. If you have to continue with your exercises despite the pain, go slowly and stop if you experience any pain.
Before starting the exercises for Sesamoiditis, consult with your physician for a proper diagnosis of this condition and before starting these exercises.
With these Sesamoiditis Exercises, remember to do the sesamoiditis self-treatment at home appropriately and follow our rules above.
The Bottom Line
Sesamoiditis is the common name for the inflammation of a sesamoid bone connected to your toes, located between the second and third toe of each foot.
Sesamoids are located close to the edge of your feet, so it can be tough to see them.