Helpful Tips For Healing Sesamoid Injuries. Here’s What Worked For Me.

No foot injury is a good injury, but a Sesamoid Injury can be one of the worst! It has one of the longest recovery timelines and often people never recover properly. Here’s my story on dealing with a painful Sesamoid Injury and helpful tips that worked for me. This is based off of my own personal experience and is not medical advice. As always, check with your doctor before making any health changes. I hope this post serves you in having healthy feet and living an active life.

Sesamoid Injury

Sesamoid Injury

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In this post, I share my story in dealing with a painful, frustrating Sesamoid Injury and share suggestions that helped me heal. PLEASE ALSO READ: Sesamoid Injury Recovery Update 2017 for more insight and guidance to help in your healing!! 

My Story On How I got a Sesamoid Injury

I was a dancer and athlete my entire life. I majored in Dance at UCDavis and taught fitness throughout highschool and college. I was always moving with no serious injuries or anything that sidelined me for longer than a few days. I never had foot pain or foot problems. Then at age 31, one day I noticed the ball of my foot hurt. I thought it was strange and decided to foam roll my foot on a golf ball to try and work out the kinks (because typically foam rolling the feet always helps!). The next day, I couldn’t walk. The ball of my foot felt hot, painful, and swollen. I had no idea what had happened, but I knew it wasn’t good. I went to the doctor and they told me I had a Sesamoid Injury. The first doctor I saw advised me to wait on getting an xray, they said I had only bruised my Sesamoid. I was put in a boot and told to lay off of my foot. Three months later, I had no progress, so I decided to get an xray. The xray showed an “oncult” fracture in my medial sesamoid.  I followed the same steps: lay off the Sesamoid as much as possible. Six months later, a physical therapist told me to start doing barefoot exercises to help with the pain. I followed this plan, thinking it was helping, but it was only causing inflammation. It wasn’t until 8 months into the injury I found a doctor that really understood Sesamoid Injuries. She put me in stiff shoes with a orthotic custom fit for my foot (and with a cut out for my sesamoid). Within weeks, I had made incredible progress and wasn’t experiencing pain. From there, I started working with a Physical Therapist at San Francisco Crossfit, who knew how to help people heal from Sesamoid Injuries. We did conditioning workouts to help me strengthen all of the areas around my foot without putting pressure on the injury. This was incredibly valuable in helping me return to movement and restore my body. Once the foot was pain free, we gradually started to introduce loading the big toe joint and bending the foot into workouts. A year later, I am 98% pain free in my foot. I haven’t returned to wearing high heels or running, but I am confident within time I will be able to mindfully try both. One of the hardest things for me in this process was the lack of information on healing Sesamoid Injury. If you google Sesamoid Injury, the results are so disheartening and traumatizing. Hence the motivation to write this post and share my story with you. If you are dealing with a Sesamoid Injury, I hope the below gives you insight and helps you along your healing journey. First let’s talk about Sesamoids and understand the important role they play in the body.

In this video I share my experience in dealing with a Sesamoid Injury and healing suggestions that worked for me

Sesamoid Foot Injury. Here’s What Worked for Me In Healing.

What the heck are sesamoids?

A sesamoid is a bone embedded in a tendon. Sesamoids are found in several joints in the body. In the normal foot, the sesamoids are two jelly bean-sized bones located in the ball of the foot, beneath the big toe joint. The sesamoids act as a pulley for tendons, their primary function is to help raise and lower the big toe with each step (allowing you to push off your foot when you walk, run, dance, or jump).  The sesamoids also serve as a weight bearing surface for the first metatarsal bone (the long bone connected to the big toe), absorbing the weight placed on the ball of the foot when walking, running and jumping.

Sesamoid injuries can involve the bones, tendons and/or surrounding tissue in the joint. They are common with activities requiring increased pressure on the ball of the foot, like running, basketball, football, golf, tennis and ballet. People with high arches or flexible feet are at risk for developing sesamoid problems. High-heeled shoes can also be a contributing factor.

Lucky for me, I did ALL of the above before my injury: running, dancing, jumping, and high heel shoe wearing with high arches and flexible feet. I was a prime candidate for a Sesamoid Injury. 

What are the symptoms of a Sesamoid Injury?

  • Pain is focused under the big toe on the ball of the foot. With sesamoiditis, pain may develop gradually, whereas with a fracture, the pain will be immediate. For me, I literally couldn’t walk with my injury. It was too painful.
  • Swelling and bruising may or may not be present.
  • There may be difficulty and pain when bending and straightening the big toe.

Sesamoid Injury Healing Suggestions

Because the sesamoid bones are weight bearing, they are incredibly tough to heal. We are always using our feet, and the only break they get to repair & heal is while we sleep. But DONT get discouraged! You can heal from a Sesamoid Injury! You just have to be patient, smart, and have the right team of professionals to work with. I have found some ways to help in healing from a Sesamoid Injury and want to share them with you. But first, before we get into what has worked and is currently working for me, you should know a few things:

I am not a doctor. This is all based on my personal experience and research. Please LISTEN to your body, do your own research and investigating. These are just tips that will hopefully give you some insight and healing.

To completely heal, you MUST be diligent and take healing seriously the entire time. You have to become more stubborn than the injury itself.

A few thoughts on healing Sesamoid Injury based off my personal story:

Initial stage of Healing a Sesamoid Injury:

  1. Find a REAL doctor who knows about Sesamoid injuries. Since the Sesamoid Injury is a rare injury, many doctors dont know how to properly treat it. I was asked several times by physical therapy clinics how to SPELL Sesamoid (not a good sign!)! Many people havent heard of Sesamoid Injuries and if they have, dont have the right experience to work with you. Make sure the professionals you choose have had success helping patients in coming back from Sesamoid injuries. I wasted a lot of time with the wrong doctors and bad medical advice. It made my recovery a much longer process.
  2. OFFLOAD. You have to get off the Sesamoid Injury as much as possible to get it to heal. Keep your foot stiff and immobile. Use a boot and try not to walk or bend the foot. I know if you are active, this can feel like a death sentence. But just DO IT. Use my Hurt Foot Workouts to help you keep your body and mind moving while you give your foot a break. 
  3. Never walk barefoot. I had a pair of shoes for home and a pair of shoes for outside of the home. You don’t want to be walking around barefoot and putting pressure on the Sesamoid Injury (or running the risk of bending your foot – which causes pain).
  4. Use cut out orthotics that allow the Sesamoid bone to float. 
  5. Focus getting the inflammation down. I took daily epsom salt baths and used supplements like Arnica . I include my full list of food supplements in My Hurt Foot Fitness Program. 
  6. All exercise should not use your foot. Again, I included all of the safe exercises, workouts and routines in My Hurt Foot Fitness Program. It can be done safely while you heal. 

Coming back into movement after a Sesamoid Injury 

  1. Start physical therapy ASAP. This has helped me tremendously. There is no way I would have made the progress I have without it.
  2. Find a supportive shoe with a wide toe box. I used the Altra Running shoesI bought 3 pairs (one to wear at home, outside, and travel). I’ve heard some Sesamoid Injury folks respond well to the Hoka shoes, but these didnt work for me. 
  3. Once the injury is stabilized & under control enough to move a bit, get into the pool. It brings down inflammation, increases circulation which flushes out the sesamoid area, helps with range of motion and you feel amazing. Just be super careful when you push off the wall, or do no walls to not place the injury at risk. I swim 30 minutes about 3-4 times a week.
  4. For me, spinning/indoor cycling was a great workout that didnt place excess pressure on my foot. The stiff sole of the cycling cleat kept my foot and big toe joint from bending. My good foot doctor even told me that the spin cleat was ideal to protect my toe! I put a J pad cushion in the cleat to help offload the sesamoid even more. But again: listen to your body and if spinning is too much for you, dont do it.
  5. Do Strength training! You must re-condition your body. Perform strength training without bending the foot. Squats, dead lifts, hip bridges, exercises that allow you to strengthen your hips, butt, legs, core, and more without bending the foot or putting excess stress on the Sesamoid. You are strengthening all of the areas AROUND your foot to help you come back to full health. Avoid lunges, planks, or anything that bends your foot. 
  6. Once the bone has healed, you want to SLOWLY transition back into loading the foot. You will have to carefully start to load the foot. This needs to be done properly and only a little bit at a time.

How To Heal from a Sesamoid Injury and Still Exercise

What the Sesamoid Injury Has Taught Me

  • To not take movement for granted. I am so much more grateful for any activities I can do. Every day I wake up healthy I say thank you.
  • That you don’t have to run (or jump!) to be in great shape. You can maintain your fitness with a foot injury. I share my secrets here. 
  • That there is so much to love about life outside of exercise! I found other hobbies and things that I loved that didn’t involve my body.
  • That the body changes over time. One day my body wont be able to do all of the things that it used to do. So it’s important to strengthen other parts of myself – because no matter how your body changes YOU are still YOU inside.
  • That the world keeps spinning. Life goes ON. You have to find ways to be happy even with your foot injury. Accept, deal, and heal. Find the good in life and BE HAPPY!

Have you dealt with a Sesamoid Injury? What has worked for you? Let me know in the comments below.

If you are dealing with a painful foot injury right now, I know how you feel and my heart goes out to you! I hope this post is helpful for you and I want you to know: you are not alone. You will get through this and be stronger because of it. I am here to support you in having healthy, happy feet for life. Looking forward to sharing some satisfying steps and foot success with you online and off.



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27 thoughts on “Helpful Tips For Healing Sesamoid Injuries. Here’s What Worked For Me.

  • By Kristin - Reply

    Thank you so much Caroline for sharing your sesamoid journey with us! It is refreshing to read a post like yours that is so positive and informative for others dealing with this very same injury I can’t thank you enough! 🙂

    • By carichic - Reply

      Thank you Kristin! I hope to help others in healing from such a tough and frustrating injury.

  • By Ashley D. - Reply

    I am so beyond happy I came across this…it gives me hope. Like you, I’m a high heel wearing former dancer with super high arches who runs…so it’s shocking I haven’t injured it until I turned 31. I fractured my lateral sesamoid in my right foot in March 2016 while running a 5k. Well, I didn’t realize exactly what I did and put off getting it checked because I never had swelling. I had pain the next day and eventually it went away, but I never thought it was more than just a “tweek” in my foot. The pain would come and go with excessive physical activity, and finally in May 2017, I went to a podiatrist only to find out that I in fact have a chronic fracture.

    One should NEVER look to Google about anything body related, but being a massage therapist, I wanted to know what I was dealing with. Talk about sheer panic setting in! Being a former dancer, I can’t imagine having surgery on my foot and potentially having my balance messed with. That’s all I can think about! I’ve been in a walking boot since May 1st, NWB for 4 weeks and using an ultrasound bone stimulator for 3 weeks. I’ll do anything to NOT have surgery for this.

    Being the active person I am, it’s been killing me to not workout…and I’ve been noticing that my calf muscles on my right leg are atrophying (scary!!!). I can’t wait to check out what kind of exercises you have done for your whole body while in your boot. Hopefully it will give me the boost I need right now.

    I go back to the doctor on Monday for a check up…so fingers crossed that everything is healing really well. 🤞😊

    Thanks again for your post!!!!

  • By leo - Reply

    Really Thank you for sharing these experience and lessons with us. I am dealing with this challenge (I don’t wanna use the word “Problem”) and you make me have confidence to go through this. really really appreciate it !
    btw: I am from Taiwan!

    • By carichic - Reply

      appreciate you reading and commenting Leo! Sending you good vibes from SF!

  • By Rachael - Reply

    I just wanted to say thank you for all of your information and workouts for a sesamoid injury. I was obsessed with barre class and ended up with a terrible sesamoid injury that I’ve been working on since March. It is so true that many doctors/PT places do not understand/know about the injury and it seems like such a slow recovery. Thanks for giving me hope and exercises to do so I don’t go crazy! : )

  • By Geneva - Reply

    Definitely the best article I have read about a 1st hand experience. I too am very active; dance, teach fitness and wear high heels. This has been extremely helpful and has given me some of my hope back to have an active life again.

    • By carichic - Reply

      I am sending you positive energy for healing! Give it time – you will get back there!

  • By Cindy - Reply

    Thank you so much for taking time to share your story. I now have a glimmer of hope that this injury will heal eventually. I am looking forward to using your fitness program tomorrow instead of sitting around and feeling sorry for myself. Thanks again!

    • By carichic - Reply

      You are doing great Cindy! STAY IN FAITH!! Your injury will heal! And Im also putting together an interactive Hurt Foot Fitness program! Even better! Stay tuned for more… and get excited to spend more time getting active and staying positive with me while you recover <3

  • By Anna - Reply

    So excited to read this and it gives me motivation to just lay off my foot! Been dealing with this for more than 2 years now and it’s gradually gotten worse. Don’t think it’s actually fractured because it was a gradual onset but I’m having a CT scan in a couple weeks. Thanks for sharing your story!

  • By BRUNO - Reply

    Thanks for sharing this!
    Similar situation here and is good to read I’m not alone 😉

  • By Megan - Reply

    This is the most helpful thing I have read about a broken sesamoid bone. I broke mine over a year ago, and it still has yet to heal or stop hurting. So this gives me hope as I was starting to consider surgery. I am 27 and very active I am always on my feet! I still do crossfit but had to give up running, kickboxing and my tough mudder races. Sometimes it get’s so frustrating, but I always have to remind myself that it could be worse. After getting multiple X-rays and MRI’s and seeing 2 different doctors and they aren’t much help so I decided to stop wasting my money going there. I did get custom made orthotics but I am still in pain, while wearing them. I guess my question for you is how long did it take for your foot to stop hurting?

    • By carichic - Reply

      Hi Megan! The timeline for healing is different person to person – every body is different! My foot gets sore sometimes when I use it too much. Also: once you hurt your Sesamoid, you may always have a sensitivity there. If you need to set up a coaching call to gain more insight and support in your healing journey, let me know. I have been able to help Sesamoids all over the world in developing a personal healing plan and make progress. Also, be sure to check out this post: and watch all the videos!! Sending you healing love and positive energy <3

      • By Megan - Reply

        Caroline thanks so much I would love any extra help I can get as I am desperate at this point. Have you gotten the injections in your foot? I’ve had one so far but getting mixed messages from doctors about it. And also I’m always on my feet at work do you have a certain shoe you can recommend. Or do you just wear sneakers all the time?

        • By carichic - Reply

          Hi Megan! I have not had injections and am not sure about them. I wear sneakers ALL the time with my custom orthotic inserts made by Doctor Arlene Hoffman DPM in San Francisco. I hope this is helpful! Let me know <3

  • By Olivia - Reply

    Thanks for sharing your experience. I have been “blessed” with extra sesamoid bones on my 3rd and pinky toes. I fractured the sesamoid on my 3rd toe almost 3 months ago. Obviously still hurting pretty bad. Wishing I could make myself stay off my foot, but that is so hard! The Dr has mentioned surgery several times, but I told him I am not the surgery-type! ha! I really do not want to go there if I don’t have to. He says with me having extra sesamoids that its untelling how my tendons are wrapped around each one and that is contributing to me not healing too. Not where I want to be, but I know it could be worse. 🙂 Thanks again for sharing with us!

    • By carichic - Reply

      Olivia I am thinking of you and sending you love. Keep me posted on your healing journey!

  • By Heather - Reply

    Would you mind sharing who your doctor is? I live in San Francisco and have been dealing with a sesamoid issue for months now. This was really helpful, thank you!

    • By carichic - Reply

      Doctor Arlene Hoffman DPM! Shes great!

  • By Amie - Reply

    Hello, I received news October 30, 2017, that I broke my right foot medial sesamoid bone. I came across this webpage and THANKED GOD for you! Thank you for making the decision to journal your healing process via blogs, videos and this webpage! I can truly use the support. I’ve never broken a bone before and I’m told by my podiatrist that this is the worst bone to break! I was given a össur air walker boot to wear. My doctor ordered me to wear the boot outdoors and indoors, even to sleep. He mentioned not to elevate the foot. He said that he needs as much blood supply to the area to help the bone heal. Surprisingly I don’t feel as much pain as I did the first two days but there is swelling over a week later. Did u walk on your foot in the supportive footwear or did u keep it off the ground and use crutches until the bone healed? Thank you for all of your help and time taken to read and reply to my post!

    • By carichic - Reply

      Hi Amie! Im so sorry to hear about your sesamoid. I did not have as severe a case and am lucky that i did not need crutches. You have to give it time to heal! Broken bones will heal if you let them. Listen to your doctor and be kind to your body!! I am happy my posts have been helpful to you and am sending love.

  • By Marie-France - Reply

    Thanks Caroline for your personal insights and suggestions. I just had an MRI that confirmed that I had a fractured sesamoid bone in my left foot. I also have a Ganglion cyst in the same area of my foot that makes it feel like I am walking on a marble. I was just fitted with a walking brace that I need to wear for 6-8 weeks. I was surprised that it was a fracture as I have not sustained any injury in my foot. I am not a physically active person (no sports or dance) and do not wear high heels. I feel discouraged as the pain has been increasing over the last 6 weeks since I first noticed that the ball of my left foot was swollen and bruised. What have you done to control the pain? Have you heard of a cyst in addition to a fracture of the sesamoid bone? Any recommendations?

    • By carichic - Reply

      Hi Marie! Wow that sounds super painful – I have not heard of a cyst in addition to fractures. What does your doctor recommend?

  • By Russ - Reply

    Great tips thank you, I’d like to add a couple if I may. Unfortunately, I had to take my sesamoid injury to the surgical route, 7 screws and a plate, which is described as a sesamoid fusion, basically one of the most painful injuries I have in my life (I had spinal fusion, C4, 5, 6- 2/12 years back) and I would take that over again versus sesamoid fusion. Basically, since a tendon is involved they grind the Metatarsal bone, attach your middle phalange bone with the Metatarsal bone and with 6 direct screws through the plate and a 45 degree screw that stabilizes the fusion. This leaves you with just movement in your big toe if your lucky, its very limited movement and at first (0) flexibility. I broke my middle phalange (bone between big toe and Metatarsal bone). Right after the injury I basically self diagnosed myself and used ice and elevation to reduced the swelling and hopefully heal up, not the correct choice because when I walked the phalange kept splintering causing more damage than I had already done thus the reason for the sesamoid fusion surgery.

    With all that said, follow the 25 steps that Caroline outlines, countless athletes never return to their normal activities due to sesamoid injuries and / or surgery, it’s just not possible due to the pressure and weight bearing on that area of your foot. The tip that stood out to me most was finding a provider/physician that specializes in sesamoid injuries, an orthopedic provider might have a class or two but a Podiatrist than can perform surgery is who you should be seeing if you choose to go in.

    A couple of quick tips if you decide or have to have sesamoid fusion surgery:
    * Be prepared for immobilization, by this I mean prepare mentally and prepare your home, prepare your caregivers with every ounce of information to assist you when you are immobilized, read everything you possibly can for aftercare and be a patient patient, I was immobilized for 4 & 1/2 weeks and my hardest part of the immobilization was the mental aspect, you go from 100 mile per hour life to stop, be prepared mentally and ask for help if depression sets in as can easily happen with active people.
    * Follow your aftercare instructions to the letter, do not and I reiterate do not try to short cut your healing process. Correspond with your surgeon or his or hers PA, tell them the truth on your recovery (xrays dont lie), if you push it, your recovery time will triple or you can end up back on the table starting all over again, if you read blogs you will find many cases of people that broke their plates, screws, etc trying to do what they used to do and starting over would take another year of activity of your life.

    In closing, stay positive as possible, in the beginning of rehab, the bad days will be more often then the good days, but stay positive that you know the bad days will lesson and even out the good days and then the good days will slowly take over the bad days, even when you hear the words “this will be a 15-18 month heal” stay positive. thank your caregivers, they are the most important people to you during your recovery, I’m in my 7th month of healing, walking without my boot 3-4 days per week (make sure you put it on when needed). Lastly, set an attainable goal, not an unrealistic goal an attainable goal, mine is to run a 5k during labor day weekend of 2018, attainable if all goes well. Caroline, thanks for the tips and the comment section and yes I have subscribed! I wish i would have seen your information sooner! And yes, barefoot days are over:)


    • By carichic - Reply

      this is a great comment and feedback Russ! THANK YOU for sharing <3

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