Sesamoid and ball of foot pain. What you can do about it, my experience, and what the experts may recommend.
See a podiatrist - This may sound obvious but I didn't have much experience with the medical industry so I wasn't sure who to see first. My first appointment was with a Physio but I would recommend instead a Podiatrist because they specialise in foot biomechanics.
Custom orthotics - expensive I know but this is probably the most important thing you can do. You need to offload the area of pain and support your arch. I have had some terrible orthotics made that are simply unwearable as they make the pain worse, keep going back to your podiatrist (or find a new one) until it's perfect for you.
Hoka shoes - the rocker sole, wide toe box and cushioning reduces load in your forefoot. Any shoes with a high heel is out.
Icing - freeze a bottle of water, place a tea towel over it and use it to roll under your foot. Your pain may be due to inflammation so you need to settle this down as soon after feeling pain as possible. My mistake was probably not doing this in the first week following the onset of pain.
Tape foot - the podiatrist may tape your foot in a variety of ways. I found Spica taping to be helpful.
Dancer’s pad - you can buy these but i would recommend buying some Leuko foam and cutting it to try different ways to alleviate the pressure on your ball of foot. Especially if you don't have custom orthotics. This way you can customise it and see what works for you. Try padding your insole over your 4 smaller toes and their metatarsal joints and leave the big toe and joint floating. Or, try making a dome and place this in the middle of your insole - called a metatarsal dome. Make sure you have adequate arch support.
Carbon fibre insoles - i didn't try these but theory is the same as Spica taping which limits the bend of your 1st MTP joint.
Strengthening - a million different exercises you can try. ask your podiatrist but be wary not to do ones that place extra pressure on your ball of foot, specifically 1st MTP joint (big toe joint).
Stretching - I was never sure whether to stretch, strengthen or rest. It felt good for me so i regularly stretched and foam rolled my foot and calf. I think rest in the first few days is important but you need to get moving again to preserve muscle strength.
Ibuprofen gel - did nothing for me
NSAID - did nothing other than upset my stomach
Tiger balm - helped a little when it's really sore
Massage with physio cream - always helps a little in the short term
Stay off hard floors
Here are some more experimental therapies that I came across. I have not tried them all but I think it's worth a go if it helps you avoid surgery.
Bone stimulation
Shockwave therapy
Platelet rich injections
Cortisone injections - helped for 4 weeks then pain returned. Apparently repeated use is not recommended.
Acupuncture - did not help me
Wear a boot - I did this for 4 weeks as a last resort prior to surgery. I was told it's an inflammation issue so it made sense to totally offload it however I think it actually made things worse because the joint is not moving and your foot muscles deteriorate. Not recommended.
ESWT - heard good things about this
Laser therapy
Despite all this, if you are thinking in terms of surgery, rather than excise the bone, think of ways you can preserve the joint. I have come across examples of bone grafting which have been successful, albeit in small patient sample numbers.
I hope this list helps you on your journey to foot pain relief. Feel free to suggest others and I will add it to the list.