Underneath the big toe joint in your foot are two small bones called sesamoid bones. These bones can become bruised, inflamed or even broken, and can make you feel as though you are walking on a rock or pebble. The pain is usually quite sharp and the area hurts whenever you touch or step on it.
Sesamoiditis usually occurs in very (supinated) high-arched, rigid feet, which don’t pronate to absorb shock. Also, if you have a bunion, you are more prone to sesamoiditis, since as the bunion deformity progresses it can lead to more pressure on the sesamoid bones.
You need to relieve the pressure on these bones. This can be done several ways: Change your sneakers or running shoes from firm to softer mid-soles. You can cut a hole in the insole directly under the sesamoid bones. Custom accommodative orthotics are often used in order to treat and prevent recurrent sesamoiditis. If the sesamoid bones are broken or fractured then prolonged non-weight bearing is often needed. If the pain doesn’t respond to simple rest, see your family doctor or a podiatrist.
Make sure that your shoes have adequate cushioning and shock absorbing capabilities, and are not too old.
None really, but if the pain is too much, take a break. You shouldn’t run if it is painful. Doing so may lead to a worse injury, such as a fracture.