Plantar fasciitis is a common condition caused by inflammation in the band of tissue that runs between the toes and the heel bone. Fortunately, there are many remedies for plantar fasciitis to potentially relieve this inflammation and tension on the plantar fascia. You can also find various foods for plantar fasciitis to help improve these symptoms. Combining these natural remedies for plantar fasciitis and leading a healthy lifestyle can improve the health of the foot.
10 Natural Remedies for Plantar Fasciitis
Various natural inflammation remedies can help alleviate the pain plantar fasciitis causes. These remedies are often simple and easy and can be applied in the comfort of your own home. If you experience chronic inflammation or pain of the foot and heel, these natural remedies for plantar fasciitis may help:
1. Turmeric and Curcumin
Turmeric is a popular spice used in many cuisines, which has been known for its anti-inflammatory properties. CURCUMIN is the active compound in turmeric that has also been shown to provide numerous health benefits. Turmeric and CURCUMIN can be beneficial to those dealing with plantar fasciitis by reducing inflammation surrounding the plantar fascia. In addition to improving inflammation, Turmeric and CURCUMIN also are thought to have pain-relieving and antioxidant properties.
2. Essential Oils
Certain essential oils may help improve symptoms related to plantar fasciitis. Many essential oils may have anti-inflammatory properties, which are a key component to helping improve the pain or discomfort that comes from plantar fasciitis. Some of the most popular essential oils for plantar fasciitis include lavender, rosemary, peppermint, eucalyptus or ginger oil. If using essential oils, be sure to dilute them in coconut or olive oils or other carrier oils. You can also add some to warm water for a footbath.
3. Supportive Footwear
Supportive shoes are an essential aspect of maintaining foot health. Proper arch support and comfort can help alleviate tension and stress on the plantar fascia and surrounding structures. A properly fitting shoe can help prevent the plantar fascia from becoming inflamed or irritated. A supportive shoe should bend where the foot naturally bends. The shoe's sole should remain stiff in the middle, which is ideal for providing arch support.
For additional support, you may want to use orthotic shoe inserts to help to distribute your body weight more evenly. Orthotic shoe inserts are beneficial for people who have high arches and may require additional support. There are many pre-made orthotics available that can help to provide arch support.
Doctors and specialists can even help create custom-made orthotic inserts designed to fit your unique foot shape more comfortably and provide the highest level of support possible. Research has shown 90% of runners continued to wear orthotic devices even after their symptoms improved, highlighting the benefits and overall satisfaction a shoe insert can provide.
5. Replacing Old Footwear
Supportive footwear is an essential aspect of ensuring your feet are properly supported. While a shoe may provide ideal support at first, repeated wear or extended use may cause the support to deteriorate or be less effective. If you use the same pair of shoes each day, consider replacing them with a newer pair. Common signs shoes may need to be replaced are the deterioration of internal or external shoe structures, recurring foot blisters and new pain developing in the feet or legs.
Gentle stretching of the heel, calf and arch of the foot can help relieve plantar fasciitis pain and tension. In addition to routine stretching, strength exercises can also help improve plantar fasciitis symptoms. Common plantar fasciitis stretches include calf stretches, towel stretches and toe-curling stretches. Create a daily stretching routine to potentially alleviate painful symptoms and reduce inflammation of the plantar fascia. You could also stretch before activities like running and as a cooldown after.
Ice and cold compresses can reduce inflammation in the heel and arch of the foot. Applying an ice pack a few times a day for 10 to 20 minutes can reduce painful symptoms and inflammation. When using an ice pack, you will want to cover it with a piece of cloth to avoid irritating the skin of your foot.
8. Night Splints
Another way to help relieve pain and tension associated with plantar fasciitis is to wear a night splint. Night splints can help maintain elongation of various foot structures to ease tension in the foot where plantar fasciitis originates. Generally, specialists believe night splints often work best for those who have had plantar fasciitis for at least six months.
Night splints come in both hard and soft models and are typically used for one to three months to improve heel pain and plantar fasciitis. Studies have shown patients experience significant relief from heel pain in the short term with night splints.
Simple massage techniques can reduce heel pain and alleviate built-up tension within the foot. You can use your thumbs to gently work your way from the balls of your feet to your heel, massaging the arch, heel and other important structures of the foot. Footbaths can also be an excellent way to relieve stress and tension in the feet.
You can also use a foam roller or even a water bottle to stretch the arch of your foot. Place a foam roller or water bottle on its side on the floor and place the arch of your foot over it. Gently applying pressure forward and backward can help to massage and stretch the arch.
10. Losing Weight
Maintaining an ideal weight is often part of leading a healthy lifestyle. If you carry additional weight, it can add extra pressure and stress on the plantar fascia, worsening plantar fasciitis symptoms. Losing weight and ensuring you are in a healthy weight range can help reduce tension and pain in the plantar fascia. Healthy weight loss can help improve the flexibility of the plantar fascia and relieve heel pain, as well.
Nutrients and Foods for Plantar Fasciitis
In addition to natural remedies, many foods and anti-inflammatory recipes can improve plantar fasciitis symptoms. Try to incorporate these ingredients and nutrients into your meals to help promote proper foot and heel health:
- Aloe vera: Aloe vera contains anti-inflammatory properties, which can be beneficial for those dealing with plantar fasciitis. In most cases, aloe vera gel is applied topically to the heel and foot, but you can also enjoy it as a juice.
- Herbs and spices: Various herbal treatments can help improve the symptoms of plantar fasciitis. Some of the most popular spices and herbs for inflammation include Turmeric, cinnamon, ginger, black pepper and tea tree.
- Omega-3: Omega-3 is a healthy fatty acid that can reduce inflammation and improve heel pain. Omega-3 is found in various foods, including tuna, salmon and even flax seeds.
- Vitamins and minerals: There are numerous vitamins and minerals to help alleviate symptoms related to plantar fasciitis. Some of the common ones include vitamin C, calcium and magnesium.
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*These statements have not been evaluated by the Food and Drug Administration. The products are not intended to diagnose, treat, cure or prevent any disease.