Top 6 Plantar Fasciitis Remedies in 2017
Plantar fasciitis is the inflammation of the plantar fascia, a ligament that helps in supporting the arch. This condition occurs when this band of tissue is overstretched or overused. One of the symptoms of plantar fasciitis is stabbing pain in or around your heel. It affects many people around the world, especially runners and those who are required to be on their feet throughout the day. Experts believe that the causes are multi-factorial. It includes over training, over pronation, older age incorrect form when working out and overweight.
10% of the population are affected by heel pain (1).To alleviate the pain and treat the condition as soon as possible, below are top plantar fasciitis remedies in 2017. Make sure that you also give your feet enough time to rest to speed up your healing process. In some cases, your doctor may recommend physical therapy to stabilize your ankles and heels better.
Best Plantar Fasciitis Remedies in 2017
Here are the best plantar fasciitis treatments that can help in minimizing your pain.
1. Rest and Cold Compress
When it comes to treating plantar fasciitis, it is important to take time off from activities and repetitive movements that increase pain or initiate the condition. Your feet will need several weeks or a few months of rest to heal the affected ligament. While resting, you can perform other activities that do not trigger pain.
If the area is swelling, elevate the affected foot and use a cold compress. This will alleviate the pain and reduce inflammation caused by plantar fasciitis. Simply wrap some ice cubes in a thin cloth or freeze a bottle filled with water and place it over the sore area for a couple of minutes. Repeat the application a few times a day. If ice is not helping after two or three days, you can try heat compress (2).
2. Foot Massage
Giving your affected foot a massage, either with an electric massager or manual, can provide you relief from inflammation and pain caused by plantar fasciitis. It releases tension in the heel area and stimulates blood flow to accelerate the healing process of your affected foot.
You can apply some warm sesame or coconut oil while massaging the sore area for ten minutes. Repeat the process two times a day to alleviate the pain and increase blood flow.
3. Stretching Exercises
Tightness of the calf muscles and Achilles tendons can contribute to the pain as it pressures your plantar fascia. Here are some stretching exercises that you can perform.
· For toe stretch exercise, sit on a chair and extend your leg, keeping your heel on the floor. Reach down and gently pull your big toe up and back. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.
· Roll a golf ball or frozen water bottle under the arch of the affected foot. Start from the front towards the back while applying a little pressure. Keep doing this for a couple of minutes.
· If you experience pain when you stand in the morning, make simple stretches before getting out of bed. Sit up in bed while flexing your feet. Hold onto your flexed feet and pull them toward you gently. This will stretch your calves and Achilles tendons. Hold your position for 30 seconds and relax. Repeat this exercise two or three times every morning.
For more stretching exercises, consult a physical therapist.
4. Foot Arch Supports
Another method to treat plantar fasciitis is by using foot arch supports. These are pads that support the arches of the feet with a Velcro strip. These small, lightweight pads can be worn with shoes. They are designed relieve stress from the plantar fascia ligament and reduce pain. The padded area in your arch will prevent your foot from flattening out while standing or walking. Thus, it stops further damage and inflammation to that area.
5. Proper Shoes and Footwear
Shoes affect your ability to withstand pressure and force. Limit the use of high-heels or sandals and look for shoes that provide adequate heel and arch supports. Consider wearing night splints or specialized foot orthotics if you are experiencing severe pain. Your physical therapist or doctor may recommend shoes and footwear to stretch your calf. Splints can be worn during sleep to pull your Achilles tendon and plantar fascia.
Athletes often develop plantar fascia because they train in ill-fitting or worn out shoes. Make sure that you replace your shoes after few months of use to prevent injury. Learn how to choose the best shoes for plantar fasciitis.
6. Dietary Changes
To alleviate inflammation and pain, it is important to eat more foods rich in anti-inflammatory properties. This will accelerate the healing process while reducing discomfort. Some of the best anti-inflammatory foods are garlic, walnuts, berries, sweet potatoes, cherries fish oil and olive oil.
You can also include eat more foods rich in vitamins A and C, calcium and zinc. Foods high in amino acids help in strengthening ligaments and other connective tissues.
Curcumin in turmeric also works as a powerful anti-inflammatory and painkiller agent. Incorporating this in your diet can help you reduce symptoms of plantar fasciitis. You can also mix one teaspoon of turmeric powder with a cup of warm milk and drink the mixture before going to bed.
If you are diabetic or overweight, there is a higher chance to develop plantar fasciitis. The extra weight overloads and pressures the delicate plantar fascia and results in unbearable pain. To prevent the condition from occurring or getting worse, it is important to maintain a healthy weight (3).
With these treatments, you can alleviate symptoms of plantar fasciitis. Give your feet enough time to recover by resting, massaging and performing stretching exercises regularly. It is best to see a doctor or foot expert for proper diagnosis. They can give accurate measures of your feet and help you look for the best shoes according to your foot type.
1. The epidemiology of planter fasciitis. Viewed at: http://lermagazine.com/article/the-epidemiology-of-plantar-fasciitis
2. Web MD. Plantar Fasciitis — Home Treatment. Viewed at: http://www.webmd.com/a-to-z-guides/tc/plantar-fasciitis-home-treatment#1
Prevention. Plantar Fasciitis. Viewed at: http://www.prevention.com/health/plantar-fasciitis