Plantar fasciitis is known as one of the most common causes of heel pain. It is named plantar fasciitis since its pain and inflammation are linked to the plantar fascia, a thick band of tissue that connects your heel bone to your toes. It is very common in runners, overweight people, and active men between ages from 40 to 70.
The most common symptom of plantar fasciitis is that the people with plantar fasciitis often feel the stabbing pain near the heel in the morning when you start with the first steps. This pain can decrease after your foot limbers up. Sometimes you will see the pain gets worse as the day progresses or when climbing stairs, standing for a long time. Other common signs and symptoms are pain and inflammation in the foot arch, difficulty in limping, standing or walking.
The main cause lead to plantar fasciitis is simple. When the tension on your plantar fascia is too great, it will create some small tears in the fascia. If its repetition will cause irritated or inflamed.
Risk factors that can make plantar fasciitis develop are age, certain types of exercise like long-distance running or dance aerobics or ballet dancing, faulty foot mechanics, obesity, and some occupations that keep you stand more than usual like teachers, factory workers.
If you like home remedies, AllRemedies.com will show you what they are.
Useful Home Remedies For Plantar Fasciitis Pain You Should Try
1. Give Your Feet A Rest
Giving your feet a rest is an effective solution for your plantar fasciitis that you need to follow. Firstly, you need to cut back on some activities that can hurt your foot like walking, jogging or running in order to limit the time you spend on your feet. These activities will make your plantar fasciitis more serious and take more time to treat. The less pressure on your feet will help your feet have more time to heal.
2. Have A New Pair Of Shoes Or Shoe Insert
A new pair of shoes with a cushioned sole and good arch support will be a good choice for your heel pain. According to some experts, when your heel, ankle or knee is painful, it should be supported by a brace or ACE bandage. The hiking boots may be suitable for you. Or you can choose a pair of shoes with a rocker-bottom sole and moldable insole to protect and support your sore feet.
Or you also use shoe inserts that made of felt, rubber, or plastic to make your feet more comfortable. They are recommended that you should wear them all the time to protect your feet the best.
However, you should have shoes with the low heel, shock absorbency, and good arch support like Crocs instead of wearing high-heel or shoes with hard surfaces. This model can support for your heel and it can be used in many circumstances.
3. Use Ice Or Something Frozen
Ice is one of the best home remedies for plantar fasciitis pain that is often used commonly by many people with different types of inflammation. It is believed to fire the inflammation out and improve the blood flow and healing in your body. If the ice is not available, you can use a package of frozen peas. It can be applied on the heel to relieve the pain. Or use it to massage your foot for about 2 minutes for about 15 times. Do it twice a day to get the desired result.
Another option is to use something that is frozen like a frozen golf ball or a frozen water bottle. Let’s see what you should do with them.
For a frozen golf ball, you need to roll it under your foot and begin from the front and move to the back. When doing it, you must put a good pressure on each spot for about 15 seconds. Then you need to roll the ball back and forth over your entire foot.
With a frozen water bottle, you also roll it under the arch. If you want to use it, you need to stretch first, and then roll out the arch for about 10 minutes.
4. Stretching Exercises
Stretching the fascia will help you reduce the pain of plantar fasciitis. You can see some following solutions:
Firstly, you need to prop your toes up against the wall and keep your heel and arch flat. It will help your toes stretch. It should be held for a count of 10 and repeat about 10 times with 3 or 4 times a day.
There is another way to stretch your feet and lower leg muscles before you put your feet on the ground in the morning. Do it by bending your ankles dorsally for about 2 minutes and extend your toes before you want to walk. It will help you minimize the pain in the morning.
Or you can hold onto your flexed feet and pull them toward you gently when you are still sitting up in bed. Do it until you feel your Achilles’ calves and tendons have a good stretch. You need to hold it for about 30 seconds and do it again two more times.
You also wear sneakers and stand on a bottom stair facing upstairs and holding onto the rail. Then you place your balls of your feet and toes on the edge of the stair. Now you lean toward and move slowly your heels toward the below floor. You need to keep your body at this position for about 30 seconds and relax. Doing it 3 times and twice a day will help your pain is better.
5. Use Night Splint
A night splint is a good idea to get rid of plantar fasciitis and avoid facing with the soft tissue tightness during the night. You keep the night splint at the position of 90-degree angle to the ankle, at the same time hold your toes at the upward position. It will help stretch the arch of your foot. Normally, using a night splint will make you uncomfortable or even difficult to sleep, but it will be better after a time and you will see your pain is improved.
6. Apple Cider Vinegar
One of the common home remedies for plantar fasciitis pain is using apple cider vinegar. It is often used for relieving the pain and inflammation very well thanks to its medicinal properties.
You can use it by mix 1 teaspoon of raw honey and 1 teaspoon of raw and unfiltered apple cider vinegar in a glass of warm water and stir well. Use this mixture to drink twice a day to reduce your pain and inflammation.
Or you can add 2 tablespoons of this vinegar in a small tub of warm water and dissolve it in order to soak your feet in it for about 5 to 10 minutes. Repeat it twice a day and you will feel better.
7. Epsom Salt
Epsom salt is used to treat many diseases including relieving the pain and inflammation caused by plantar fasciitis. In addition, it also helps heal the connective tissues as well as your muscles effectively.
In order to reduce the pain and inflammation, you need to dissolve about 2 or 3 tablespoons of Epsom salt with a small tub of warm water and soak your foot in the mixture for about 15 minutes. During your soaking, you can massage your affected area to get the better effect. Do it twice a day and several times a week will be good for your pain.
Turmeric is considered as an anti-inflammatory agent and potent painkiller thanks to curcumin in it. Some studies showed that this component is able to relieve the acute and chronic inflammation very well. So you can use it as one of the effective home remedies for plantar fasciitis pain.
Now you simply mix 1 teaspoon of turmeric powder with a cup of milk and make it hot under the low heat. If you don’t like its taste, you can add a little honey and drink it daily. The best time to drink is before your bedtime.
Another option is to take curcumin supplements. However, you need to ask your doctor before taking it.
9. Cayenne Pepper
Another natural pain reliever is cayenne pepper since it contains capsaicin that is very useful for reducing the pain. Moreover, it also contributes to relieving muscle stiffness that caused by plantar fasciitis.
You can use it to reduce your pain by adding about a half teaspoon of cayenne pepper powder in the ½ bucket of hot water and stir well. Then you soak your feet in this mixture for about 10 to 15 minutes. This solution can be done several times a day.
Or you can use some creams that contain capsaicin to rub it on the affected area. However, you should pay attention that this cream and cayenne pepper should not be used for the inflamed or broken skin.
Ginger, one of the most common spices in your kitchen also helps you reducing the pain and inflammation caused by plantar fasciitis owing to its anti-inflammatory and pain-relieving properties. It is often used for treating other diseases.
You need to add 1 tablespoon of grated ginger in a cup of water and bring to a boil for a few minutes. Then, remove the heat and steep for about 10 minutes. Drink it after straining and while it is hot. You can enjoy 2 or 3 cups a day to have a good effect.
Or you can add ginger in your dishes or ask your doctor for taking a supplement.
11. Fish Oil
Fish oil is also considered as one of the best home remedies for plantar fasciitis pain. As you know it is high in omega-3 fatty acids and eicosapentaenoic acid that are very good for easing the pain and inflammation caused by plantar fasciitis. It is known to regulate the inflammatory.
You can take about 3 grams of fish oil 2 times a day or add cold-water fish in your diet. But you need to ask your doctor if you want to take fish oil supplements.
12. Massage Your Foot
Massaging your foot can help relieve the pain as well as inflammation from plantar fasciitis. This solution also contributes releasing stress in the plantar fascia, at the same time stimulating blood flow around the affected foot. You can massage your foot follow the ways:
Firstly, you need to have some warm olive oil, sesame oil or coconut oil. Or you can mix them together and use it to massage your pain. Now you need to use your finger to massage gently your lower part of the foot and heel with the oil or mixture for about 10 minutes. This solution can be repeated several times a day. The best time to massage is before bedtime.
If you want to have a simple method, you can use an electric massager to relieve the pain.
13. Keep Your Healthy Weight
As far as you know, overweight is also one of the main causes that lead to plantar fasciitis. So maintaining a healthy weight will help you minimize the stress on your plantar fascia since then the risk of plantar fasciitis is limited and its treatments get more effectively. Keeping your healthy weight help you possess a healthy body to prevent many severe diseases like diabetes, cardiovascular diseases, stress, obesity, and so on.
14. Change Your Sport
Practicing the sport will help you get a healthy body and strong immune system to prevent many diseases. However, if you love the sport and suffering plantar fasciitis, you should reconsider your sport you are practicing. Changing your sport you are practicing is also one of the great home remedies for plantar fasciitis pain. The people with plantar fasciitis should try only a low-impact sport like bicycling, swimming. Some sports like jogging, running or walking will make your disease worse.
15. Change Your Diet
A healthy diet is also a great way to reduce the pain and inflammation. When you are suffering the pain and inflammation, a diet rich in anti-inflammatory foods is necessary for reducing the inflammation and promoting the healing process. Some anti-inflammatory foods you should consume much more including sweet potatoes, berries, almonds, walnuts, salmon, garlic, ginger, extra virgin olive oil, and some other foods. In addition, you also eat more superfoods that rich in calcium, zinc, vitamins C and A, amino acids, and antioxidants to strengthen your immune system and connective tissues, at the same time avoid building up the free radicals.
The above including some useful and effective home remedies for plantar fasciitis pain that we want to share with you. You should read and follow these solutions to improved your pain caused plantar fasciitis more effectively and avoid making it worse. If you have any question, you can leave your comment. We will reply to you soon.