To alleviate heel pain related to plantar fasciitis, the initial approach involves identifying the condition and incorporating basic modifications to one’s lifestyle and dietary choices.
By following these step-by-step guidelines, you can find short and long-term relief from plantar fasciitis using 14 effective home remedies, without the necessity of buying costly medications or making frequent visits to the doctor.
1. Apply Essential Oils
The application of essential oils to the soles of your feet, particularly in the heel region, is a well-liked remedy for plantar fasciitis at home. Various oils, such as lavender, rosemary, peppermint, frankincense, and eucalyptus, possess anti-inflammatory properties and can be chosen for this purpose.
To facilitate easy application, these can be incorporated into a base oil and used once or twice a day during a deep massage.
To alleviate the pain, you can soak your feet in a mixture of warm water, a few drops of your preferred essential oil, and Epsom salts every evening until the pain subsides.
Although there is no research conducted on the effectiveness of essential oils for plantar fasciitis, two studies have investigated the anti-inflammatory properties of frankincense and lavender oils. Both studies have reported positive outcomes.
2. Apply an Ice Pack
One of the easiest methods to decrease inflammation caused by plantar fasciitis is to apply an ice pack.
If you have frozen peas or ice that can be crushed and placed in a bag, apply it to the bottom of your foot for approximately 20 minutes. Repeat this procedure four times during the day.
Due to its analgesic properties, the coldness will also numb the swollen tissues, resulting in instant relief from pain. Consequently, any approach that decreases the temperature of the impacted area will be beneficial. This includes using an ice cube or frozen water bottle to massage the arch of your foot or immersing it in ice-cold water.
Treating plantar fasciitis with a high level of effectiveness can be achieved by following this simple and highly recommended method.
3. Wear Day and Night Splints
When we rest or sleep, the connective tissues in our feet naturally contract and shorten because we curl our toes. However, if we have plantar fasciitis, re-stretching these tissues when we place our feet on the ground can cause significant pain.
One way to prevent this is by using splints which can be used to keep the tissues stretched during the night or after exerting physical effort.
Nowadays, these splints are designed to be less burdensome and more comfortable, enabling you to move short distances effortlessly and have a restful sleep.
4. Get Good Rest
Excessive strain on the plantar fascia ligaments during exercise, such as running, jumping, or walking, can be a cause of plantar fasciitis. These ligaments aid in absorbing the forces exerted on the foot.
Even though the pain may decrease when you are active, getting a proper rest is still an effective solution in numerous instances of this ailment.
If you prefer to remain active during the recovery period, you can engage in low impact exercises like swimming, cycling, and yoga. These activities will help you stay fit while promoting the healing of strained and inflamed ligaments.
5. Improve Your Diet
By improving your diet, you can effectively address this condition in two ways. Firstly, a healthy diet will assist you in losing weight, which in turn lessens the pressure on the vital shock-absorbing ligaments when your feet make contact with the ground.
To begin with, incorporating food known for its anti-inflammatory properties is a good way to commence a balanced diet that aids in the healing process.
Some examples of seeds and nuts that are high in Omega 3 and monounsaturated fats are pumpkin seeds, flax seeds, Brazil nuts, and almonds. Other healthy options include fruits and vegetables with antioxidants and vitamins such as broccoli, spinach, squash, and strawberries. Additionally, incorporating healthy proteins into your diet, like oily fish, sea food, and lean poultry, is recommended.
6. Drink Healthier
While shakes and fruit juices can provide quick and easy nutrients, it is often overlooked that what we drink plays a significant role in a healthy diet. Conversely, certain beverages contain unhealthy ingredients and are commonly consumed.
To enhance your diet and alleviate plantar fasciitis pain, a good starting point would be eliminating alcohol, sugary drinks, and caffeine.
By substituting these unhealthy beverages with low-sodium vegetable juices, low-fat milk, herbal teas, or increasing your water intake, you will provide your body with the necessary nutrients to support the recovery of muscles and tissues.
7. Perform Low-impact Exercises
If you want to stay active but need to avoid putting excess strain on your plantar fascia tissues, low-impact exercises that are designed for plantar fasciitis are perfect for you.
Swimming, cycling, and kayaking, which heavily engage the muscles in the upper body and legs, are great options for safely maintaining or losing weight during your recovery period.
To treat patients in a controlled manner, physiotherapists frequently suggest swimming. Nevertheless, it is crucial to stretch the muscles in the feet and calves and perform slow circular movements and toe curls after resting to avoid micro tears.
8. Picking Up Marbles With Your Toes
It is logical to assume that improving the strength of your feet could be beneficial in decreasing and avoiding foot pain. However, there is an exercise that you may be unfamiliar with, which involves using your toes to pick up marbles (or small rocks).
To understand the process: Take a seat in a chair, extending your feet in front of you. Distribute marbles on the floor near your feet, and position a water glass a short distance away. Use your toes to lift the marbles and transfer them into the glass.
The purpose of this exercise is to enhance the stability of the plantar fascia ligament and improve your gait by strengthening the muscles in your feet.
9. Covering Your Feet With Cabbage
People actually suggest using cabbage topically to alleviate pain in the heel that is caused by plantar fasciitis.
To implement the process: Gently warm a couple of cabbage leaves (preferably red) on a low heat in order to prevent them from tearing while shaping them around your feet. Use gauze or a bandage to firmly attach the leaves and leave them overnight. It is suggested by some individuals to apply honey onto the cabbage leaves before securing them.
The purpose of it: Cabbage has a component called anthocyanin, which may assist in diminishing joint pain and inflammation.
10. Soaking Your Feet in Vinegar
Plantar fasciitis can be addressed using apple cider vinegar as a well-known homemade remedy for treating various conditions.
To understand the process, follow these steps: Combine one cup of apple cider vinegar with six cups of warm water in a tub or container. Immerse your sore feet and allow them to soak for a period of 30 minutes.
The purpose of apple cider vinegar is to provide nutrients and minerals, such as magnesium, that can be absorbed through the skin.
11. Rubbing Mustard Oil on Your Feet
Massage is frequently suggested as a temporary solution for alleviating plantar fasciitis discomfort, although certain individuals argue that incorporating warm mustard oil into the massage enhances its effectiveness.
To warm a teaspoon of mustard oil, microwave it for a few seconds, and then massage it in a circular motion into the sole and heel of your foot.
The purpose of doing a warm mustard oil massage is to relax the muscles in your feet and increase blood circulation to the area. Similar to apple cider vinegar, mustard oil contains magnesium and is believed to have anti-inflammatory properties.
12. Using Aloe Vera Topically or Internally
The popularity of aloe vera appears to be increasing as it is seen as a remedy for various ailments and a superfood (or super drink in certain instances). Some research suggests that it has antioxidant and antibacterial properties, as well as benefits for the skin.
The functionality of Aloe vera includes the possibility of consumption or application to the skin through massage.
The intended function of aloe vera is to provide its anti-inflammatory properties through the presence of mucopolysaccharides.
13. Herbal Treatments
Given their widespread use, it’s not surprising that these herbal remedies, such as Turmeric, Horsetail, Feverfew, Willow, Ginger, Bromelain, Green tea, Calendula, Meadowsweet, Arnica, Chamomile, and Tea Tree, are believed to have the potential to heal or relieve symptoms of Plantar fasciitis.
The process goes as follows: Utilization of a range of herbs, whether consumed internally or applied externally.
The intended purpose is to decrease inflammation and swelling, as well as relieve pain.
14. Putting an onion in your sock overnight
It is true that placing an onion in your sock overnight seems to reduce the pain caused by Plantar fasciitis.
Here is the step-by-step process of how it functions: Placing an onion in your sock before going to sleep for the night.
It is uncertain what its purpose is. It could be that the compression of the socks overnight may help with the pain, or it could be the onion.
