When it comes to foot pain, there is nothing more agonizing. Foot pain hinders even the simplest daily tasks, and if left untreated for a prolonged period, it can adversely affect the entire body. While injections, medications, and surgery are viable options for treating plantar fasciitis, there are six natural remedies that may provide relief for the pain.
Have you ever felt apprehensive about getting out of bed in the morning, knowing that it would cause immense pain in your foot?
The plantar fascia, which is a fibrous band of tissues connecting the toes to the heel bone along the bottom of the foot, can cause a painful condition known as plantar fasciitis when it becomes inflamed. The pain tends to worsen when getting up and moving, particularly after a period of rest. If not treated, this condition can become chronic and exert pressure on other parts of the body.
If you have recently started experiencing pain or if you have been dealing with plantar fasciitis for a long time, it is probable that you want to find a solution as soon as possible. Fortunately, there are natural remedies available that should provide relief for your pain.
What is Plantar fasciitis?
is a common foot condition that causes
pain
in one or both heels. It happens when the plantar fascia ligaments in your feet — which act as shock absorbers — become damaged and inflamed.
If you find that your daily activities are being disrupted due to heel pain, consider trying these quick tips to find relief.
Home Remedies for Plantar fasciitis
1. Apply lavender essential oil
A possible treatment for inflammation-induced pain is the use of lavender essential oil, as stated in a 2015 study. To apply, dilute a drop or two in carrier oils like olive or coconut oil and massage onto the soles of your feet. Additionally, a few drops can be added to a warm foot bath.
2. Wear supportive shoes
If you plan on being on your feet for an extended period of time, it is beneficial to choose shoes with adequate arch support and a low heel. This will effectively support your plantar fascia and lessen the likelihood of inflammation.
3. Use orthotics
If you have high arches, your doctor might suggest using orthotic shoe inserts or foot pads to help evenly distribute your weight. These can be purchased pre-made at pharmacies or specially made by your doctor to fit your feet. Eventually, you should be able to stop using them after a few months.
4. Wear a night splint
Night splints are effective for alleviating plantar fasciitis as they stretch the arches and calves during the night. They are particularly beneficial for individuals who have been experiencing plantar fasciitis for a minimum of six months. Typically, these splints are intended for usage from one to three months and are available in both rigid and flexible designs.
5. Replace old athletic shoes
If you notice that you consistently wear the same shoes for exercising, it is important to ensure you replace them periodically. Indications suggesting that you require a fresh pair consist of:
- wear on the outsoles
- stretching of the heels
- molding of the insoles to the shape of your foot
- breakdown of shoe interior
- new blisters forming on your feet
- new pain in your feet, legs, or back
Athletic shoes should be replaced by runners after covering a distance of 400–500 miles. For nonrunners, the replacement of athletic shoes should be carried out around every six months, considering the frequency of usage.
6. Wear the Right Shoes and Inserts
The distribution of your weight can be greatly affected by the type of shoes you wear and the inserts you use, which can have a significant impact on plantar fasciitis. It is particularly crucial to wear shoes that provide support for your arch.
If you have plantar fasciitis, it is recommended that you avoid going barefoot and choose shoes with adequate arch support. Additionally, if you struggle to find comfortable shoes, you might want to think about using customized orthotic inserts.
7. Stretch
In order to aid in the restoration of the inflamed tissue, it is crucial to address plantar fasciitis as a muscle strain, while simultaneously focusing on enhancing strength to prevent future injuries.
There is a range of stretches that can be performed at home using minimal equipment. Your chiropractor can offer recommendations for the most efficient stretches that suit your specific condition. To achieve optimal outcomes, it is essential to maintain consistency when practicing these stretches and exercises.
If you engage in high-impact exercises, it might be beneficial to experiment with low-impact exercises for a period of time in order to provide your plantar fascia with some relief. For instance, if you typically run, you could consider transitioning to cycling as a means of giving your foot a rest.
8. Massage
You have the option of utilizing basic massage techniques to alleviate heel pain. Begin by using your thumbs to massage your arches and heels, gradually moving from the balls of your feet towards your heel. Alternatively, you can employ a golf ball to massage your arches. Place your foot on the golf ball, hold onto a sturdy object for support, and roll the golf ball underneath the arches of your foot.
9. Apply ice
If used as a massager, an ice cube can be effective; however, an ice pack is more suitable for alleviating inflammation. To apply the ice pack, wrap it in a cloth or thin towel and place it over the affected area for 15 to 20 minutes, repeating this process three to four times a day. Similar to the golf ball method mentioned earlier, rolling an ice cube under your foot is also an option.
10. Lose weight
If you carry additional weight, it increases the strain on your plantar fascia. Losing some weight can assist in relieving some of this strain if you are overweight. Collaborate with your doctor to create a comprehensive plan that emphasizes a well-rounded diet and consistent physical activity for the long term.
11. Rest
If you engage in high-impact sports regularly, having plantar fasciitis might indicate that your feet require rest. By taking a few days off, it can diminish inflammation and facilitate the healing process of your plantar fascia. During the recovery period, consider trying a low-impact exercise such as swimming.
12. Get Relief with Acupuncture
Acupuncture’s impact on local tissues is well-known, as it can expedite healing and alleviate inflammation and pain. A significant number of patients experience relief even following a single session.
13. Seek Chiropractic Care for Plantar Fasciitis
Your chiropractor can assist with plantar fasciitis in multiple ways. They can make adjustments to your feet, ankles, knees, hips, and spine to alleviate pressure on your feet, promoting relaxation and healing. Additionally, they can provide exercises, stretches, and movements targeting the bottoms of your feet to reduce inflammation and alleviate discomfort. Lastly, they can recommend ergonomic adjustments to redistribute weight while standing or sitting.
