Plantar Fascia is the name of a thick connective tissue that is present in the foot that connects the heel to the toes of the foot. It helps support the arch of the foot and helps people walk. Plantar Fasciitis is the name given to the problem in this tissue which leads to extreme pain and inflammation. It’s generally characterized by acute and unbearable pain that occurs with the first few steps you take in the morning. The same pain is also observed when bending the foot and toes up towards the shin and can get worse with a tight Achilles tendon. This condition typically comes on slowly and can affect one or both the feet at the same time. This is generally seen in people who are overweight or in regular runners who don’t wear proper shoes to support the arch of the foot. After prolonged activity, the pain can flare up due to increased inflammation. This isn’t usually felt during an activity but rather immediately after stopping. It’s also seen that in many cases of plantar fasciitis, heel spurs are also found. Heel spur is a condition in which a small osteophyte (a bone protrusion or elongation) is found on the heel bone. This is not fully known how and why heel spurs actually contribute to the onset of the condition. But when these two conditions occur at the same time, the pain is considerable. Some people take pain killer to deal with this sharp pain, but that isn’t a permanent solution. Today, we will tell you some home remedies for plantar fasciitis with the help of which you will not only get rid of the pain, but also the root cause of the problem.
Home remedies for plantar fasciitis are undoubtedly effective, but before directly jumping on to those home remedies for plantar fasciitis, it is also important to have knowledge of the symptoms and causes of plantar fasciitis. Starting from the symptoms and causes, we will also discuss in abstract the methods available for diagnosis of plantar fasciitis. Finally we will tell you some amazing home remedies for plantar fasciitis that you can rely on to get out of the troublesome situation.
People suffering from plantar fasciitis complain of foot pain and stiffness in the bottom of the foot. Some people describe the pain as dull, while others experience a sharp pain, and some feel a burning or ache on the bottom of the foot extending outward from the heel. This pain is generally describes as being worse in the morning when taking the first few steps or standing up after sitting in the same position for some time and gradually decreases as the feet limbers down. In case of plantar fasciitis, if the plantar fascia tissue continues to be overused, then there is a significant risk of rupturing the tissue. This rupture can be felt in the form of clicking or snapping sound, extreme swelling and acute pain within the sole of the foot. This is something you should keep in your mind. Rest is the key to recovery and we will talk about the role of giving rest to the joint affected once we are done with the home remedies for plantar fasciitis.
Causes of plantar fasciitis
Plantar Faciitis is caused by straining the ligament of the foot that supports the arch of the foot. Repeated strain can lead to micro tears in the ligament which can lead to immense swelling and pain. Overweight people are at a greater risk of it since greater weight means greater pressure on the ligament supporting the foot. Women who are pregnant often experience bouts of plantar fasciitis, particularly during late pregnancy. People who lead an active lifestyle in which a lot of strain is put on the foot like runners or soldiers, this condition can be more prevalent. It’s also slightly more common in women than in men. If you have foot problems, such as very high arches or very flat feet, you may develop plantar fasciitis.
Tightening of Achilles tendons, which are the tendons attaching your calf muscles to your heels may also result in plantar fascia pain. Simply wearing shoes with soft soles and poor arch support can also result in plantar fasciitis. So, sometimes the cause of plantar fasciitis is a habit we have inculcated over time, and many other times, it is something like excess of weight. Whatever is the reason, we have home remedies for plantar fasciitis, but you should know the factor causing it because the remedy you choose may vary according to the cause.
For diagnosing this problem, the physician may ask about the patient’s medical history and physical check-up to see where the pain exists. The doctor will ask the patient to flex their foot upwards towards the shin while he/she puts pressure on the plantar fascia to see if the pain gets worse. Symptoms such mild redness and swelling are also indications of plantar fasciitis. Your doctor will evaluate the strength of your muscles and the health of your nerves by checking your reflexes, muscle tone, sense of touch and sight, coordination and balance. Apart from physical examination, there is also the procedure of imaging the affected area. The doctor may suggest imaging procedures like X-rays or an MRI scan to better understand the problem. Generally the lateral view of the ankle is recommended for the X-ray imaging. With the advancements in the techniques in medicinal field, it is not difficult to diagnose plantar fasciitis provided you reach the doctor on time. It is often seen that we ignore the pain until it becomes unbearable, and at this stage, the treatment also becomes difficult. On the other hand, if you sense the presence of problem like plantar fasciitis earlier, with the help of home remedies for plantar fasciitis only, you can avoid all major complications.
Home Remedies For Plantar Fasciitis
Use these simple and effective natural home remedies for plantar fasciitis for instant relief. A regular use of these home remedies for plantar fasciitis will be beneficial for you in the long run to prevent any further outbursts as well.
Plantar fasciitis is a general, loosely-used diagnosis to describe when the soft tissues in your feet are inflamed. Ice can help put the fire of inflammation out. Some stores sell fancy devices that can help cool your feet down, but just a simple package of frozen peas will do just fine too. If you want to get rid of the most commonly occurring symptoms of plantar fasciitis like inflammation and acute pain, you should treat it with ice cubes regularly. It will also help relax the muscles in the affected area. For all the patients who have had it for the first time, ice is a real pain reliever. Giving a cold compress to the bones in pain makes them relax faster and also reduces inflammation. Almost all the doctors recommend you using this and also some other home remedies for plantar fasciitis.
You also might have tried it earlier. The cold temperature helps bring down the initial swelling and reduces pain by numbing the affected area. Pain may return after a few hours but you can repeat it as many time as you feel like.
After icing your foot for 15 minutes, find the most painful spot and rub it back and forth across the width of your foot. Cross-fiber friction massage is painful to do, but it really helps to improve blood flow and healing. After the two minute massage, ice your foot for another 15 minutes. Repeat this process for each foot at least twice daily. It is the best home remedy for plantar fasciitis.
Stretches also are home remedies for plantar fasciitis provided you know how to do them. You can soothe or prevent the pain with some of the easy stretches, but in case you do them wrong, the outcomes will also be adverse. Stretching is a good option before hitting the ground. After waking up in the morning, actively dorsiflex (the act of moving your toes towards the shin) your ankles a couple of times to stretch the calf muscles and extend the toes. Stretching everything out before you start walking can help to minimize the pain in the morning. All these stretches are home remedies for plantar fasciitis.
You’ll need to give running a rest until the inflammation in your plantar fascia calms down. And in case you are used to running and extensive workout, stretching can also relax your body. So, stretching is good in both the ways- as home remedies for plantar fasciitis as well as refreshment to your muscles. While rest and regular stretching help mend plantar fasciitis, be sure you have sturdy shoes when you get back out there for your runs. For stretching too, either consult a doctor or take help from a trainer to get the right information about the poses.
If pain doesn’t subside after following the home remedies for plantar fasciitis, you can plan to visit a physical therapist and he might prescribe you to use night splint. Night splints (braces) may be used to treat conditions such as Achilles tendinopathy and plantar fasciitis. The splint holds the foot with the toes pointed up. This position applies a constant, gentle stretch to the plantar fascia. It also stretches the Achilles tendon at the back of the heel, preventing it from contracting.
Here too, home remedies for plantar fasciitis have a role to play. You can wear night splints every night for up to several months to help you keep the heel movement restricted. But as you move on with the home remedies for plantar fasciitis and start getting relief, you can reduce the use of night splint gradually. But, remember you have to reduce it gradually and not all of a sudden. Start by removing it for a few hours in the beginning and then wear at alternate days.
Wear well fitted footwear
Very often shoes that are specifically designed for work may lack proper cushioning. And it is dangerous to wear such shoes if your work demands you to stand for too long. This is also true of dress shoes and inexpensive everyday footwear that we often buy juts to save money. But this saving can prove to be expensive in long run. Wearing shoes or boots that have no padding or support at all is terrible for anyone’s feet and can quickly cause plantar fasciitis and other foot problems and injuries to develop. So, next time you buy footwear, check them out for more important features than design and don’t settle for inexpensive shoes.
Injured feet need some type of bracing too. The best shoes to offer support and protection for the feet are hiking boots. The stiff sole protects the foot while it heals. The rocker-bottom shape of the boot sole relieves the stress on the foot. Even the leather uppers give the entire ankle and foot unit more stability. There are a number of good brands of everyday shoes, exercise shoes, work shoes and boots especially designed to help prevent and soothe plantar fasciitis. Sometimes simply purchasing and wearing this type of footwear is enough to solve the problem.
Shoe inserts are good home remedies for plantar fasciitis for two reasons: one is it can cure plantar fasciitis and the second is that it can also prevent plantar fasciitis from occurring. If you don’t already have this painful condition, there are many ways to avoid having it develop. And using shoe inserts is one of them, in fact, shoe inserts are great home remedies for plantar fasciitis.
There are certain types of insoles that are specifically designed for giving comfort to the arch of the feet. If you spend most of the workday on your feet, you’ll want to use orthotic inserts to cushion your feet and reduce pain while you walk all day long. It is a good idea to buy these inserts and wear them with instead of the regular ones that came with your shoe.
Let your joint rest
Rest is one of the best home remedies for plantar fasciitis and in most of the bone related problems, you will be told to have complete rest. The part suffering from problem should not be moved, and the same is the case with plantar fasciitis. If you really want to move the joint affected, you should try to move the joints swiftly and try to work out with the heel. Not tough and breath taking work out, but some simple and easygoing exercises can be helpful as other home remedies for plantar fasciitis. It not only improves mobility but also enhances blood circulation. But it is important to do it the right way, putting too much of stress can be harmful. Practice some stretching of legs and arms, walk for 15 minutes daily. Top or reduce any activities that may be causing your heel pain. You can even practice yoga and meditation, but be careful about not putting excess of pressure on your heels.
But keep in mind that if you do not give the plantar fascia some rest and some time to recover, it will get worse day by day. Hence giving rest is as important as using any of the other treatments methods or home remedies for plantar fasciitis because these will create a difference only when you restrict the movement.
Maintain a healthy weight
Obese men and women are more prone to the problem of plantar fasciitis than those who weigh in correspondence to their height. Weight loss allows your body to resume normal functioning which is very important for maintaining your bones and joints in a healthy state. It doesn’t mean you would start starving to lose weight. You have to do it but make sure it is done in a healthy manner, while maintaining the balance of nutrition you body needs. Eating an anti-inflammatory diet, reducing stress, getting enough sleep and regularly exercising can all help with weight loss and maintenance.
You have to lose those extra kilos if you are fat, eliminate stress from your life, and let physical workout, yoga, meditation and morning walks enter in your daily routine. These three things are easy to advice, but when it comes to achieving to bringing them in real, they are no less trouble than treating plantar fasciitis. You cannot even count how many minor and major health complications you will have to deal with if these things are not going right in your life. Hence even before implementing the home remedies for plantar fasciitis in your life, make sure you work on these aspects. Also, if you are successful in these aspects and are able to keep a healthy weight, you will be able to avoid the painful condition if you haven’t already got it.
Apart from the above stated home remedies for plantar fasciitis, we have some very common methods of treating the problem. Some of them are drugs and others are devices that may be inserted surgically or externally. Non-surgical procedures include taking NSAIDs (Non-Steroidal Anti-inflammatory Drugs) like “ibuprofen” or aspirin. They reduce the pain and swelling in most cases however in around 20% of cases they fail to provide adequate relief. Also, the relief in all other cases too is reported to be temporary. And for this temporary relief too we have to pay a price in terms of bearing many side effects. For more stubborn cases that refuse to respond positively to other methods, something known as “Corticosteroids” injections can be used. These are excellent for short term pain relief but fail to show considerable results after 3 months. So, this again is not a permanent solution, and there is no need to mention that these too are loaded with side effects.
Now, you know almost all the most commonly used methods of treating plantar fasciitis and hence it would be easier than ever to compare all of them and choose the one which is bets not only for your present pain, but also for your future health. Home remedies for plantar fasciitis are outstanding because of not one or two but many reasons. First of all, they are side effect free and this cannot be expected out of any medicine on this earth. Secondly, it is best if you consider using it for a long time because all the home remedies for plantar fasciitis are perfectly healthy and can be used or practiced for long time. In fact, if you use some of them regularly, your joint health will improve everyday and you would be able to defeat your age too.
In all, there is no reason for not using home remedies for plantar fasciitis, but unfortunately, if you cannot find relief in any of them, then you must talk to your doctor as you might then need surgical process. A well known remedy without any side effects for this condition is to fit the affected area with a custom orthotic device. This has been shown to reduce plantar fasciitis pain for about 12 weeks straight. An orthosis (plural: orthoses) is an externally applied device used to modify the structural and functional characteristics of the neuromuscular and skeletal system. So, you might need help from this. But this is rarest of rare that home remedies for plantar fasciitis don’t work as all of them are proven to be effective.
In most of the other cases, you will get benefited from the above stated home remedies for plantar fasciitis and you will not have to compromise with your long term health too. Those who take antibiotics and pain killers regularly to suppress the acute pain have to certainly face some other problems in near future. But, if you choose to go with the home remedies for plantar fasciitis, you will get rid of pain, all the other symptoms of plantar fasciitis, and in future too, you will less likely develop plantar fasciitis and other such bone related problems.