When it comes to ankle pain, plantar fasciitis is one of the most common ailments that anyone can have. It is commonly known as jogger’s heel. This condition causes acute pain in the heel or sole of your foot. According to a report by PAMA (Palo Alto Medical Association), there are more than 50% of Americans who are affected by Plantar Fasciitis.
The repetitive stretching and pressure on the heel causes the fascia to get inflamed or irritated. The thick band of connective tissue becomes inflamed due to your daily activities. It is very common in runners who are very active and at the same tome for people who are obese. People in their 40’s to 70’s are the ones which are most affected by this condition.
Just like what we have said in the previous blog, plantar fasciitis can become very irritating especially if your daily activity involves a lot of standing, walking or running. Wearing shoes with poor support or less quality soles can also cause the pain to worsen.
Although plantar fasciitis can hugely affect your day to day activities, there are common home remedies which you might have been doing but do not notice are directed towards easing the pain of your plantar fasciitis. Listed below are top 10 home remedies that can help reduce the discomfort you feel from this condition.
1. Stretching
Plantar Fasciitis pain can be reduced with simple stretching exercises on your feet and lower leg. Stretching can reduce inflammation on the leg and calves and will help you move comfortably. It is best to stretch in the morning after waking up. Stretch feet, leg, calf and toes. While sitting on your bed, flex feet towards you and hold for about 30 seconds then release. Repeat twice for each leg. You can also stretch your feet with a frozen water bottle or a golf ball under your foot arch. Apply just the ample amount of pressure and roll your foot back and forth. Do this for about 1-2 minutes each foot.
2. Massage
Massaging your foot can be very relaxing and provide relief from the pain of inflamed heel because of plantar fasciitis. Massaging your foot regularly will stimulate blood flow around the area and help release tension caused by the condition. You can massage your foot on your for 10 minutes once a day. You can use olive oil or other ointments that can give added soothing effect.
3. Ice
Cold compress on affected area will help reduce pain and inflammation. After a foot massage or after a hard day’s work, icing your heel will help alleviate the pain. Wrap a few ice cubes and place on affected area for a few minutes. You can also freeze a bottle and use it to ice your heel. Roll your foot over the bottle for a few minutes. Do not rub ice directly on the heel.
4. Compression
Using compression socks, ankle supports, ankle sleeves can be very helpful for plantar fasciitis pain. CopperJoint ankle sleeves and compression socks are great products to use. The compression will help the blood flow better on the affected area which can reduce the inflammation and the pain that comes with it.
5. Epsom Salt
These are also known as magnesium sulfate crystals. These can help soothe plantar fasciitis pain and inflammation. Place 2-3 tablespoons of salt in a small tub of warm water. Soak feet in the warm water for 15 minutes twice daily.
6. Turmeric and Ginger
As we have talked about in our previous blogs, turmeric is a great painkiller and anti-inflammatory agent. Ginger at the same contains anti-inflammatory properties that can relieve plantar fasciitis pain. You can include these in your daily cooking to make healing taste better.
7. Apple Cider Vinegar
This vinegar has medicinal properties that also help reduce pain and inflammation cause by plantar fasciitis. Take in with food or unfiltered. It can also be used to soak your feet when heel is inflamed.
8. Cayenne Pepper
Cayenne pepper has capsaicin that can relieve pain. It is good for muscle stiffness remedy. On a hot bucket of water place half a teaspoon of cayenne pepper. Soak feet for about 10 minutes. There are also over the counter creams which contain capsaicin.
9. Fish Oil
EPA or Eicosapentaenoic acid is found in fish oil. This fatty acid is good for reducing pain and inflammation. Fish oil regulated inflammation process and decrease pain significantly.
10. Diet Management
Of course, you have to watch the food that you eat. There are foods that can further inflame your plantar fasciitis. It is best to avoid inflammatory foods. It is also advised that you eat anti-inflammatory foods mentioned above.
The pain of plantar fasciitis can be managed and even significantly reduced if you follow the tips mentioned above. You can go back to a normal lifestyle and go back to the sport you love in no time.
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