How to Kick Plantar Fasciitis to the Curb Naturally

Plantar fasciitis is a common foot condition that causes pain in the heel and bottom of the foot. The plantar fascia is a thick band of tissue that runs along the bottom of the foot and connects the heel to the toes. When this tissue becomes inflamed, it can cause severe pain and discomfort, especially when walking or standing for long periods.

Several factors can contribute to the development of plantar fasciitis. One of the leading causes is overuse or repetitive stress on the plantar fascia, which can lead to small tears in the tissue. This can happen when running, walking, or standing for long periods.

Plantar fasciitis is estimated to be around 10% in the general population and higher in females and runners. Other risk factors include being overweight, having flat feet or high arches, wearing shoes with poor arch support, and having tight calf muscles.

Keeping your fascia healthy is key. Managing inflamed fascia such as plantar fasciitis can be challenging, but here are some tips that can help you “kick plantar fasciitis to the curb”:

Pain Control

– Rest and avoid activities that aggravate the condition

– Apply ice to the affected area for 15-20 minutes several times a day

– Apply a topical anti-inflammatory cream or gel to the affected area

– Use compression socks or sleeves to help reduce swelling

– Use natural supplements to reduce inflammation and pain. Make sure to consult with your health provider to make sure that the supplements are right for you and don’t interfere with any medications:

• Fish oil: Fish oil is rich in omega-3 fatty acids, which have anti-inflammatory properties that may help reduce inflammation in the body, including the plantar fascia. A daily fish oil supplement may help alleviate pain and discomfort associated with plantar fasciitis.
• Turmeric: Turmeric is a spice that contains a compound called curcumin, which has been shown to have anti-inflammatory and antioxidant properties. Taking a turmeric supplement or incorporating turmeric into your diet may help reduce inflammation and promote healing in the plantar fascia.
• Vitamin C: Vitamin C is an essential nutrient that plays a key role in collagen production, vital for maintaining the health and integrity of the plantar fascia. A vitamin C supplement may help support the healing process and reduce foot pain and inflammation.
• Bromelain: Bromelain is a natural pineapple enzyme with anti-inflammatory properties. A bromelain supplement may help reduce inflammation and pain in the plantar fascia, promoting healing and relieving discomfort.
• Ginger: Ginger is a root with anti-inflammatory properties that may help reduce pain and inflammation in the body, including the feet. Taking a ginger supplement or incorporating ginger into your diet may help alleviate symptoms of plantar fasciitis.
•  5-Lox Inhibitor: 5-LOX inhibitors are a supplement targeting the enzyme 5-lipoxygenase, which produces inflammatory molecules called leukotrienes. By inhibiting this enzyme, 5-LOX inhibitors may help reduce inflammation and alleviate pain associated with conditions like plantar fasciitis. Some studies suggest that 5-LOX inhibitors may be beneficial for managing inflammatory conditions, including plantar fasciitis. However, more research is needed to fully understand the effectiveness of these supplements for this specific condition.

Diet:

-Maintaining a healthy weight can help reduce the strain on your feet and lower the risk of developing plantar fasciitis

Follow an anti-inflammatory diet rich in fruits, vegetables, whole grains, and lean proteins

Exercise. Exercise is critical to heal and prevent plantar fasciitis:

– Calf stretches: Stretch the calf muscles and plantar fascia regularly. Stand facing a wall with one foot in front of the other. Keep the back leg straight and the front leg bent, and lean forward to stretch the calf muscles. Hold for 30 seconds and switch legs.

– Plantar fascia stretch: Sit down and cross one foot over the opposite knee. Grab the toes of the crossed foot and gently pull them back towards the shin to stretch the plantar fascia. Hold for 30 seconds and switch feet.

-Towel scrunches: Place a towel on the floor, scrunch it up with your toes, and release. Repeat for 10-15 reps.

– Ankle circles: Sit down and lift one foot off the ground. Rotate the ankle in a circular motion, then switch directions. Repeat for 10-15 reps and switch feet.

-Vibration plates can be used to help accelerate healing while performing foot exercises.

-Consult a healthcare professional before starting any new exercise or supplement regimen.

Foot Support. There are varying reviews on footwear, so consult a provider with expertise in foot issues, such as a podiatrist or orthopedic physician, to see which approach is right for your specific foot anatomy and issues:

– Wear supportive shoes with good arch support

– Use orthotic inserts or heel cups to provide additional support and cushioning

-Wearing barefoot shoes may be beneficial for individuals struggling with plantar fasciitis. These shoes are designed to mimic the feeling of walking barefoot, allowing your feet to move and flex more naturally. By wearing barefoot shoes, you can strengthen the muscles in your feet and ankles, which can help alleviate strain on the plantar fascia. Additionally, barefoot shoes typically have minimal cushioning and support, which can help improve your foot mechanics and promote proper alignment. This can reduce the risk of overpronation or supination, which can contribute to the development of plantar fasciitis. A word of caution, however, is that it takes time to adjust to wearing barefoot shoes.

-A night splint may help to minimize pain and position the foot appropriately

In summary: Healing from plantar fasciitis takes time and patience. Resolution of symptoms may take weeks or months. While 75% of cases resolve spontaneously within 12 months, other cases may require surgery, but the results are not consistently positive.

Overall, plantar fasciitis can be frustrating and painful, but with the right approach, it is possible to manage the symptoms and promote healing. Changing your diet, incorporating supplements, and making lifestyle adjustments can help alleviate the pain and discomfort associated with plantar fasciitis so that you can kick this problem to the curb for good.

References:

Buchanan BK, Sina RE, Kushner D. Plantar Fasciitis. [Updated 2024 Jan 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK431073/

Flores DV, Goes PK, Damer A, Huang BK. The Heel Complex: Anatomy, Imaging, Pathologic Conditions, and Treatment. Radiographics. 2024 Apr;44(4):e230163. doi: 10.1148/rg.230163. PMID: 38512730.

Franklin S, Grey MJ, Heneghan N, Bowen L, Li FX. Barefoot vs common footwear: A systematic review of the kinematic, kinetic and muscle activity differences during walking. Gait Posture. 2015 Sep;42(3):230-9. doi: 10.1016/j.gaitpost.2015.05.019. Epub 2015 Jun 3. PMID: 26220400.