Plantar Fasciitis: 7 Home Remedies To Alleviate Discomfort And Pain

Date February 15, 2018 16:47

What is plantar fasciitis?

Plantar fasciitis is a painful and uncomfortable disorder that manifests with pain in the heel or the soles of the feet. It is a sharp, acute pain which is reportedly the worst for the first few steps when a person gets out of bed. Its name indicates an inflammation of the plantar fascia, connective tissue in the foot which connects the heel to the toes.

Plantar fasciitis is a widespread condition, with almost 10% of the population suffering from it at some point in their lives. Although it can affect anyone without gender distinction, the disorder is prevalent among active people aged between 40 and 70.

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Risk factors

Scientists have not yet discerned the exact cause of the disorder, but have managed to abstract several apparent risk factors. They Include the following:

  • excessive running and physical exercise;
  • standing on hard surfaces for prolonged periods of time;
  • high arches on the feet;
  • having one leg shorter than the other;
  • flat feet;
  • being overweight;
  • tight Achilles tendon;
  • inappropriate shoes;
  • tight calf muscles.

Home remedies for plantar fasciitis

Plantar fasciitis can potentially have substantial adverse effects on your daily life as it can feel at times that you just can't stand or walk. Fortunately, there are ways to alleviate the pain and discomfort without resorting to medical care and invasive surgery. Please, note that it might take 6-12 months for your feet to go back to normal, but the condition will gradually get better if you apply the following techniques.

1. Cold compress

Placing ice on the most painful parts of your feet will reduce soreness and aid with the pain. Please, note you should never apply the ice directly on the inflamed area because there is a risk of frostbites. You can wrap a few ice cubes or even frozen food with a towel and press it against the foot for 15 minutes at a time. Apply the cold compress several times a day or after exercising.

2. Massage

Massaging is all about stimulating blood flow in the affected area which often helps in relieving the pressure and stiffness caused by the inflammation. You can massage your feet intermittently between cold compresses for maximum effect. Coconut oil is a great way to rub the soles of your feet gently by using your fingers. Massage for 10 minutes at a time, especially before going to bed.

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3. Stretching

Seeing how tendon and calf tightness is highly linked with plantar fasciitis, stretching exercise could do wonders for the condition. There are several light exercises you can use to relax both the leg and the foot. Start by holding and gently pulling your feet towards you while you are sitting in bed in the morning. Hold your feet for 30 seconds, release, and then repeat two more times. Later in the day, you can use any calf stretching exercises, such as the wall calf stretch.

4. Magnesium sulfate

Magnesium sulfate, or Epsom salt as it is more commonly known, is excellent in alleviating pain and inflammation. Use a small tub and fill it with warm water in which you will put two or three tablespoons of Magnesium sulfate. Soak your feet for 15 minutes a couple of times a day (few times per week) while gently massaging the soles.

5. Ginger

Ginger is a great all-around plant that can be easily purchased at your nearest market. Ginger has proven anti-inflammatory and analgesic properties which are crucial in battling with plantar fasciitis. Make a tea-like drink by mixing grated ginger into a cup of boiling water and letting it steep for 10 minutes. Drink hot for two or three times a day.

6. Change or modify your shoes

You should always consider changing your shoes if they are uncomfortable regardless of how cute or great they look. Be careful with athletic footwear as it needs to provide support but without rigidness. Until you get better, it is advisable to wear shoes which have excellent ankle support, such as hiking boots. Consider purchasing additional shoe inserts or heel cups as they can relieve the tension in the plantar fascia.

7. Night splints

When we sleep, most of us keep our feet pointed down, giving the feet unnecessary tension. Night splints are a superb way of keeping the feet at a 90 degrees angle throughout the night. Using splints might need some getting used to as it can be somewhat uncomfortable.

If you are unable to walk, or if the pain has become unbearable with visible swelling, please seek immediate medical care.

Source: WebMD, Top 10 Home Remedies, Health Central

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This article is purely for informational purposes. Do not self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for harm that may result from using the information stated in the article.

Home Remedies