Home Remedies For Plantar Fascia. If you’re finding that heel pain is getting in the way of your daily activities, try these quick tips for relief:
Plantar Fascia is and inflammation of a thick band of tissue that connects the heel bone to the toes. It is very common. Usually self treatable and self-diagnosable. Lab testing or imaging rarely required.
Most commonly caused by strain injury causing small tears to the ligament where attaches to the heel bone or other areas of tightness on the sole of the foot. Such strain injury can be from excessive running or walking, inadequate foot gear, and jumping injury from landing. Typically causes a stabbing pain in the bottom of your foot near the heel. The pain is usually the worst with the first few steps after awakening, although it can also be triggered by long periods of standing or rising from sitting. The pain is usually worse after exercise, not during it.
Tips to try:
Your primary options for healing will revolve around rest, icing your heels, and doing heel stretching exercises. Good arch support takes the pressure off the heel.
Take a daily calcium supplement or get calcium directly from a healthy diet. Calcium-rich foods like dairy, almonds, sesame seeds, kale, turnip greens, white beans, black-eyed peas, and oranges will help you meet your daily nutrient needs.
Try taking high doses of magnesium. The body needs magnesium in order to properly absorb calcium. In fact, people who eat large quantities of calcium without an accompanying intake of magnesium may develop a calcium deficiency. You can take a balanced calcium-magnesium supplement or eat plenty of magnesium-rich foods such as spinach, pumpkin seeds, white beans, black-eyed peas, garbanzos, lentils, pinto beans, brown rice, millet, avocados, bananas, and dried figs.
Roll foot on frozen water bottle, good shoes with good arch support. Don’t walk barefoot.
Whenever you’ve been sitting or laying point your toes up and down 10 times then side to side 10 times. Stretching is very effective as is watching TV and rolling a can under your foot back and forwards. Walking upstairs on your toes.
Put ice on it every few hours for about 3 days. Also stayed off as much as possible. Used a cane when necessary. Get shoe insoles from Walmart. Stop going barefoot or wearing flat shoes. Something with a small heel is better. No sandals or flip flops. Only wearing Sketcher sneakers.
Soak feet in warm water and epsom salt for couple weeks. Do it 2 times a day.
Use a bath towel to stretch your foot. Put it under your foot and pull.
Heat a rolled up wet towel in the microwave for 5 minutes. Take out and put on plastic bag. Put your foot on it for as long as you can, keep doing this until towel cools. Then roll a golf ball around for 5 minutes. Do this twice a day. Heat makes the ligaments relax and regrow.
CBD oil. Put 3 drops in your mouth daily. Also use Frankincense essential oil. Mix it with an almond oil. Rub it on the bottom of your feet twice a day. It absorbs fastest to the blood stream by the bottom of your feet.
Apply lavender essential oil to your heels.
Try stop eating sugar in your diet.
You can perform simple massage techniques to soothe the pain in your heels. Use your thumbs to massage your arches and heels, working from the balls of your feet up to your heel.
Lose weight: Carrying extra weight puts more pressure on your plantar fascia. If you’re overweight, losing a few pounds can help to alleviate some of that pressure. Work with your doctor to come up with a long-term plan that focuses on a balanced diet and regular exercise.
Try ibuprofen 800 mg every 4 hours.
Birkenstocks Slide Shoes !! They are ugly and expensive but they take away ALL of the pain.
Use grey duct tape. The doctor told me to use that I kinda looked at her funny. Lol. She said it would take maybe a month or so to work. It actually worked. Just put over the spot. Kept it clean and dry.
If all else fails get a cortisone shot. Yes it hurt like hell but the next day you can walk with out pain.
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