Best At-Home Plantar Fasciitis Treatment - Diet, Exercises & More
Introduction | Symptoms | Causes | Diet for Plantar Fasciitis Treatment | Meal Plan Examples | Exercises | Summary
One of the most common causes of heel pain, Plantar fasciitis is a quite painful condition.
But what is Plantar fasciitis? So if you get up in the mornings and experience heel pain when walking, you may have the condition of plantar fasciitis. Plantar fasciitis is when the muscle tissue, which connects your heel to your toes, becomes inflamed. This connecting muscle is known as plantar fascia. Usually, it is felt in the heel but it can be felt all along the underside of your foot or around the arch area in some cases.
In this article, you will learn all about the condition, its symptoms along with the plantar fasciitis treatment that can help and much more. This will also help to prevent future bouts of heel pain as long as you follow the other tips too.
Symptoms of Plantar Fasciitis
The condition of Plantar fasciitis can cause the following symptoms in one or both of your feet:
- Sharp, Dull, or Burning Pain
- Swelling and in some cases the foot can feel warm
- Tender to Touch
- Heel Spurs (Bone-like Growths) developed after a few years
In less severe cases, people only experience the pain when walking or standing. Although the pain is most commonly felt in the morning or just after waking up, one may also experience it during the day in more severe cases.
Causes of Plantar Fasciitis
- Wearing ill-fitted, Uncomfortable, or Unsupportive Shoes
- Standing for Long Hours, especially on one place
- Injuries on your Foot Muscles
- Walking or Running for Long Periods of Time
- Being Flat-footed (Collapsed Arches)
- High Arches
- Obesity
- Pregnancy
- Excess Inflammation or Uric Acid in the body
Most cases of plantar fasciitis occur in people who are between 40 and 60, but people younger than this and older than this can all get this condition. So it is advised to notice any such pain that may lead to conditions like plantar fasciitis.
Plantar Fasciitis Treatment Diet
If you wish to have a plantar fasciitis treatment at home, then along with rest and exercises for your feet and lower legs, taking a good plantar fasciitis diet is also necessary to cure the condition.
1. Consume a Mostly Alkaline Diet
Our bodies are designed to regulate acidity and alkalinity on its own but our diets have changed. We are eating a lot of acidic foods and most of us do not take enough alkalizing foods. This places a burden on your body and after a while, the combination of a poor diet and the toxins that we are exposed to every day can cause our bodies to regulate acidity less effectively and may cause inflammation.
Inflammation fuels plantar fasciitis and is also responsible for worsening and even causing conditions like ankylosing spondylitis. One of the best treatments for plantar fasciitis is having a mostly alkaline diet, which can help our bodies reduce inflammation and associated health conditions.
What Foods to Avoid during Plantar Fasciitis Treatment at Home?
When considering a plantar fasciitis diet, you should avoid or limit acid promoting foods in your routine such as:
- Alcohol
- Coffee
- Dairy (Excluding Raw Dairy)
- Meat
- Eggs
- Grains
- Junk Food and Processed Food
- Vegetable Oils, High in Omega 6 (e.g, Canola and Sunflower)
Consume more alkalizing food for plantar fasciitis self care, like:
- Seasonal Vegetables as they are very nutritious.
- Fruit is Alkalizing but limit them to 1 serving a day only.
- Soaked Nuts, especially Walnuts which are high in Omega-3 Fatty Acids.
- Soaked Seeds, especially Flax Seeds and Chia Seeds.
- Legumes (but make sure that they are soaked 8-24 hours before cooking)
- Fatty Fish like Salmon and Sardines.
It can be hard to consume no acidic foods at all, but keep them to a minimum range. A mostly anti-inflammatory diet for plantar fasciitis cure is easy to maintain as there are a number of delicious foods that you can eat without worrying about inflammation.
2. Stay Hydrated
In order to keep your muscles at their best and to flush toxins from your body, you need to stay hydrated. At least 6-8 glasses of water is recommended. On hot days or when you have exercised heavily, you may need to drink more and be sure to include foods or drinks containing electrolytes like calcium, magnesium, sodium, and potassium as well.
Herbal teas can also be consumed, but keep in mind that those with diuretic properties, meaning they make you urinate, can result in dehydration, if you drink too much. Dandelion tea is one of these teas. Another refreshing and alkalizing drink that you can drink is lemon water.
3. Uric Acid Immediate Relief Protocol
The excess uric acid in the body can result in inflammation and forms crystals in the joints and kidneys. A common condition associated with this is gout. There are many things that can cause uric acid levels to become too high such as a poor diet, hormonal imbalances, certain medications, and aging.
To get immediate relief, follow these home remedies for plantar fasciitis treatment:
1. Take 2 x 1000 mg (2 g) of Vitamin C per day.
2. Take a Collagen Protein Supplement if possible or try bone broth.
3. Start eating lots of Vegetables including Romaine Lettuce.
4. Rub CBD (Cannabidiol) Oil on the paining area, do not worry, it will not make you sleep. Please do not consider a painkiller.
5. Drink a lot of water with Turmeric and Black Pepper to reduce inflammation from the body.
This will help to break down the crystals in your body and get rid of them which will relieve the pain.
4. Instead of Painkillers, Use Anti-Inflammatory Herbs and Spices
When people are in pain, the first thing they reach for is painkillers. NSAIDs (or nonsteroidal anti-inflammatory drugs) are not good for your kidneys or your liver in the long run and can damage your digestive system too. Herbs and spices are effective food for plantar fasciitis treatment and do not have these detrimental effects, in fact, they are associated with lowering cancer risk and promote graceful aging as well as reduce inflammation in the body.
Turmeric (2 g) was tested against painkillers and found to be just as effective. They do take longer to work but they are the healthier and more delicious alternative. Herbs and spices can also help to get rid of toxins in the body.
These are some of the most anti-inflammatory herbs and spices effective for plantar fasciitis treatment:
- Turmeric
- Ginger
- Cloves
- Pepper
- Cinnamon
- Chilli
- Thyme
- Rosemary
- Coriander
You can find them as teas (in fact, chai or tea is made with many of these spices), supplements (which may be better for specific use as a painkiller as it is easier to get a higher dose), and you can use them either fresh or powdered in your meals (the effect is not lost by cooking). All these anti-inflammatory herbs and spices serve as a great plantar fasciitis treatment.
Meal Plan Examples
Here's an example of how to put it all together for an effective Plantar Fasciitis Treatment:
Breakfast:
- Start your day with a glass of lemon water, you can also add some salt if you tend to have low blood pressure and less energy in the morning.
- A nice breakfast would be some curd or raw yogurt with berries or fruit slices and soaked nuts and/or seeds. You can also drizzle some raw honey on top.
Lunch:
- A green juice (for example cucumber, spinach, coconut oil, turmeric, ground flax seeds, and a slice of fruit) or
- A nice big salad using romaine lettuce, slices of celery, tomato, carrot, some soaked seeds, drizzled with a mix of olive oil and apple cider vinegar.
Dinner:
- A fillet or two of rawas (Indian salmon) flavored with herbs and spices and steamed vegetables, drizzled with olive oil and lemon juice and some sweet potato on the side or
- A vegetable dhal curry cooked using coconut oil, delicious herbs and spices. Try to avoid chapati or naan. Rather try it with sweet potato or cauliflower rice. If you must go for a grain, try going for a gluten-free whole grain and only consume a little bit of it.
Snack Ideas:
- Smoothies or juices using veggies
- Sliced raw veggies like carrot, celery, cucumber, okra with hummus (a dip made from chickpeas and sesame seeds)
- Soaked nuts
Drinks:
- Water, if you would like you can flavor it with a slice of lemon or cucumber. Drink it regularly throughout the day.
- Masala chai tea. You can add turmeric to it as well.
- Ginger tea.
- Green tea.
- Your favorite Darjeeling tea.
You can sweeten the teas with raw honey if you would like to do so.
Heel Pain Exercises
After resting for a week or two, being on your feet as little as possible, you can do some exercises for plantar fasciitis treatment at home. The two best exercises to do are:
The Heel Stretch
1. Stand a little bit away from the wall or the back of a sturdy chair and use it for support.
2. Put one foot forward and bend your front leg leaning forward and straighten the back leg until you feel a stretch in the back calf muscle (lower leg). Keep your back foot flat on the floor.
3. Hold for 15-30 seconds and then switch legs.
Calf Raises
1. You can do this on a step or on the floor. Use a wall or chair for support.
2. If you are on a step, have your heels hang over the edge, but don't let your heels sink down.
3. Simply raise yourself up onto the balls of your feet and slowly lower yourself back down.
4. Do 3 sets of 10.
5. You can raise yourself up from a lower heel position but you need to be gentle and in control to prevent injury.
You can also roll a tennis ball or even a golf ball under your feet to massage the muscle and relieve pain as well. For more exercises check this video out. Please share your story with us all and if you have any questions, please feel free to post them in the comments. We would love to hear from you!
Summary
- Plantar fasciitis is inflammation of the muscle tissue that connects the heel to the toes.
- Heel pain (especially in the morning) is the most common symptom of plantar fasciitis.
- Other symptoms can include pain in the arch or all along the soles of the feet, swelling, tender to the touch, and in chronic plantar fasciitis heel spurs.
- Causes of plantar fasciitis include poor quality and unsupportive footwear, standing for long periods of time, hormonal imbalances, excess inflammation or uric acid, pregnancy, injury to the foot and being flat-footed or having high arches.
- Eat a mostly alkaline diet avoiding and limiting foods like alcohol, coffee, junk food, meat, dairy for plantar fasciitis treatment. Essential food for plantar fasciitis include seasonal vegetables, one serving of fruit per day max, soaked seeds, legumes, and nuts.
- Stay well hydrated.
- To get rid of excess uric acid associated inflammation, take 2 g Vitamin C daily, collagen supplement or bone broth daily, eat lots of veggies, use CBD oil on painful areas instead of painkillers, and drink a lot of water with turmeric and black pepper.
- Herbs and spices to replace painkillers for plantar fasciitis treatment: turmeric, ginger, cloves, pepper, cinnamon, chili, thyme, rosemary, coriander.
- Helpful exercises for plantar fasciitis cure include calf stretches and calf raises.
