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What are different home remedies for Plantar Fascia or Plantar Fasciitis? – Part 1

What is Plantar Fasciitis?

• Plantar Fasciitis is the most common condition of heel pain.
• This condition occurs when the long fibrous plantar fascia ligament along the bottom of the foot develops tears in the tissue.
• This tear results in pain and inflammation.
• The pain of plantar fasciitis is usually located close to where the fascia attaches to the calcaneous which is also known as the heel bone.
• Plantar fasciitis causes the inflammation of the plantar fascia ligament which runs along the bottom of the foot.

Symptoms of Plantar Fasciitis

• Burning
• Stabbing
• Aching pain in the heel of the foot
• Acute taut and pain

Causes of Plantar Fasciitis

• Long periods of standing
• Weight bearing
• Physical activity
• Getting up after long periods
• Lethargy or sitting down

Home Remedies for Plantar Fascia

• Rest your feet.
• Stop or reduce any activities that may be causing the heel pain.
• Wear supportive footwear.
• Wear shoes that have good arch support and heel cushioning.
• Buy shoe inserts (orthotics).
• Shoe inserts may be made of plastic, rubber, or felt.
• Orthotics can reduce stress and pulling on the plantar fascia ligament.
• Use ice on your heel. Ice can help reduce inflammation.
• Contrast baths, with alternate hot and cold water, is helpful.
• Heat alone may make the symptoms worse.
• End a contrast bath with a soak in cold water.

Take medicines that are available over the counter like:
– Ibuprofen (such as Advil or Motrin)
– Naproxen (such as Aleve)
– Aspirin
– Anti-inflammatory drug to reduce pain and inflammation
– Wear night splints
– Night splints gently stretch the plantar fascia ligament and Achilles tendon
– Keep them from getting tight during the night.
– Do stretching and strengthening exercises.
– Exercises for stretching the Achilles tendon and plantar fascia will increase their flexibility
– Exercises to strengthen the muscles of the foot and ankle will help support the arch.
– Try a weight-loss program.
– Be patient and consistent.
– Regularly stretch your feet so they can heal.

Other Home Remedies for Plantar Fascia

• Application of ice and cold compresses is one of the most popular effective Plantar Fascitis home remedy.
• Taking steam baths helps to reduce heel pains.
• Follow this remedy on a regular basis to ease the pain.
– Dried ginger
– Wintergreen
– Boswellia
– Devil’s claw
– Cat’s claw
• The above herbs contain powerful anti-inflammatory properties.
• They can relieve pain caused in gout.
• Other herbs like cayenne, licorice, boswellia and feverfew are natural remedies.

Other Treatments

1. Warm Water Enema
• A warm-water enema should be used daily.
• This will help to cleanse the bowels during this period.

2. Epsom Salt Bath
• Epsom salts foot baths should be taken twice daily.
• About 250 gm – 500gm of these salts should be added to hot water.
• Full Epsom salt baths should also be taken three times a week.
• The baths may be reduced to two per week later.

3. Cold Packs, Fresh Air, Exercise, Reduced Stress
• Cold packs should be applied to the affected joints at night.
• This will be beneficial.
• Fresh air and outdoor exercise are also essential.
• The patient should eliminate stress.

Dietary Considerations

Vegetables that need to be avoided are:
• Spinach
• Asparagus
• Cauliflower
• Legumes like beans, lentils and peas
• Mushrooms
• Oatmeal
• Yeast products
• White flour
• Bakery products
The patient should avoid all purine and uric acid-producing foods like:
• All meats
• Eggs
• Fish
• Tea
• Coffee
• Sugar
• White flour
• Canned, processed, and fried foods
• Raw vegetable juices are useful
• A mocktail of carrot, beetroot and cucumber juice seems to be effective.
• Add 100 ml of beetroot and 100 ml of cucumber juice to 300 ml of carrot juice.
• Consume it on a daily basis.

Penetrex Large Bird & Cronin PLANTAR FASCITIS Night SPLINT The Trigger Point Therapy Workbook Injury Afoot

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