Foot Health Blog
Find expert articles from physical therapists and podiatrists to help understand, diagnose, and treat different foot health issues such as plantar fasciitis, bunions, flat feet, and more.
Plantar Fasciitis: Causes, Symptoms, Treatments, and More
The latest research is showing that plantar fasciitis consists of small micro-tears and thickening in the plantar fascia itself (the band of soft tissue that makes up the arch of the foot) and is most commonly caused by your feet being overloaded. The most common causes of this overload are poor foot mechanics (collapsed arches, flat, and high-arched feet) combined with too much standing and inappropriate shoes. Sport and exercise are also often implicated again due to the foot being overloaded and not getting a chance to heal itself. The most common symptom of plantar fasciitis is heel pain that increases after exercise, long periods of sitting, or when you first wake up in the morning. However, plantar fasciitis can cause more problems if left untreated. » Can orthotics relieve plantar fasciitis symptoms? Upstep's plantar fasciitis custom orthotics can easily fit into your lifestyle and provide the necessary support for your feet What Can You Do About Plantar Fasciitis Heel Pain? Correct the foot mechanics with custom-made orthotics This is particularly important if you have had plantar fasciitis for over 3 months. Strengthen the muscles of your hips, legs, and feet Perform exercises designed to make them work better when standing and walking. Simple foot exercises are simply not enough. Change your shoes Shoes with good support and a small heel lift are essential. A good pair of running shoes or walking boots are good, flat and soft sneakers are not! What’s So Special About the Upstep Custom Orthotic Solution? Our orthotics are custom made to your own foot shape. This means that they will give the maximum support to your feet to reduce the underlying forces responsible. All of our orthotics come with a comprehensive range of exercises designed by a specialist - our in-house Podiatrist, Philip Wells. These work with your orthotics to give the fastest and most comprehensive rehabilitation program possible. » Still not convinced custom orthotics are for you? Read the plantar fasciitis custom orthotics review More Tips for Reducing Plantar Fasciitis Heel Pain Combining orthotics, good footwear, and exercises always give the best long-term success.Be patient. It takes, on average, 6 months to fully recover from a really bad case of plantar fasciitis. Everyone is different and this is never truer than when dealing with plantar fasciitis. This means that there is no magic bullet for everyone. However, the general rule of thumb is that in 99% of cases it is the overload of the foot that is to blame and this has to be removed.
Plantar fasciitisHow to Relieve Plantar Fasciitis Pain Using Pressure PointsPlantar fasciitis is one of the most common causes of heel pain. If it is not managed, it can lead to significant functional limitation and discomfort. Fortunately, there are various methods to manage your plantar fasciitis, including NSAIDs, rest, massage, exercises, and wearing custom orthotics for plantar fasciitis. One of the lesser-known methods is the use of pressure points. Pressure points are sensitive parts of the body that bring pain relief upon sustained pressure to it. They correspond to traditional Chinese medicine acupressure points, which are thought to control the flow of qi between body parts, and can be used to treat body discomfort even beyond plantar fasciitis. Can Plantar Fasciitis Be Treated Using Massage Techniques? A massage is one of the most effective ways in treating plantar fasciitis. When done correctly, you can massage the plantar fasciitis away. Massaging improves circulation and stimulates the release of endorphins, which are natural pain-relieving agents. It also promotes relaxation, relieving tension in the foot and reducing pain. You can massage your plantar fasciitis yourself, or get someone to help you. You may also perform the massage manually or you may use a massage machine. Regardless of the technique you choose, understand that a massage can initially be discomforting, but it should not inflict pain. Always start your massage gently, and whenever possible, use a medium technique to reduce the effect of friction on the procedure. Some of the massages you can use include the following techniques and methods: The kneading massage technique.The effleurage technique.The petrissage method.The cross-fiber method. Are There Pressure Points That Can Be Massaged to Relieve Plantar Fasciitis? There are many pressure points in the foot. By targeting the ones that connect to the foot and applying pressure to them, you can relieve plantar fasciitis. In Traditional Chinese Medicine, three pressure points that directly affect heel pain are Tai Xi, Kun Lun, and Yong Quan (KD 1). These have links to the liver and kidney yin deficiency—hence their effectiveness in relieving heel pain. While the Tai Xi pressure point is between the Achilles tendon and the top of that inner bony bump on your ankle (medial malleolus), the Kun Lun is the depression between the lateral malleolus and your Achilles tendon. The KD 1 pressure point is at the depression between the big toe and second toe. You can target these points when aiming for pain relief after plantar fasciitis. Pain relief will occur through the release of endorphins and the stimulation of larger nerve fibers that block pain perception. Also, the pressure may stimulate the autonomic nervous system and affect the body's response to pain. Regardless of how it causes relief, massaging the pressure points is bound to relieve plantar fasciitis and reduce the time it takes to heal. To find out if you're on the right track, here are some signs that your plantar fasciitis is healing. How to Massage Pressure Points to Relieve Plantar Fasciitis You can either self-massage or use a massage machine alongside strengthening exercises specifically for plantar fasciitis; you can also get a professional to help you. Whichever way, there are different ways you can massage pressure points. The idea is to find which one works best for you and stick to it. Some techniques include: Massage With the Heel of Your Hand Bend the affected foot over the knee of the other leg while sitting on a chair, or at the edge of the bed.Using the heel of the opposite hand, apply pressure to the sole. Work your way down from the heel to the bottom of the toes.Cover the entire sole up to ten times, increasing the pressure with each repetition. You can increase the pressure by leaning into your hand with your body weight. Thumb Massage The difference between the heel-of-hand massage and this is in the tool. To perform this: Begin in a seated position with one leg crossed over the other.Using the thumb, apply pressure to your sole, moving from the heel to the toes and back. Ensure you cover every region of the foot.Continue for 1 to 2 minutes, increasing the pressure with every cycle. To increase the intensity of the massage with the heel of your hand or the thumb massage, you can flex your toes in different directions as you massage from your heel to your toes. Bottom Line Plantar fasciitis commonly affects the foot, especially athletes, and people that stand for long periods. Already, a massage is an established way to curb its symptoms, offering pain relief. When you target the pressure points in the foot with the massage, you increase the effectiveness of the treatment and prevent plantar fasciitis from becoming a chronic condition. Massages are one of the many ways that you can remedy plantar fasciitis pain. To learn more, take a look at our posts on Epsom salts for plantar fasciitis and the things you should avoid doing with plantar fasciitis.
Plantar fasciitis7 Best Cycling Shoe Insoles for Plantar FasciitisAs good and enjoyable as cycling is, it can have detrimental effects on your feet. If you throw plantar fasciitis into the mix, cycling can become a significant source of pain and discomfort. While proper shoes, cleats, and techniques may be enough for the average cyclist, those with plantar fasciitis may also require insoles. Whether you’re cycling for fun or professionally, those with plantar fasciitis must use the best insoles to maintain optimal foot mechanics, reduce plantar fascia stress, and, with time, reduce discomfort and pain. In this article, we've reviewed some of the market's best cycling shoe insoles for plantar fasciitis. » What causes plantar fasciitis? Discover symptoms and treatments of plantar fasciitis 1. Upstep Plantar Fasciitis Custom Orthotics Upstep plantar fasciitis insoles are made for you on-demand, factoring in your unique foot impression and lifestyle. The custom orthotics also guarantee maximum support and comfort, relieve pain, and ease the strain on the plantar fascia—possibly making them the best orthotics for plantar fasciitis and flat feet. Upstep insoles are firm and sturdy to improve shock absorption. They're also affordable and eligible for HSA and FSA insurance. » What exercises will help with plantar fasciitis? Try these stretches and strengthening exercises for plantar fasciitis 2. Upstep Cycling Custom Orthotics Upstep cycling custom orthotics have better footbeds than those provided by most cycling shoes. That’s not entirely surprising seeing as they're designed to match the contour of the individual foot. The benefits of cycling orthotics include high durability, improved performance, and reduced risk of injury. This is achieved by the unique materials the orthotics are made from because they evenly spread the pressure in the cycle sole to increase your foot's comfort, support, and stability. » Do you need additional arch support? Consider these cycling shoe insoles for arch support 3. Tread Labs Lael Wilcox Cycling Insoles Tread Labs Lael Wilcox cycling insoles are primarily performance-enhancing and not pathology-limiting, meaning they'll have a limited effect on plantar fasciitis. However, since they're made from 100% carbon fibre, they provide rigid arch support. Lael Wilcox insoles are best for shoes with thin or no inserts and come in generic sizes. There are also four different arch heights for individuals requiring different levels of arch support. Tread Labs Lael Wilcox are affordable and will work well if you can find a perfect fit. 4. SOLE Active Medium Insoles with Metatarsal Pad SOLE Active medium insoles with metatarsal pads are clinically proven to provide plantar fasciitis support. Due to the metatarsal pad, they also improve forefoot comfort in medium-fitting shoes. These insoles are designed from recyclable wine corks, making them carbon-negative and increasing their shock absorption. They can be molded into shape by wearing them on the foot, as opposed to being wear-ready like custom orthotics. 5. Superfeet Run Pain Relief Insoles As the name implies, Superfeet Run Pain Relief insoles are designed specifically for runners. However, they come with a wider forefoot and a deep heel cup, making them suitable for wide cycling shoes. These insoles have moisture-wick fabrics for odor control and can keep your cycling shoes smelling fresh, especially for those who sweat a lot. They also have a heel stabilizer and therapeutic foam to stabilize the foot and reduce the effect of repetitive stress on the feet. If you opt for Superfeet run pain relief insoles, you will have to worry about fitting as they come in generic sizes, which may somewhat reduce their effectiveness. 6. Protalus T-100 Insoles Protalus T-100 insoles are best for low-volume shoes with removable inserts. Although thinner, they provide more cushion and comfort than the M-series. These insoles come in specific sizes meaning there may be a need for trimming to find your exact size. Protalus T-100 insoles are affordable and can help improve performance as a cyclist. However, these insoles don't offer much benefit to those with plantar fasciitis. 7. URthotics Active/Sports Insoles The good thing about custom orthotics like URthotics active/sports insoles is that you don't need to know anything about your foot arch height or size beforehand. URthotics sports insoles are made based on the contouring of your foot. They also have a deep heel cup to keep the feet aligned. URthotics sports insoles may be more expensive, but if you have an active HSA or FSA card, you can pay with that or you can pay in installments using ShopPay. Final Verdict If you have plantar fasciitis and plan on cycling often, consider getting custom orthotics. Even if you have no plantar fasciitis, the perfect fit of custom orthotics to your foot will have preventive effects and can help improve your performance and reduce your injury risk. » Concerned about cycling with plantar fasciitis? Read these tips from a physical therapist
Plantar fasciitisThe Effectiveness of Cortisone Injections for Plantar FasciitisOften, many individuals who suffer from heel pain may have a common foot condition called plantar fasciitis, an inflammatory condition that affects the plantar fascia (the band of tissue running under the foot and connecting the heel bone to the toes). There are many supposed treatments for such conditions, including the use of cortisone injections in your heel, but how effective is this method of treatment? What Is a Cortisone Injection? Cortisone injections are also called corticosteroid injections, which are basically an artificial version of the hormone cortisol. Therefore, "cortisone" and "steroid" have no difference, but you shouldn't confuse the two with illegal anabolic steroids that are designed to increase muscle mass. Cortisone is a type of steroid that lowers inflammation, leading to less pain. How Does a Cortisone Shot Help Plantar Fasciitis? Plantar fasciitis is an inflammatory condition, and cortisone injections help by reducing the inflammation and pain for a temporary period. It is important to note that many foot conditions are caused by biomechanical dysfunctions of the foot. Thus, getting a cortisone shot is not a cure for plantar fasciitis. The moment the positive effects of the cortisone shot start wearing off, the symptoms will start showing up if the cause of the disease has not been treated. This makes it neccessary to undergo a holistic treatment approach of physical therapy, podiatry, orthotic use, and other conservation treatment options. How Long Does a Cortisone Shot Last in the Foot for Plantar Fasciitis? The positive effects of cortisone shots typically last between 3 weeks and 3 months, but might last longer in certain circumstances. It all depends on the mg of cortisone given in one shot and the type of cortisone (long-acting or short-acting). Though if your cortisone shot for plantar fasciitis didn't work, you should know within the next few days. Depending upon the stage of your plantar fasciitis (acute, sub-acute, or chronic), level of pain, and the results of prior conservative treatments, the general practitioner would decide on the injection dose, injection technique, and frequency of further injections. Cortisone injections are usually only given only in chronic conditions with severe pain and after conservative treatment options have failed after 6-9 months. For proper aftercare for your plantar fasciitis steroid injection, It is recommended to stay off your foot for about 30-60 minutes after the cortisone shot, and heavy exercises and overactivity should be avoided for the next 24-48 hours to reduce the recovery time and risk of bruising, pain, and other side effects. What Are the Risks of Cortisone Injections in the Foot? Initially, cortisone injections in the foot hurt considerably due to there being less soft tissue compared to the other body parts like the buttocks. It is important to keep in mind that there are risks to every medical procedure, and plantar fasciitis steroid injections are no different. The risk of side effects from plantar fasciitis steroid injections increases with a higher injection dose and frequency, and are listed below: Heel fat pad atrophyPlantar fascia ruptureDamage to the cartilage of the ankle and foot joints Infection of the jointsDamage to the nerves of the foot Weakening of the tendonsThinning of the skin and other soft tissues around the site of the injectionOsteoporosis of the surrounding bone Discoloration of the skin around the injection areaBruising and swellingTemporary aggravation in pain and inflammation of the joint Are Cortisone Shots for Plantar Fasciitis Worth It? Cortisone injections have always been a controversial topic of discussion. In order to give accurate advice, you have to consider the pros and cons of cortisone shots for plantar fasciitis, such as the high risk they present alongside their temporary benefit of potentially only a few weeks. Therefore, it is recommended to go for cortisone shots only if all the other conservative management has failed after 6-9 months of doing it regularly, and only if your chronic condition is flaring up with a debilitating effect.
Plantar fasciitisHow to Massage Plantar Fasciitis: Best Techniques and ToolsPlantar fasciitis remains a common cause of foot and heel pain. While there are many things to avoid with plantar fasciitis, massage is not one. Along with exercises for plantar fasciitis heel pain, they remain one of the most frequently used treatment procedures This article provides a treatment guide for plantar fasciitis using massage as your primary tool. Hand Massages for Plantar Fasciitis Since plantar fasciitis pain is usually felt first thing in the morning, self-massages can be done before your step out of bed. Moreover, it is also essential to massage your feet at night while on the bed before going to sleep to take away all the stress and tension placed on your feet. Listed below are a few hand massage techniques for plantar fasciitis. Stroking and Effleurage Technique Sit on the bed with your feet above the knee in a figure-4 position.Use the heel of your hand and your thumb to stroke the underside of your foot from the heel towards your toes. Note: This can also be done using your knuckles, just make sure to adjust the pressure.Cover your full sole and your toes.Continue for 5-7 minutes on each foot for 1 set.Perform 2 sets per day. Kneading Technique Sit on the bed with your feet above the knee in a figure-4 position.With the pad of your thumb, push on the sore points of your sole in a circular motion (kneading).Knead each point for about 10 seconds, covering the whole foot (including the painless spots).Adjust the pressure to your comfort.Continue for 5-7 minutes on each foot for 1 set.Perform 2 sets per day. Note: This can also be done with your knuckles if the pressure isn't too much to bear. Cross Fiber Massage Using the above method of stroking and kneading, massage the foot vertically from heel to toe, covering the full length of your arch.Then massage horizontally, from side to side, covering the width of your arch. Continue for 2-5 minutes on each foot for 1 setPerform 2 sets per day. Using Massage Tools for Plantar Fasciitis Massaging tools are commonly used as an at-home treatment method alongside other clinical treatments. The most frequently used is a ball and a roller. Listed below are a few tool massage techniques for plantar fasciitis. Ball Massage Technique Sit on a chair or stand with support.Place a tennis or a therapy ball under the sole of your feet.Slowly and gently roll your feet on the ball back and forth from the heel to the toes with as much pressure as is bearable.A soft spike ball can also be usedContinue for 7 mins, once a day. Note: A soft spike ball can also be used if it doesn't cause you pain to give yourself a deep tissue massage. Massage Guns for Plantar Fasciitis Massage guns are a new massage tool used for pain relief, muscle recovery, and relaxation. They have adjustable vibration settings and also come with a different knob for different parts of your body They can be used for plantar fasciitis but should be done so with caution if you aren't a registered healthcare practitioner due to their high intensity and different functions. Deep tissue massages with a tool help in recovery from plantar fasciitis and should only be used for a maximum of 3 minutes and thrice a week. There are several other tools like a plantar fasciitis massage roller, different types of balls, etc available in the market as products used in foot rehabilitation. When Should You See a Podiatrist for Plantar Fasciitis? It is recommended to visit your podiatrist when the pain is persistent and begins to restrict your movement. They may suggest a pair of custom orthotics for plantar fasciitis along with other conservative management (such as eccentric stretching) depending upon your foot type and individual need. The sooner you see a healthcare practitioner and obtain treatment products, the faster your recovery from plantar fasciitis will be. Does Foot Massage Help Plantar Fasciitis? Massaging your feet for plantar fasciitis is a good way to relieve pain and relax your feet as it improves circulation. However, it is extremely important to know the right method to use. This way, you can avoid any flare-ups in your current pain level and prevent your condition from becoming exacerbated. Firstly it is essential to know the correct method of massaging and when to do it. Also, know that when done incorrectly, massaging may aggravate the condition. With all massage types, be gentle to start with and increase the pressure if you feel comfortable to avoid inflicting pain. Additionally, the use of a moisturizer or oil helps avoid friction.
Plantar fasciitisThings to Avoid With Plantar FasciitisPlantar fasciitis results from micro-tears and a thickening of the plantar fascia. This tightening of the ligamentous band at the sole of the feet causes pain. Despite the pain and discomfort it causes, exercises and stretches will offer pain relief, are important in managing plantar fasciitis, and could even prevent it. Along with rest, ice, and custom orthotics (inserts/insoles) for plantar fasciitis, the stretches and exercises help address the discomfort and inflammation. They also improve muscle strength and promote flexibility in the foot. However, there are stretches and activities to avoid with plantar fasciitis. Not all exercises are helpful. Some will even make the pain and discomfort worse and should be abstained from totally. For example, a weight-bearing exercise that requires you to stand for long. How to Know if You Have Plantar Fasciitis Plantar fasciitis causes significant pain and is easily self-diagnosable. While the exact presentation may vary from person to person, the symptoms of plantar fasciitis are classic. It is often described as a dull, stabbing pain in the heel that worsens with prolonged sitting or lying down. It’s usually aggravated with the first steps of the morning and can cover the bottom of the whole foot. A professional opinion from a medical doctor may also help ascertain your diagnosis. This will require the person to assess your foot for tender points. With just this, the cause of the pain can be identified. How to Treat Plantar Fasciitis The good news is that plantar fasciitis is treatable. The bad news is that sometimes, in the most severe cases, the full recovery may take as much as six months. Once you have been diagnosed with plantar fasciitis, the doctor or physiotherapist will prescribe several activities that will help improve the pain. Plantar fasciitis treatment begins with getting off your feet (rest) and treating the inflamed foot with ice. Most plantar fasciitis will resolve with this. If it doesn’t, deep massage, simple exercises, and stretches can help improve the condition. Alongside these conservational treatment approaches, you can also use custom-made orthotic devices to bring pain relief. What Makes Plantar Fasciitis Worse? Left untreated, the symptoms of plantar fasciitis will worsen, and the condition will become complicated. This can lead to a plantar tear, plantar rupture, plantar fibromatosis, and heel spurs, all of which are not amenable to conservative treatment. The following are activities or actions that could make plantar fasciitis worse: Not getting the foot enough rest after the onset of symptomsParticipating in high-impact exercisesWalking without proper footwear or supportAdding extra weightAvoiding treatment/ignoring the symptomsProlonged sleeping or sittingConsuming excess sugarHigh arches or flat feetTight calf musclesInjury to the tendon in the leg, ankle, or foot 4 Plantar Fasciitis Myths Debunked 1. Walking makes plantar fasciitis better Walking aggravates plantar fasciitis. Walking can make plantar fasciitis worse if it involves walking on hard surfaces, walking too fast, wearing ill-fitting shoes, or for prolonged periods. So, you should try to avoid walking with plantar fasciitis whenever possible. While an outright rest may not be possible, you should cut back on any activity that makes your foot hurt. Consider standing for shorter periods and walking a lot less. You can also do some short stretches to prep your legs for periods of work and have an Epsom salt soak down afterward. 2. High heels are suitable for plantar fasciitis Theoretically, a shoe with an elevated heel should reduce tension on the plantar fascia and thus reduce pain. In reality, high heel shoes increase the direct compressive force on your heel because they do not distribute your weight evenly. They also do not provide adequate support to your foot. Wearing crocs with plantar fasciitis, on the other hand, could be very beneficial. 3. Massage guns don't help plantar fasciitis Yes, massage guns do help plantar fasciitis. Using massage guns on the heel produces vibrations and causes a deep massage effect. This relieves the tension in the tight fascia muscles and delivers more blood to the area, aiding healing and reducing inflammation. 4. Arch supports don't help plantar fasciitis Flat feet will worsen plantar fasciitis so, and so this should be avoided. Arch support helps you do just this, providing a cushioning effect and elevation to the foot. Final Words Early diagnosis and management of plantar fasciitis will prevent avoidable complications. Stretches and exercises form a core part of that management plan, and while they’ll help pain relief, they must be approached with care. Properly performed, plantar fasciitis can be completely resolved.
Plantar fasciitis4 Signs Your Plantar Fasciitis Is HealingPlantar fasciitis is an inflammation of the fibrous tissue (plantar fascia) on the bottom of your foot that connects your heel bone to your toes. It is a condition that causes severe heel discomfort and is one of the most prevalent causes of heel pain. It is caused by small tears in the plantar fascia that can occur if tension and stress become too high. Although the origin of plantar fasciitis in many cases is unknown, repeated stretching and tearing can irritate or inflame the plantar fascia. There are various factors that raise the risk of acquiring this disease, such as: Age Plantar fasciitis is most common between the ages of 40 and 60. Activity Long-distance jogging, ballet dancing, and aerobic dance are activities that put a lot of stress on your heel and connected tissue. Foot abnormalities Flat feet, a high arch, or even an atypical walking pattern can impact how weight is distributed while standing, putting additional strain on the plantar fascia. Obesity Excess weight puts additional strain on the plantar fascia. Occupations that need you to be on your feet for long periods Can Plantar Fasciitis Heal on Its Own? Yes, Plantar fasciitis is a condition that can heal on its own. Without medical care, it usually goes away after 6–18 months. On the other hand, it can progress into a chronic problem in some people. Symptoms may ease before reappearing, or the discomfort may remain for a year or longer. How Long Does It Take for Plantar Fasciitis to Heal? It could take 6-12 months for your plantar fasciitis to go away completely. If no medical therapy is given, plantar fasciitis can take up to 18 months to heal. Typical Signs of Plantar Fasciitis Recovery There are four specific stages of plantar fasciitis healing, which are: 1. Less pain in the morning The pain from plantar fasciitis is at its worst first thing in the morning. As this problem cures, you should experience less and less morning pain. 2. Less pain over time The pain of plantar fasciitis can take a long time to go, but it should gradually fade. If your pain has been steadily decreasing, your plantar fasciitis is most certainly healing. 3. The pain is limited to the heel People with severe plantar fasciitis frequently experience discomfort near their heels and along the arches of their feet. The pain should recede into the heel when the plantar fascia heals. 4. Knees, hips, and lower back no longer hurt Plantar fasciitis can make walking difficult, and you may adjust your gait (the way you walk) to help relieve the pain. Changes in gait, on the other hand, might cause additional tension and pain in the knees, hips, and lower back. The fact that these areas aren't aching indicates that your plantar fasciitis is healing. How to Heal Plantar Fasciitis Faster Here are some techniques to speed up the healing time of plantar fasciitis: 1. Massage the soles of your feet The pressure from a plantar fasciitis massage distracts the brain's pain receptors, increases blood flow to the arch and heel, and breaks down painful adhesions (tears that have not healed properly) on the plantar fascia ligament. Self-massage reduces pain significantly, according to the Journal of Acupuncture and Meridian Studies. » Discover how to massage plantar fasciitis using the best techniques and tools 2. Use stretching and strengthening exercises Stretching and strengthening exercises for plantar fasciitis should be done two or three times a day, but you don't have to do them all at once. Use a tennis ball or a rolling pin. Roll the rolling pin or ball with the arch of your foot while seated. 3. Use sock splints and orthotics You should use orthotic inserts to cushion your feet and prevent pain while walking if you spend a lot of time on your feet. You can also use a sock splint to keep your foot gently stretched and decrease pain if you spend a lot of time sitting. 4. Try TENS therapy TENS (Transcutaneous Electrical Nerve Stimulation) is a relatively new treatment for plantar fasciitis that uses modest doses of electrical current to stimulate the nerves in the feet, improving blood flow and interrupting the body's pain signals. 5. Apply ice packs Icing is a great approach to relieve heel pain from plantar fasciitis and heel spurs right away. Does Plantar Fasciitis Ever Go Away Permanently? According to the Michigan University Medicine Department, most people recover entirely within a year. Nonsurgical treatments help roughly 95 out of 100 persons with plantar fasciitis recovery and relieve their heel pain. Only about 5 people in every 100 require surgery. Plantar fasciitis can become a chronic condition for certain people. Symptoms may ease before reappearing, or the discomfort may persist for a year or longer. According to a 2018 study, persons who have had the disease before are more likely to get it again.
Plantar fasciitisMagnesium for Plantar Fasciitis: How It Can Relieve Heel Pain Plantar fasciitis is the inflammation of the plantar fascia, which connects the heel to the base of the toes. It occurs because of repetitive foot strain and associated micro-tears of the plantar fascia. Among other things, heel pain is a major symptom of plantar fasciitis and must be dealt with decisively before it escalates. Natural Ways to Decrease Pain or Inflammation in the Heel There are many ways to handle heel pain due to plantar fasciitis. Beginning with natural home remedies, you can treat the heel pain before it becomes more complicated. Here are a few natural methods to handle the pain and decrease heel inflammation Magnesium Magnesium reduces the rate of inflammation. Likewise, magnesium breaks down calcium deposits. By increasing your intake of magnesium, you can combat inflammation. You can also break down any heel spurs that can lead to heel pain. RICE Method RICE is an acronym for rest, ice, compression, and elevation. Once plantar fasciitis is diagnosed, ensure that you rest the foot. You can either rest between daily activities, replace high-impact activities with low-impact ones, or reduce the length of activities performed on the foot. You can also ice the painful heel for 5-10 minutes at a time, three times daily. This is especially true in the acute phase and helps to reduce inflammation and relieve pain. Compression and elevation are also effective in reducing any associated swelling and inflammation that may result from the fasciitis. Massage You can massage the heel to release any tension in the feet and relax the plantar fascia. A myofascial release technique is particularly useful in dealing with the pain and inflammation that plantar fasciitis causes. Exercises Different exercises can help alleviate pain and inflammation due to plantar fasciitis. Mobility exercises, strengthening exercises, and stretching exercises are all essential in fully recovering from any heel pain including, plantar fasciitis. These exercises promote healing, reducing inflammation and relieving pain in the process. What Does Magnesium Do for the Body? Magnesium is an essential nutrient in the body responsible for the maintaining nerve and muscle function. It also promotes a healthy immune system, keeps the bones strong and healthy, and increases the production of energy and protein. Magnesium also helps to adjust blood glucose levels. Magnesium has also been found to help prevent and treat symptoms of heart disease, high blood pressure, and diabetes. In fact, magnesium has anti-inflammatory properties that help reduce inflammation and relieve pain. It also aids calcium absorption by causing calcium deposits to break down and increasing their influx into the blood. Best Ways to Increase Your Magnesium Intake A daily intake of 400–420 mg is recommended for men and 310–320 mg for women. You can increase your magnesium intake by eating magnesium-rich foods like avocado, yoghurt, whole grains, banana, legumes, nuts and seeds, etc. You can also take magnesium supplements.
Plantar fasciitisBest Herbs for Plantar FasciitisPlantar fasciitis is one of the most common conditions affecting the heel of the foot. Pain arises from the inflammation of the plantar fascia, which originates at the heel and spans the length of the foot as far as the toes. The role of the plantar fascia is to support the arch of the foot when placed under weight. Risk factors for developing plantar fasciitis include age, obesity, altered foot mechanics, and high activity levels on hard surfaces. Can You Use Herbs to Relieve Pain From Plantar Fasciitis? There are various herbs that can be used to relieve plantar fasciitis pain due to their analgesic and anti-inflammatory properties, including the following: Ginger (Zingiber officinale) Known as a natural anti-inflammatory, ginger aids in reducing inflammation in the plantar fascia and can be easily consumed in a balanced diet. Turmeric (Curcuma longa) root Known to aid in reducing pain and inflammation in the body. Turmeric can be consumed as per your preference. Cumin Horsetail (Equisetum Telmatela) Has been used as a natural anti-inflammatory extensively in ancient cultures and still provides benefits today. Mint Easily consumed in a diet in the form of tea or consuming the leaves themselves, mint has shown anti-inflammatory and antioxidative properties. Be sure to read the product instructions to best understand how to safely and correctly dose, or consult with a Dietician or nutrition specialist for more information. Can Plantar Fasciitis Be Treated Fully With Herbs? It would be unlikely that plantar fasciitis can be fully treated using only herbs, but it may show better results when used in conjunction with other natural remedies. Reducing the inflammation in the foot will lead to the greatest decrease in symptoms. By identifying the activities and foods that may cause inflammation in combination with the below natural treatments for plantar fasciitis, your associated symptoms can be managed well and may allow you to complete your daily tasks pain-free. Other Natural Remedies for Treating Plantar Fasciitis Stretches Stretching the toes and forefoot backward will stretch the plantar fascia and can aid in reducing tension placed on the fascia. Ice Icing the painful area will aid in reducing inflammation and pain symptoms. This can be applied after physical activity or in the instance of onset pain. Rest Resting will reduce the physical requirements of the plantar fascia, allowing the inflammation and pain to subside. Orthotics Supportive orthotics designed for plantar fasciitis have shock-absorbing qualities, thus reducing the amount of force placed through the heel when walking or running. Orthotics distribute the weight through the entirety of the foot, reducing high-pressure areas that may lead to pain or discomfort. Massage Massaging or rolling of the plantar fascia can help relieve symptoms of pain and inflammation, as well as relax your body and aid your sleep, thus giving you the best chance to heal as fast as possible.
Plantar fasciitisDo Epsom Salt Foot Soaks Help Plantar Fasciitis?Epsom salt, a water-soluble mineral compound consisting of magnesium and sulfate, has been around for years as a home remedy for relieving pain in the feet. Magnesium sulfate is the active ingredient in Epsom salt and is broken down when added to water. The evidence for the benefits of using Epsom salts for pain relief during foot baths is primarily anecdotal, with reports from many people over the years describing the relief from pain and inflammation, alongside other benefits. Plantar fasciitis is a condition characterized by pain and inflammation originating from the heel and sole of the foot. The plantar fascia is responsible for maintaining the arch of the foot when placed under weight and provides shock absorption when the foot strikes the ground. The causes of plantar fasciitis can be caused by altered foot biomechanics, prolonged periods of standing, and inadequate support from shoes or footwear. Plantar fasciitis can be treated with a host of home remedies that can manage the pain experienced quite well. By lowering cortisol levels in the bodies of people with high stress, you can reduce inflammation and subsequent pain experienced in the soles of the feet. Epsom salts aid in healing the skin of the foot, eliminating bacteria, and may also provide symptom relief from conditions such as gout. Do Epsom Salt Foot Baths Actually Help Your Feet? There are various ways that Epsom salts can help the pain in your feet, including the following: Reduces stress and promotes relaxation, which can decrease inflammation in the bodyReduces pain and inflammation in the feetReduces muscle cramps Increases nerve and muscle function Increases circulation in the feet, which promotes healing and can assist in preventing blood clots Reduces fungal and bacteria growth on the feet and toenails Can help ease symptoms of other inflammatory or painful disorders affecting the feet, such as gout or arthritis » What other treatments can be used with a salt bath? Consider investing in plantar fasciitis custom orthotics as a long-term solution that can easily fit into your lifestyle. Make sure to read product reviews before purchasing orthotics. Can You Put Essential Oils Into Your Epsom Salt Bath? The addition of essential oils to your foot bath can further increase your relaxed state and provide some health benefits. Some essential oils have anti-inflammatory benefits that can potentially reduce the pain and inflammation associated with plantar fasciitis. Two or three drops of peppermint and lavender essential oils can be added to your Epsom salt foot bath to further aid in symptom relief. The aromatic scents from essential oils are relaxing and may help you reduce stress while soaking your feet, essentially clearing your mind while reducing the dryness of your feet. How You Should Prepare a Foot Bath or Whole Body Soak Some preparation is needed for this home remedy. Two tablespoons of Epsom salt can be added to one quart of warm water to dissolve it. Ensure that the water is not too hot before submerging your feet in the bath as this may scald them. People with conditions that may cause nerve damage and altered sensation in the feet should be sure to test the water temperature before placing their feet in the bath. Inspecting the foot for blisters should be routinely conducted if you do have altered sensation in your feet and are making use of foot soaking methods. A larger amount of Epsom salt can be added to a bath of warm water if you are looking to have a full-body soak. The effects of Epsom salt and warm water will aid in reducing pain and inflammation in muscles and joints. Vinegar can be added to help you treat common bacterial or fungal infections that affect the feet and has been shown to reduce odors as well. One should stop foot soaking with Epsom salts if your skin becomes itchy, a rash develops, or if any kind of adverse symptoms arise. Why You Should Try an Epsom Salt Bath The benefits and pleasure derived from a foot soak outweigh any potential risks—which are minimal if even existent at all. However, one should avoid foot soaks if you have open wounds on the feet as this could lead to infections and other complications. Epsom salt can be easily acquired from a health shop or pharmacy at a relatively low cost. Foot soaking is relatively inexpensive and can be enjoyed in the comfort of your own home, about twice a week, to help relax you and improve your mental state, as well as reduce negative symptoms in your feet.