Magnesium for Plantar Fasciitis: How It Can Relieve Heel Pain
Updated February 17, 2023.
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 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 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.
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.
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.