Plantar fasciitis, sometimes called “jogger’s heel,” is a condition caused by inflammation in a part of the foot called the plantar fascia, an area of tissue that connects the toes to the heels.
Inflammation can cause horrible and sharp pain in your feet, the time it tends to hurt more is walking when you first wake up.
Many people have felt a lot better after taking these steps when the foot becomes more accustomed to daily activity.
Other people may feel pain while going up stairs or standing for longs periods throughout the day, and need some type of treatment to help with this pain.
Common risk factors for developing plantar fasciitis include age (it’s most common in middle-aged people between 40 and 60 years old), running (hence the nickname of “jogger’s heel”), being flat-footed or having a high arch, abnormal pattern of walking, having tight or tense calves or Achilles tendons, obesity, and wearing shoes that lack proper foot support.
Natural Remedies for Plantar Fasciitis
Plantar fasciitis can be treated with different types of natural remedies, which will give you relief with taking steroid shots or going through a surgery. A re you currently suffering with plantar fasciitis and are looking for a way to relieve the pain, Try one of the options below to finally get the relief you have been looking for.
1. At-home physical therapy
You don’t have to visit a physical therapist to get the benefits of physical therapy. There are several simple exercises and stretches that you can perform from the comfort of your own home that can bring relief. Try toe stretches and calf stretches, or use a towel for extra support during towel stretches. Here’s how:
This exercise works on the bottom of the foot.
1. While sitting on a chair stretch your leg out and place just your heel on the floor.
2. Stretch your hands out and pull your bog toe toward you.
3. Hold this position for about 20 seconds.
4. Repeat this stretch 3 time in one sitting and do it a few times a day.
This exercise with stretch out your calf and also the Achilles tendon both of which are connected to the heel bone .
1. Stand in front of a wall and place your hands on the wall at about shoulder level.
2. Put the affected leg about a step behind your other leg.
3. Bend your front knee while keeping your back heel on the floor. You should feel a stretch in the back leg.
4. Hold for 15-30 seconds.
5. Repeat 2-4 times, several times a day.
1. Roll a towel and put it under the ball of your foot.
2. Hold the towel on both sides, keep your knee straight while doing this and pull the towel toward you.
3. Hold this position for 20 seconds.
4. Repeat this 3 times in each sitting and perform it a few times a day.
Another option to consider is being fitted for orthotic shoe inserts, which are custom-made to fit your foot and provide the support you need. These can reduce stress and pull on the plantar fascia ligament.
A more cost-effective alternative to custom orthotics may be to purchase a better pair of insoles readily available in many stores and replace the insole that came with your shoes. Some of these readymade insoles are very supportive and they are not far from having a custom-made orthotic.
Don’t forget to place an insert in both of your shoes even if your foot isn’t having the same problem. By doing this you will have an even support, which will treat the current pain and prevent future pain.
3. Night splints
A night splint (or night brace) is a sandal-or-boot-like device that provides support to the affected foot during sleep. Many people find that after being fitted for and using a night splint, their foot pain upon waking is diminished greatly.
Night splints can be used alone or in combination with orthotic inserts and stretching exercises, and are often needed only temporarily, as many people experience a lot of pain relief after a few weeks of using a night brace.
4. Ice and massage
Place an icepack over the area that’s giving you problems, the ice will decrease pain and also inflammation.
Some people have also tried and ice and heat therapy, which is when you soak both of your feet in cold water and then place your feet in hot water, lastly place you feet in ice-cold water filled with ice.
Many have explained that this method works a lot better than just the ice itself.
Massage the area that’s hurting you, as this will boost blood flow and decrease tension in your muscles and tendon. Ice therapy can be combined with massage to provide optimal pain relief. Ice the area for 15 minutes, then rub the area where the pain still persists.