Here are some of the best home remedies for Plantar Fasciitis. In this article I will share some of the best home treatment tips and useful information for how you can get pain relief or even heal this painful foot injury over time.
Best Home Remedies For Plantar Fasciitis:
- What Is Plantar Fasciitis?
- 3 Simple Plantar Fasciitis Exercises
- 3 Effective Stretches For Plantar Fasciitis
- Plantar Fasciitis Foot Taping
- 5 Best Treatment Options For Plantar Fasciitis
What Is Plantar Fasciitis?
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Understanding what our bodies are telling us is a key way we can remain in the best possible health, even into old age.
From minor aches and sore spots to problems that may require remedy, maintaining good fitness requires understanding your body and not ignoring any pains that may come up. One kind of repeated pain faced by a growing number of Americans is Plantar Fasciitis.
What is Plantar Fasciitis and what are some warning signs that you may have it? – Let´s find out. In addition, we will review potential causes of Plantar Fasciitis, as well as treatment options, both non-surgical and surgical.
A Basic Definition Of Plantar Fasciitis
Also known as jogger’s heel, Plantar Fasciitis effects approximately 1 out of ever 10 people at some point during their lives. More often then not, the Plantar Fasciitis will grow as a gradual problem, increasing in pain over an extended period of time until it becomes unbearable.
As an increasing number of Americans are hitting retirement and having Plantar Fasciitis related problems, science and medicine has responded in kind, providing new and innovative ways to handle and approach Plantar Fasciitis issues.
Warning Signs That You May Have Plantar Fasciitis
The best way to determine whether or not you have Plantar Fasciitis is to pay attention to your foot. Poke it gently, and see where the pain is coming from. If the pain is coming from the bottom of your foot, especially near your heel, then it may be Plantar Fasciitis. In addition to poking your foot, pay attention to how much pain you feel when you first wake up.
Usually, the pain caused by Plantar Fasciitis will be worse when you first wake up, especially with the first few steps you take. Finally, pay attention to when you have been spending long periods of time either standing up or are getting up from a seated position. Periods of inactivity can sometimes trigger the pain.
Potential Causes Of Plantar Fasciitis
Understanding the causes of Plantar Fasciitis first requires knowing a little more about your plantar fascia. Your plantar fascia is primarily responsible for Plantar Fasciitis. As you walk and stretch, it acts like as a shock absorber, helping to reduce the impact on your feet as you walk.
In addition, it acts like a bowstring, supporting the arch of your foot. Through repeated use, small tares can begin to form in the plantar fascia. When stretching and moving around your foot, this will irritate the damage and make it worse. It will eventually become inflamed if not treated.
Plantar Fasciitis can be caused by any number of the following conditions. If you fall into more then one category, then the chances of getting Plantar Fasciitis increase dramatically.
#1. Occupation On Your Feet
If you work on your feet all day, then you increase your risk of developing Plantar Fasciitis. The more hours you spend walking, the less muscle mass you have in your legs, and the more varied your activity, the greater the chance that you will get Plantar Fasciitis.
#2. Being Overweight Or Obese
Being above your recommended weight level will lead to an increased chance of Plantar Fasciitis. The more weight you have, the more pressure you are putting on your plantar fascia. The increased weight will wear down your plantar fascia quicker, leading to an earlier onset of Plantar Fasciitis.
#3. Existing Problems With Foot or Stride
Plantar Fasciitis can also occur if you have problems with either your foot or the way you walk. Your stride for example can cause Plantar Fasciitis to occur.
If this is the result, then simply changing how you walk may help. In addition, if you have naturally flat feet or otherwise suffer from foot related problems, your chance of getting Plantar Fasciitis will increase.
#4. Forms Of Exercise
Exercises that place more stress on the plantar fascia, including ballet dancing, dancing, and long-distance running, all increase your risk of Plantar Fasciitis.
#5. Your Current Age
Plantar Fasciitis is most often seen in individuals between the ages of 40 and 60.
What Are Some Home Remedies For Plantar Fasciitis?
There are a wide variety of non-surgical treatments that will cause Plantar Fasciitis to go away in between 4 to 6 months. In fact, roughly 90% of all cases fit this category.
Before ever considering a surgical option, check with your doctor to see what treatment options are available to you. Depending on your age and the nature of your condition, you may have several different treatments to choose from.
For the small percentage that will not recover through non-invasive means, surgery may be the only option. Once the 6-month period is over, other treatments have been attempted, and your doctor agrees, it is time for surgery.
Seen as a last resort, endoscopic plantar fasciotomy has a 76% reported success rate and requires finding a specialist who understands the procedure intimately.
3 Simple Plantar Fasciitis Exercises
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Exercising is one of the best home remedies for Plantar Fasciitis, because there is nothing worse than losing your mobility. Whether you are training for a marathon or simply want to walk across your home without feeling pain, various problems with our feet, ankles, and shins can stop us in our tracks. If this is happening to you, then it is time for you to take action and regain your mobility.
For a growing number of Americans, Plantar Fasciitis is their top concern. Affecting their ability to walk and causing increasing pain with use, Plantar Fasciitis can stop you in your tracks. Thankfully, there are some stretches out there that you can do to speed up your recovery and stop Plantar Fasciitis from occuring in the future. – Lets get started!
#1.Reducing Early Morning Plantar Fasciitis Without Leaving Your Bed
For some, Plantar Fasciitis strikes the hardest early in the morning when they first wake up. The small number of steps from your bed to the bathroom can be enough to undo previous strength training and stretching. With that in mind, there is a way you can stretch and exercise your Plantar Fasciitis before even leaving your bed. This way, your first steps every day are strong and confident.
In order to do this exercise, all you need is your bed and either a belt or towel. Sitting straight with your legs in front of you, take your towel or belt and loop it around your foot.
In particular, aim to loop it around the ball of your foot. While maintaining a straight leg, gently pull the belt or towel towards you. This will flex your lower leg. You will want to do this five times every morning.
Be sure to hold each stretch for 30 seconds. Repeat with your other foot if necessary.
With this exercise, you will be able to greatly strengthen the muscles that will help you beat your Plantar Fasciitis. In addition, you will remove the risk of re-damaging your Plantar Fasciitis before you even have a chance to start you day. This exercise will help you recover sooner and feel stronger.
#2.Strengthen Every Part Of Your Body And Focus On Your Calves
Plantar Fasciitis can occur for a number of reasons. By targeting your calves and strengthening them, you can reduce the chances that of any one of these reasons causing Plantar Fasciitis. In addition, you can aid in your recovery by strengthening the muscles around the plantar fascia.
To do this exercise, you will want to begin by standing against a wall. Carefully slide the leg that has Plantar Fasciitis backwards towards the wall. While sliding the leg backwards and after it has come to a stationary position, apply pressure and push your heel down. What you are looking for is a stretch in the lower part of your leg. Once you feel the stretch, hold it for 30 seconds. Do this 3 times per leg.
By repeating this exercise several times a day, you can strengthen your calves and reduce the potential of future Plantar Fasciitis. In addition, building more muscle mass for your calves will help prevent a number of other conditions that can come up involving your feet.
#3.Target Your Plantar Fasciitis Directly
A successful exercise approach for reducing Plantar Fasciitis will require targeting the entire area. This includes a number of exercises specifically tailored towards your Plantar Fascia directly. The following exercise will help to loosen your Plantar Fascia tissue.
While sitting down, bring your knees to your chest. Grabbing your toes, slowly pull your toes up. You should be feeling stretch around the ball of your feet. Once you get this stretch repeat it 3 times while holding each for 30 seconds.
After exercising your Plantar Fascia directly, you may want to massage it. The easiest way to do this is to press the center of your foot on a tennis ball and role the ball around your foot while applying pressure. In addition, consider freezing a bottle of water in a plastic container. Before it freezes, take it out and roll your foot over it. The cold from the water will help ice your plantar fascia.
If Exercise Does Not Work:
There are alternative methods to reversing Plantar Fasciitis that do not involve exercise. Ranging from simple inserts and new shoes to minimally invasive surgery, there may be alternatives out there that work for you.
As each person’s physiology is different and there are several causes of Plantar Fasciitis, it may take some time for you to find either the exercise or other treatment that ends up solving your Plantar Fasciitis.
If your Plantar Fasciitis does not go away after 6-months of exercise, strongly consider alternative forms of treatment. As always, be sure to consult your doctor prior to starting a treatment regiment.
3 Effective Stretches For Plantar Fasciitis
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Regardless of your age, being healthy is a must. Whether it means keeping your weight at or near your healthy weight limit or strengthening your muscles and ligaments to fend off strains, sprains, tares, and pulls, every moment you spend exercising and eating right can improve your health for years to come. However, sometimes problems will happen that even the most vigilant health expert can’t plan against.
Plantar Fasciitis is one such condition. Occuring through a variety of causes, Plantar Fasciitis can slowly sneak up on you. You may not even know something is wrong until enough damage has been done. What you will be left with is pain every time you try to walk.
While Plantar Fasciitis is affecting an ever-greater number of Americans every year, and is especially common between the ages of 40 and 60, you can fight against it. There are numerous treatments that can address the problem and resolve it in 6 months. From basic stretches to minimally invasive surgery, relief from the pain only requires that you create a treatment plan and stick with it.
Let´s review some basic stretches you can do to reduce your Plantar Fasciitis. In addition to lessening the pain, these stretches are the best home remedies for Plantar Fasciitis, stretches help to protect you from future occurrence of this painful foot injury.
#1.Stretching Your Plantar Fasciitis Directly
Stretches to help lessen and prevent Plantar Fasciitis will involve you stretching all parts of your legs. That being said, the first stretch you can focus on will target your Plantar Fasciitis directly. The following exercise will help to loosen your Plantar Fascia tissue.
The first thing you should do is to sit down and bring your knees towards your chest until you can grab your toes. Taking the toes of one foot, slowly pull the toes up and look for a stretch around the ball of your feet. It may take you a few moments to find the spot. Once you feel the stretch, hold your toes up for 30 seconds. Repeat this 3 times every day.
#2.A Stretch You Can Do Before Leaving The Bed
Plantar Fasciitis is most notable in the morning when you wake up. A couple of steps is all you need to cause a great deal of pain and even undo progress you made the previous day. What you should do is stretch before getting out of bed. To this end, there is a simple stretch that requires nothing more then a band, towel, or belt.
Sit up straight and stretch your legs out in font of you. Using your towel, belt, or band, loop it around your foot and pull back. In particular, when looping it around your foot, make sure it goes around the ball of your foot.
While maintaining a straight leg, gently pull the belt or towel towards you. This will flex your lower leg. By doing this five times with 30 second holds, you can greatly strengthen your plantar fascia and take those first few steps in the day with confidence.
#3.Strength Train Your Calves
By strengthening your calves, you stop a number of different ankle and shin problems from occuring, including Plantar Fasciitis. In addition, stronger calves will help your recovery time with Plantar Fasciitis.
Begin this exercise by standing against a wall and sliding the leg with Plantar Fasciitis back. Once it has gone about a foot and a half behind you, apply pressure by pushing your heel down. What you are looking for is a stretch in the lower part of your leg. Once you feel the stretch, hold it for 30 seconds before releasing. Do this again 3 times.
There are two ways that you can massage your feet and plantar fascia after stretching. While both are relatively easy, one requires a bit more preparation. The first involves taking a tennis ball and placing it on the ground. Putting the center of your foot over it, slowly press down your weight until you feel the tennis ball deforming. Roll the ball around your foot for 30 seconds. Repeat 3 times.
You can also take a plastic bottle, fill it full of water, and put it in the freezer. Before the bottle freezes, take it out and put the bottle on the floor. Roll the bottom of your foot over it again and again. This will help ice your plantar fascia while also providing a gentle massage that will help reduce pain and swelling.
If after 6 months the Plantar Fasciitis is still around, then begin considering alternatives to stretching. In particular, there are specialty made shoes, insoles, and even surgical options that are minimally invasive and provide a good chance of relieving the pain you feel.
Remember, just because one stretch does not seem to be helping, doesn’t mean that you should give up. Fighting and beating Plantar Fasciitis requires finding the right stretch routine for you.
Plantar Fasciitis Foot Taping
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Sometimes, the best solution is the simplest. In the world of medicine, with ever increasingly complex diagnoses and procedural treatments, it’s a rare gem to find a solution to a problem that requires almost nothing but a little know how. When these come around, it is worth everyone knowing.
Plantar Fasciitis can be a challenging condition to diagnose and treat. Many people do not even realize they have Plantar Fasciitis until they feel that first pain in their foot. By this time, the damage has already been done and treatments should be the next step.
So, how can we treat Plantar Fasciitis? Well, there are about a dozen ways ranging from simple insoles to minimally invasive surgery. Before you spend hundreds of dollars on Plantar Fasciitis equipment, consider for a moment a simple thing that you can either do on your own or with a friend. We are talking about Plantar Fasciitis taping.
What Is Plantar Fasciitis Taping?
Plantar Fasciitis taping is a term for taping the bottom of your foot to reduce the pain you feel, many people say it is one of the best home remedies for Plantar Fasciitis. Along with strengthening your foot, the taping makes the center part of your foot rigid, decreasing the pain and tearing that can come when you suffer from this painful foot injury.
Requiring only a role of medical tape, you can tape up your feet and get moving in less then a minute. With some practice, you can make this even quicker. Lets take a moment and review what the process is like.
How To Tape Up For Plantar Fasciitis – 4 Steps:
#1. You want to start by relaxing the bottom of your foot. It may help to sit in front of a mirror where you can see your foot fully. You will want to cut 2 strips roughly 3 inches long. These are called your anchor strips, and will form the base that everything else attaches to.
The first anchor strip will go around the bottom of your foot and over the plantar fascia. The second anchor strip will go around the bottom of your foot just in front of the sole of your foot. It is very important to remember not to make these too tight. You want a comfortable tape.
#2. The next step involves connecting these two anchor strips with a several more strips that will end on either anchor. From the left corner of the front anchor, apply a strip downwards and towards the center of the lower anchor strip. Repeat on the other side, forming a ‘V’ shape with the point facing the sole of your foot. Apply a third strip down the center.
#3. Once complete, apply a strip of tape over both of your anchors, helping to keep everything in place. Remember to not apply too much pressure with the anchor strips.
#4. In addition, you can help strengthen your medial arch as well. As in step 2, begin on a far corner of the top anchor, and wind the tape past the lower anchor, around the base of your heel, and back to the other side of the upper anchor. Repeat from the other side.
When You Are Done
When you are done taping up your feet, you will want to stand up and test the taping. You should not feel any pain caused by the taping itself. If you do feel pain, then you taped up your foot too tight and you should redo it. It may take you several tries before you can successfully and repeatedly tape your foot.
Making The Process Simpler
Consider enlisting the support of a friend. By having someone else do the work, you can focus on keeping your foot relaxed. Tensing your foot during this process is the #1 reason why taping for Plantar Fasciitis does not work. Once they know what they are doing, you can tape up your Plantar Fascia in no time.
The Problem With Sweating
A problem that many people will have is with sweaty feet. Sweaty feet can undo the adhesion of the bandages to your feet, and result in them falling off part way through your day. Your best bet against this is to purchase medical adhesive spray. It will help your bandages stay on longer and tighter.
Alternatives To Taping
While taping is one of the cheapest options out there, it may not be the quickest or most time efficient way of securing your plantar fascia. Consider insoles, socks, and specialty made shoes if you are having problem with the tape.
In addition, consider putting into place an exercise routine designed to help you strengthen your plantar fascia. With a fully rounded approach and the advice of your doctor, you can make very real strides towards eliminating Plantar Fasciitis once and for all.
5 Best Plantar Fasciitis Treatment Methods
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Feeling pain when walking can be scary. Will it go away, or is it a result of something bigger? Plantar Fasciitis is a common cause of pain in your heel and ankle while moving around. Hitting people of all ages, sexes, and nationalities, Plantar Fasciitis can make even a small walk painful and uncomfortable.
If you believe you may have Plantar Fasciitis, then the best thing you can do is to begin researching treatments. Thanks to advancements in medicine and improvements in how we approach our feet medically, there have never been more options available for people with Plantar Fasciitis.
While the foot injury may go by many names, the solution is quite clear. With the right treatment, you can remove the pain. So, what are the best home remedies for Plantar Fasciitis?
Lets begin the list with the least invasive and easy treatments. Gradually, we will work our way up, ending in surgery. As every case of Plantar Fasciitis can be a little different, it may take you and your doctor some time to find the best treatment for you.
#1. Calf Stretch Exercises
When thinking of your ankle or foot, your calf may not be the first thing that comes to mind. The truth is however that your calf plays a central role in maintaining your balance and power through your feet.
A part of the plantar fascia through your Achilles Heel, strengthening your calf can strengthen your Plantar Fasciitis indirectly.
There are a number of different calf stretches out there that change depending on what equipment or space you have. Lets quickly review a basic stretch any person can do while still in bed. Stretching your feet out in front of you, bend your toes towards you and push your heel out. Move your feet around, stretching your legs through the balls of your feet.
By doing this for 30 seconds every morning, you can decrease the pain you first feel when waking up.
#2. Inserts, Special Socks, Special Shoes
These physical devices may help you and your Plantar Fasciitis recover quicker and faster. While some of these can be purchased over the counter, others can be prescribed by a doctor to directly handle your Plantar Fasciitis.
As with most devices, it may take you some time to figure out what works and what doesn’t. If you do not have the opinion of a doctor, then do a search for Plantar Fasciitis related shoes and inserts, read reviews, and pick up a pair that work for your needs.
If you want to address the pain during recovery, then injections of corticosteroids have been shown to relieve the pain for up to a month.
After three months however, the pain will all but come back if the underlying issue has not been addressed. If you are interested in Corticosteroids, then you should consult your doctor and see if over the counter pain relief may not be a better alternative.
ESWT, or Extracorporeal Shockwave Therapy, is less invasive then surgery and less successful. Currently being debated in the medical community as an actual treatment option, many people are skeptical as to whether or not it does something.
However, those who have had it and report pain relief speak to its minimally invasive nature, low level of pain, and effectiveness. Using shockwaves, the procedure somehow repairs or alleviates pain associated with Plantar Fasciitis.
Originally, the process would take upwards of 30 minutes and include some pain or discomfort. Now however, with up to date machines, the process can take about 10 minutes and generates either no or low levels of discomfort.
Making use of ESWT requires having both a doctor familiar with the practice as well as the right equipment. Given that ESWT is still controversial, you may have a harder time finding a doctor that provides this service from within your network.
As a final note, it may take months of visits before the pain is fully gone.
When dealing with Plantar Fasciitis, surgery is often seen as a last resort. However, for about 10% of people who suffer from Plantar Fasciitis (about 1 out of every 10,000 people or so) surgery may be the only option.
Surgery becomes an option after all other methods have failed. Usually requiring about 6-months to try the other methods out first, if Plantar Fasciitis persists, then surgery is the option.
Surgery on the plantar fascia to help stop Plantar Fasciitis is called plantar fasciotomy. Plantar fasciotomy is minimally invasive. With a success rate of roughly 76% people report an ending to the pain and a restoration of movement after recovery.
Though minimally invasive, it is important to remember that all surgery poses risk, and you will also be spending more time off your feet then you may want. Physical therapy may be required to return to normal functioning as well.