Plantar
Certain factors can cause plantar fasciitis to flare up, including lots of physical activity, wearing shoes without proper support, or rapid weight gain.
When you exert pressure on your feet without proper arch support or padding, you can put too much stress on your plantar fascia. Wearing shoes that are too tight or shoes that raise your heel high above your toes may also aggravate the condition.
Foods That Can Be Damaging to Your Foot Health
That means avoiding foods that cause inflammation, including trans-fat-filled ingredients such as shortening, red meats, or even desserts that have a lot of refined sugars.
Magnesium. Magnesium is also a vital nutrient in managing plantar fasciitis and foot health. The body needs magnesium in order to properly absorb calcium. In fact, people who eat large quantities of calcium without an accompanying intake of magnesium may develop a calcium deficiency.
Drinking water can help manage plantar fasciitis-related inflammation and pain. Nerve pain. When people do not ingest enough water, their extracellular matrix—which surrounds the cells in every human tissue—can shrink, reducing the space between cells.
In fact, walking may actually inflame the plantar fascia more, leading to an extension of your treatment. While it's not walking alone that could further inflame the ligament, if you're not wearing the right shoes or are exerting yourself too much, the plantar fasciitis can flare up.
A plantar fasciitis flare-up will send a sharp pain through your foot and into your ankle, potentially immobilizing you. Attempting to run, walk, or stand can exacerbate the pain considerably.
Avoid shoes with no or a low heel as this requires your heel to be able to become closer to the floor when standing. This requires good calf muscle flexibility which most people with plantar fasciitis are lacking.
Anti-inflammatories have been proven to be very effective in providing pain relief and improving function levels for plantar fasciitis. These can be taken orally in the form of Ibuprofen, or there is good evidence for the effect of Voltaren gel.
Many treatment options exist, including rest, stretching, strengthening, change of shoes, arch supports, orthotics, night splints, anti-inflammatory agents and surgery. Usually, plantar fasciitis can be treated successfully by tailoring treatment to an individual's risk factors and preferences.
Plantar fasciitis makes your heel hurt when you walk. The pain is usually worse when you get out of bed in the morning or when you walk after sitting for a long time. Walking barefoot, walking on tiptoe, or walking up stairs may make the pain worse.
But, probably the main reason that plantar fasciitis sticks around is that the underlying chronic inflammation that leads to the disorder never goes away either. Most of our connective tissue problems are due to toxicity from our diets.
A 10- to 14-day course of nonsteroidal anti-inflammatory inhibitors such as naproxen or ibuprofen can also help to reduce inflammation and pain. Reducing the amount of time you spend on your feet may also help the plantar fascia recover.
Another good way to help keep the plantar fascia loose is to roll out along the bottom of the foot. A great way to help loosen up this tissue while simultaneously decreasing pain and inflammation is to roll the bottom of your foot along a frozen water bottle, lacrosse ball, or tennis ball for 5-10 minutes.
Wear Appropriate Shoes
Many people do not wear shoes in their house, but walking barefoot may be painful (or impossible) if you have plantar fasciitis. Wearing supportive shoes at all times is essential to taking pressure off your plantar fascia and allowing your foot to heal.
You want to avoid going barefoot when you have plantar fasciitis, especially on hard floors. Instead, you can get shoes with a rocker bottom or a thick midsole.
They may also suggest wearing ankle braces for support or using night splints to help stretch the plantar fascia over time. Regular stretching of the foot may also be suggested. If none of these work, steroid injections are also a possible method of relief.
It's vital to avoid using hot water since it might aggravate the plantar fascia's irritation and damage. Epsom salt soaks work best in warm water. Epsom salt soaks can ease the discomfort of plantar fasciitis while also enhancing circulation, lowering stress levels, and fostering relaxation.
Apple cider vinegar: The medicinal properties of apple cider vinegar are said to reduce pain and inflammation. One tablespoon of raw, unfiltered apple cider vinegar and one tablespoon of raw honey can be added to a glass of warm water. You should drink this mixture a couple times a day.