Tips on How to Treat and Cure Plantar Fasciitis Heel Pain
The very basic treatment on how to cure plantar fasciitis starts with self help
Most people who suffer from PF pain literally want to know how much time it takes to cure pf pain. In reality there is a possibility of curing plantar fasciitis in 1 to 6 weeks or longer or 1 to 6 months or longer, but it all depends up on the severity of the problem. If the plantar fasciitis case is more chronic, the typical treatment options may not work and could take longer time to get cured. Not all treatment options can guarantee that the pain will be gone is X weeks or months or years.
The most common and basic treatment options include RICE - REST, ICE, COMPRESS, ELEVATE along with anti-inflammatory medicines that contains anti-inflammatory properties - ibuprofen, piroxicam, etc... Whatever the case of your plantar fasciitis is, it is highly recommended to visit a doctor and he/she may prescribe some medicines, stretches or may even ask you to visit to physical therapist. Many people have had great success in curing plantar fasciitis by undergoing combination various physical therapies such as hot water foot bath, icing, various levels of stretching, ultrasound therapy and so on.
The very objective when treating plantar fasciitis is to reduce pain and to reduce pain, you need to reduce the inflammation.
The best and easiest way to reduce inflammation is to take anti-inflammatory foods in your diet regimen
Fatty Fish – Contains Omega 6 and Omega 3 Fatty Acids. Fatty acids helps in reducing inflammation through increased product of eicosapentaenoic acid in the body. This acid generally fights inflammation and also helps in treating diseases like cardiovascular, arthritis, and more.
Avocado – this inexpensive fruit is loaded with persenone A that is good at combating inflammation causing chemicals.
Hemp Seeds – Studies shows that hemp seeds contain almost 20 amino acids.
Berries – Loaded with huge phytonutrients called anthocyanins which is extremely helpful in resisting inflammation.
Olive Oil – Gives good protection against inflammation.
Brocolli – This commonly found vegetable contains sulforphane which as very good anti-inflammatory properties
Sweet Potatoes – Good in vitamin C, E and contains alpha/beta – carotene that helps in treating inflammation.
Kale – Helps remove toxins from liver and fight inflammation
In general plantar fasciitis takes a year to settle and if it goes beyond that then the case might be severe and a different treating options must be explored. For some severe cases , a night splint is provided as this will help in stretching calf muscles while sleeping, and for some steroid injections are prescribed. This injection typically lessens the pain temporarily.
The worst case could be no improvement after trying all conventional and non-surgical treatment methods, for them, the doctors would recommend the last option – the surgery. In this procedure the tension formed in the plantar fascia is released, in some cases the aftermath of the surgery could result in weakening of the arch of the foot or running/jogging activity may be not possible in the future.
Consult with your doctor and physical therapist on how to cure plantar fasciitis via physical therapy
Before performing any physical therapy you need to get a proper consultation and suggestion from your doctor and physical therapist. In most cases, the physical therapist will ask you to perform a specific exercises and stretches when treating plantar fasciitis. You may also need to get some tools to perform these exercise and stretches at home.
Before performing any of the activities, you need to remember that all these methods will aid you gradually in curing plantar fasciitis and should not be solely considered as ONLY way to cure it.
Ice therapy: get an ice pack and apply it on the affected area to reduce and lessen the pain
Stretching: there are several stretches and exercises that could of great help in to prevent PF pain further
Massage: a manual massage ball like this or may be you can also consider buying foot massage machines
Orthotics/night split while sleeping or gel inserts in your shoe: using any or combination of these could be reduce your pf pain.
Taping: the area where you get a pain is usually taped with KT or medical tape to align and support your legs.
Injections: Steroids should be taken only on doctor’s advice.
Shockwaves: Sound waves from extracorporeal shock wave therapy are passed in the affected area to relive pain from plantar fasciitis
If you plantar fasciitis is very RECENT, you may check the below video by Dr. Josh Axe. He advices some of the best methods to get rid of plantar fasciitis pain in less than a week.
Learn Tips on How to Treat and Cure Plantar Fasciitis in one Week
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Hey guys, Dr. Axe here. Today I'm going to share with you my secrets to curing plantar fasciitis, and I can tell you from being a tri-athlete myself, over the years I've struggled with injuries and pain like plantar fasciitis and ITB syndrome and other injuries that for most people they have to live with for a long time. But what I did was I did research and found the natural cures and natural ways to really improve plantar fasciitis. Now, there are four secrets to curing plantar fasciitis.
Number one, doing deep tissue work on the area, number two, stretching. Number three, there are actually nutritional foods and supplements that can cure plantar fasciitis; and last but not least, strengthening the muscles of your feet. So let me go through the four ways that you can cure your plantar fasciitis. Number one, deep tissue massage.
You can hire a massage therapist or the cheapest, most effective way to do it is either get a tennis ball or a baseball at home, or my favorite is a rolling pin, and put this right under your foot here like so. You can do this barefoot or with a sock on, and really just kind of going deep over time, stretching out that tendon. What happens when you have plantar fasciitis, that tendon and fascia becomes very, very tight and it starts to stretch out, just like if you pulled a muscle on your low back or let's say your neck.
Getting deep tissue massage breaks up the scar tissue, relaxes the muscles. So going back and forth about two minutes at a time, really just kind of getting in that one little area like so. That is the number one thing you can do to help cure your plantar fasciitis. And I would do this twice, two to three times a day for about two to five minutes. Start off at two. Work your way up to five minutes. The second thing you want to do to cure your plantar fasciitis is do deep stretching.
I would go and get a block, or a set of stairs is the easiest way to do this. And really, again, find a set of stairs and really just kind of stretch that area. Lean up against there, so doing deep stretching of that plantar tendon. The third secret to curing plantar fasciitis, and by the way this is very, very important, is getting certain nutrients in your body that help relax tendons.
Those nutrients are: number one, magnesium. Magnesium is essential, doing about 500 mg a day. I would do 500 mg right before bed. That relaxes that muscle. That's the number one nutrient for healing plantar fasciitis. Also, along with magnesium, doing vitamin B5. It's called pantothenic acid. That's been shown to help relax the muscle and help heal the plantar tendon.
Number three is fish oil. Getting more Omega-3s in your diet can also help heal that area. So remember magnesium, remember vitamin B5 and also doing, as we talked about, fish oil, and then vitamin C can also help with the absorption of B5, another good thing to do. But make sure you're following an anti-inflammatory diet. Getting those supplements will help relax that plantar tendon. And last but not least, one of the main causes of plantar fasciitis is actually not wearing the right type of shoes and having weak foot muscles.
Our bodies were meant to be moving barefoot. That's our original design, walking barefoot, where a lot of these shoes today cause us to compensate and only use certain areas of our foot, and so actually most of our feet muscles get weak. So actually walking around barefoot or switching over to barefoot shoes, these are the original Vibram shoes that I have, these sort of barefoot shoes. They really actually strengthen your tendon.
Now what I wear today are these Merrells, which don't have the five fingers but they still have these Vibram bottom. So this is more of a barefoot shoe. Wearing barefoot shoes will help strengthen your calf muscles. It'll help strengthen one of those many, many little muscles within your feet. It's going to help raise your arch. So that's actually going to help strengthen your foot, long-term help improve your plantar fasciitis. And by the way, slow into this when you're wearing barefoot shoes.
I recommend just starting off one hour, maybe even 30 minutes during the day. Over time, kind of work your way up. A lot of people do barefoot running today. You may even work into that a little bit. But just remember this. There are four cures to fix your plantar fasciitis. Number one, as we've talked about, doing deep tissue rolling on the area with either a tennis ball or a rolling pin. Number two, doing that stretching for about a minute to three minutes, two to three times a day, number three, nutrition. Listen, your body needs certain vitamins and minerals to relax the muscle.
Magnesium and fish oil are very, very important as we talked about, and vitamin B5. And last but not least, switch the shoes you're wearing. Start getting out, walking barefoot, wearing barefoot-like shoes. If you do those four things, you're going to relieve that pain there in that tendon that can get so tight. And you're going to relieve plantar fasciitis.
Hey, guys, if you like this video or you want to learn more of my health tips like proper running form, how to burn fat, lose weight, you can check out the info here on how to subscribe or check out more of our information on DrAxe.com
Do These 10 Things Right Now to Get Relief From Plantar Fasciitis