Plantar Fasciitis Relief Tips You Can Try At Home

Plantar fasciitis is the most common heel pain condition which can cause severe pain in the foot and heel. It happens often to athletes, overweight people or to those who spend long hours on their feet.

As a nurse, I’ve seen a lot of patients with plantar fasciitis and it may hurt pretty badly. Moreover, when I was in school, I remember early conversations about the treatment of plantar fasciitis. It was quite simply explained as a “strain” of the plantar fascia and “inflammation” of the heel attachment of the plantar fascia. This is not untrue but it is very simplistic. Treatments for plantar fasciitis consisted of taping and strapping of the foot to support the fascia, cortisone injections of the fascia once a week for three weeks and then, if necessary, an orthotic.
But, after years of practicing medicine, I’ve seen a lot of improvements from patients whom relied only on natural remedies and exercises. I’m not encouraging this, but some at-home therapies are extremely effective in the fight with plantar fasciitis.

Most important thing is to wear supportive shoes..

Try to wear shoes that provide good arch support and have a low heal, especially if you’re going to be on your feet a lot. This helps to support your plantar fascia and prevent them from becoming inflamed.

…and don’t forget to apply Ice.

While an ice cube can make a good massager, an ice pack can help to reduce inflammation. Cover your ice pack with a cloth or thin towel, and hold it over the painful area three to four times daily for 15 to 20 minutes at a time. You can also roll an ice cube under your foot, much like the golf ball above.

If your obese, try to loose weight…

Carrying extra weight puts more pressure on your plantar fascia. If you’re overweight, losing a few pounds can help to alleviate some of that pressure. Work with your doctor to come up with a long-term plan that focuses on a balanced diet and regular exercise.

…and REST!

Sometimes, plantar fasciitis is a sign that your feet simply need to rest, especially if you regularly do high-impact sports. Giving your feet a break for a few days can help to reduce inflammation and let your plantar fascia heal.

But, don’t stop here! There are several awkward ways which turn out in being extremely effective to ease plantar fasciitis pain.

Pick Up Marbles With Your Toes

  • Sit in a chair with your feet out in front of you. Scatter marbles on the floor by your feet, and place a water glass a few inches in front. Pick up the marbles with your toes, and place them in the glass.

Soak Your Feet in Vinegar

  • Mix one cup of apple cider vinegar and 6 cups of warm water in a tub or container. Submerge aching feet and soak for 30 minutes.

Rub Mustard Oil on Your Feet

  • Warm a teaspoon of mustard oil my microwaving for a few seconds, and massage it into the sole and heel of your foot in a circular motion.
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