Plantar fasciitis, also known as the heel of the jogger, is a common disorder that causes severe pain in the heel and sole . According to a report by the Medical Association of Palo Alto, heel pain affects more than half of Americans, and the most common cause is plantar fasciitis.
This occurs due to inflammation of the plantar fascia, a thick band of connective tissue that runs along the bottom of your foot and connects the heel bone to the toes. repetitive stretching and tearing can cause the plantar fascia become irritated or inflamed.
Plantar fasciitis can affect both men and women and is very common in runners and hikers. However, most often affects active men ages 40 to 70.
Besides age, other factors that may increase the risk of plantar fasciitis include falling regularly in activities that put a lot of stress in their heels, faulty foot mechanics, obesity, jobs that keep standing for long hours and wear shoes with poor arch support or soft soles.
signs and symptoms of plantar fasciitis are common heel pain, swelling, foot arch pain, difficulty walking or standing, limping, acute pain after weight-bearing activities short and stiff heel after long periods of inactivity. Symptoms are often worse in the morning. In addition, usually it affects one foot, but it can be both at times.
Plantar fasciitis can have a huge impact on their daily activities. You can reduce symptoms and discomfort with home remedies easy to follow and changes simple lifestyle.
Here are the top 10 home remedies for plantar fasciitis.
Stretching exercises involving muscles in your feet and lower legs are one of the best ways to control heel pain due to plantar fasciitis. They will also help reduce swelling in the calves and other muscles of the legs so you can move around comfortably.
- Before getting out of bed in the morning, stretch your feet, lower leg muscles, calf muscles and toes. While sitting in bed, hold on to your feet flexed and gently pull them towards you for 30 seconds, release and repeat 1 or 2 times. This will help minimize the pain of the morning.
- Stand at arm’s length from a wall with the affected knee slightly bent leg and the affected foot behind you. Slowly and gently press your hips forward, keeping both heels on the floor. Hold for 30 seconds and then relax. Repeat this exercise in 2 sets of 10 repetitions, several times a week.
- rolling a frozen water bottle or a golf ball under the arch of your foot, starting from the front and work your way back. Apply some pressure. Do this for a couple of minutes, once a day.
For more exercises, consult a doctor or a fitness trainer.
2. Foot Massage
Massaging the foot will provide relief of pain and inflammation caused by plantar fasciitis. Regular massage stimulates blood flow in and around the affected area and helps release tension in the plantar fascia.
- Using your fingers, gently massage the bottom of the foot and heel with a little warm olive, coconut or sesame oil for 10 minutes. Do this a couple of times a day, especially before going to bed.
- You can even use an electric massager to reduce heel pain due to plantar fasciitis.
3. Cold Pack
The use of a cold compress can help reduce inflammation and relieve pain caused by plantar fasciitis.
- Wrap ice cubes in a thin towel. You can also freeze a round bottle of water filled plastic.
- Place it on the painful area for a few minutes. If a frozen bottle, wipe the painful area for about 5 minutes
- is used to repeat a few times a day or after activity
Note: .. not rub the ice directly on the heel.
4. Epsom salt
Epsom salt (magnesium sulfate crystals) can help calm the plantar fascia and relieve pain and inflammation. On the other hand, it helps in healing of muscles and connective tissues.
- I Put 2-3 tablespoons of Epsom salt in a small hot tub.
- Soak your feet in the water for 10-15 minutes, twice a day. You can also massage the affected area to relieve pressure.
- Do this a couple of times a week.
curcumin, a component of turmeric, functions as a potent analgesic and anti-inflammatory agent. A study published in a 2007 issue of the American Journal of Physiology found that curcumin can reduce both acute and chronic inflammation.
- Add 1 teaspoon of turmeric powder to a cup of milk. Simmer. Add a little honey and drink every day before going to bed.
- Alternatively, take turmeric supplements of 400-600 mg 2 times a day. Consult a physician before starting a supplement regimen.
Ginger contains anti-inflammatory and analgesic properties that can help fight plantar fasciitis.
- Mix 1 tablespoon grated ginger 1 cup water. Boil for a few minutes, turn off heat and let stand for 10 minutes. Strain and drink while still hot. Drink 2-3 cups of this tea a day.
- also include ginger in your daily cooking.
- Alternatively, you can take a supplement, but only after consulting your doctor.
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