Caused by an inflamed plantar fascia, the tissue that runs between your toes and heel bone, plantar fasciitis is a stabbing or aching heel pain evident when you hop out of bed or after you have been sitting or standing for a long time. Because exercising excessively, wearing shoes without sufficient support or being overweight often triggers plantar fasciitis, you can reduce the occurrence with preventive and restorative home remedies.
Rest and Elevate Feet
Reduce plantar fasciitis pain by taking a break from your regular exercise routine and resting your inflamed arches. When relaxing at home, for example, prop pillows under your feet until they're up at a 45-degree angle. Staying off your feet when pain is at its worst will reduce pressure on the plantar fascia, allowing the tissue to recuperate.
Apply Ice
Soaking or massaging feet with ice can reduce the pain and inflammation associated with plantar fasciitis. Create an ice bath to soak feet for 15 minutes each night by filling a shallow pan or tub with water and enough ice cubes to chill it. For less mess, place ice cubes in a sealed freezer bag and use it to massage your arches and heels with a circular motion or press it against inflamed areas for 15 minutes.
Change Exercise Routines
If you're noticing plantar fasciitis flareups after sessions of aerobic activity such as running or power walking, rest your feet by taking on fewer miles. If the malady becomes a chronic problem even after you've modified your workout routine, however, you may wish to switch to a lower-impact exercise such as swimming or biking.
Pamper Your Arches
Before exercising, warm up ligaments to reduce tension that can lead to plantar fasciitis. Pull toes back toward you to properly stretch your arch; perform calf stretches by keeping feet flat on the floor and leaning slowly toward the wall; or roll a tennis ball under your arch. Then, keep feet cushioned by wearing shoes that feature sturdy arch support, heel cups or cushioned mid soles to absorb the shock and reduce the occurrence of plantar fasciitis. If your shoes do not have adequate support, you can buy over-the-counter arch supports or heel cups. Avoid going barefoot for walking, running or floor exercise.
Alter Eating Habits
Boost your body's ability to fight inflammation by eating foods with anti-inflammatory Omega-3 fatty acids such as halibut, flax seed, salmon, tofu and walnuts. Drinking fresh mint or ginger tea can also reduce the pain of plantar fasciitis. Create your own brew by boiling one-quarter cup of mint leaves or three slices of fresh, peeled ginger in 2 cups of water for 10 minutes and adding honey for sweetness, if desired. Better eating habits can also help you keep weight down to reduce stress on the plantar fascia.
