There’s nothing worse than pain that affects your feet. Foot pain makes it hard to do even the most basic daily activities. Even worse, it can have an impact on the rest of your body, especially if left untreated long enough. Injections, medications, and surgery are options to treat plantar fasciitis; however, these six natural remedies may help ease the pain.
Have you ever dreaded taking that first step out of bed in the morning, because you knew how bad it was going to make your foot hurt?
The plantar fascia is a fibrous band of tissues that runs along the bottom of the foot and connects the toes to the heel bone. When that tissue gets inflamed, it can result in a painful condition called plantar fasciitis. The pain is often worse when getting up and moving, especially if you’ve been resting for a while. If left untreated, the condition can be chronic and put strain on other areas of the body.
Whether your pain is just beginning or you’ve suffered from plantar fasciitis for a while, it’s likely that you’d like it to go away sooner rather than later. The good news is that there are some natural remedies that will likely help relieve your pain.
1. Try the RICE Method
The RICE method – otherwise known as rest, ice, compression, and elevation – is well known for reducing swelling, easing pain, and speeding up recovery. Here is why it works so well for plantar fasciitis:
- Rest: Keeps you from further injuring yourself and allows your inflamed tissues to heal.
- Ice: Reduces inflammation and pain.
- Compression: Reduces inflammation.
- Elevation: Reduces swelling and discomfort.
While taking a break from activity isn’t always an option, even taking it easy when you can may help. Plantar fasciitis is often due to overuse, so practicing this method, with an emphasis on rest, will help you recover faster.
2. Give Stretching a Try
Because plantar fasciitis is a muscle strain, it is important to help the inflamed tissue recover. At the same time, you want to build strength to keep further injury from occurring.
There are a variety of stretches you can do at home with very little equipment. Your chiropractor can give you suggestions for the most effective ones for your condition. Be consistent with the stretches and exercises to see the best results.
If you participate in high impact exercises, consider giving a low impact exercise a try for a while to give your plantar fascia a break. So, if you’re a runner, you might want to switch to cycling to rest your foot.
3. Let Massage Ease Your Pain
Of course you can go to a professional for a massage, but you can also give yourself a massage to stretch the plantar fascia and reduce the pain. Use your thumbs to massage your heel and the arch of your foot.
If you have a tennis ball or golf ball, place it on the floor, sit in a chair, and roll your foot over it for 10 to 15 minutes. You can also use a bottle of water that has been frozen to reap the benefits of both massage and ice.
4. Get Relief with Acupuncture
Acupuncture has been known to have a dramatic effect on local tissues. This can help accelerate recovery as well as reduce inflammation and pain. Some patients feel relief after just one visit.
5. Wear the Right Shoes and Inserts
The type of shoes you wear, as well as the inserts you use, can have a big impact on plantar fasciitis by distributing your weight more evenly. Shoes that support your arch are especially important.
If you suffer from plantar fasciitis, try not to go barefoot and wear shoes with a good arch support as often as possible. You may also want to consider custom orthotic inserts if you have a hard time finding shoes that are comfortable.
6. Seek Chiropractic Care for Plantar Fasciitis
There are several ways your chiropractor can help with plantar fasciitis. Adjustments to the feet, ankles, knees, hips, and spine are designed to alleviate pressure on your feet, which will allow them to relax and heal. Your chiropractor can also help you by performing specific exercises, stretches, and movements that will alleviate your aches and pains by reducing inflammation in the bottoms of your feet. Finally, your chiropractor can suggest ergonomic adjustments that will shift the weight as you stand or sit.
If you are experiencing pain in the bottom of your feet, give some of the above suggestions a try for natural pain relief. In addition, reach out to a chiropractor who is trained to diagnose and treat plantar fasciitis. You don’t need to suffer from this condition.