Plantar fasciitis or jogger’s heel is a common foot disorder that acquires its name from the involved muscle plantar fascia, a thick layer of connective tissue that runs along the sole and functions to connect the heel bone to the toes. Irrespective of gender or age, this complication can affect anyone who regularly indulges in regular activities such as intense exercising, standing and walking or running for long times each day, even some other disease conditions such as obesity etc that puts a lot of trauma on the heels. All these factors contribute to inflammation of the concerned connective tissue that results in the acute pain in the sole and heel which inflicts a huge impact on our regular day-in-day-out activities. Some simple home remedies that can provide relief from the discomforting symptoms are as follows:
Ginger
It is great home remedy to cure the plantar fasciitis. With its anti-inflammatory and pain relieving attributes, it helps to cure the associated swelling and painful discomforts. Including ginger in your daily diet as a food supplement, consuming raw ginger as thin slices in the morning or drinking three cups of herbal ginger tea can provide significant relief from the nagging discomforts.
Turmeric
This age-old medicinal herb is extremely useful in curing plantar fasciitis. Turmeric, specifically through one of its component ingredients which has potent anti-inflammatory, antioxidant and pain relieving properties, subside the pain, alleviate the swelling and cure associated acute and chronic inflammation. Drinking a warm glass of milk with 1 teaspoon turmeric powder alone or with turmeric powder lightly mixed in hot ghee, before going to bed daily gives effective results. Besides consumption, topical application of turmeric mixed with warm lime stone and covering the area with a bandage before going to bed regularly also gives very good results.
Aloe Vera
Aloe vera, with its antioxidant, anti-inflammatory and soothing effect, works wonderfully well to cure plantar fasciitis related swelling and discomforting pain. Heat and mix freshly extracted aloe vera leaf gel with 1 tbsp of turmeric powder and apply it on the affected area of heel or sole at bedtime. On drying, gently cover the area up with a bandage twice daily to get rapid results.
Mustard Oil
Mustard Oil, with its rich source of magnesium and anti-inflammatory and pain relieving properties, works brilliantly to cure the discomforts. Massaging the affected area for 15 minutes thrice a day in circular motion with warm mustard oil alone or in combination with a pinch of camphor helps to penetrate the oil locally and exhibit its effects almost instantaneously. Besides improving the muscle health and strength due to the magnesium rich content, the massage itself aids in providing soothing relief from the pain as well as restores the sole tenderness which otherwise would have become stiff due to plantar fasciitis.
Epsom Salt
Epsom salt, besides soothing the primary plantar fasciitic discomfort of pain and inflammation, also aids in healing the sole connective muscle tissues. Soaking the feet in a bucket of warm water with 2-3 tbsp of epsom salt for 15 minutes at least twice a day, gives very efficient results.
Apple Cider Vinegar
With the medicinal properties of organic apple cider vinegar, it can aid in reducing inflammation and accompanying pain. Drinking a 1 tbsp of raw organic apple cider vinegar with 1 teaspoon of raw honey sweetened glass of warm water or topically soaking the affected feet in 2 tbsp apple cider vinegar mixed warm water twice daily yields useful results.
Cayenne Pepper
Cayenne pepper or red pepper through its capsaicin content, aids in relieving the accompanying pain and stiffness of plantar fasciitis. Although needs to be avoided for broken skin or cuts, soaking the affected feet few times a day in ½ bucket warm water with ½ teaspoon of cayenne pepper powder or alternative incorporating it in regular food can give useful results.
Fish Oil
Sea Fish oil or any other fish oil rich in omega-3 fatty acids and eicosa pentanoic acid (EPA) are very useful in reducing the inflammation and pain and treating muscle stiffness of plantar fasciitis by regulating the relevant physiological signaling process where these fatty acid molecules play crucial role as important chemical regulators. Although ideally should be avoided by individuals who are on diabetes or blood thinning medication, eating sea foods like tuna, salmon, mackerel, sardines that are rich in the above mentioned fatty acids, prove extremely beneficial for curing the plantar fasciitis connected discomforts.
Besides following the above mentioned home remedies, opting for some additional precautionary such as limiting the use of high-heel shoes, practicing regular stretching exercises, avoiding exercise or weight lifting on hard surfaces, avoiding standing for long durations at a stretch and resting your feet intermittently etc. Even after all these, if the complications and discomforts still persist, consult a podiatry specialist without a delay.
