Plantar fasciitis is a condition which earned its name from the ‘plantar fascia,’ the ligament which connects your heel to your toes. There are certain occurrences, most commonly through straining activities, where you can swell, weaken, or irritate this flat band of issue. When that happens, it can lead to unpleasant heel aches which even have the potential of developing into something much more serious. If these sore aches are bugging you, we inform you that you don’t need to hit the nearest drugstore for a solution. Our article provides a generous number of home remedies for plantar fasciitis. They’re cheaper, more natural, and incredibly accessible. But most of all, they get the job done.
1. Epsom Salt
Epsom salt, more technically, is a type of magnesium sulfate crystal. They pretty renowned for their ability to soothe inflammations and swellings, major symptoms of plantar fasciitis. Epsom salt also has other great benefits, such as improving connections between tissues and heal sore muscles.
Instructions:
- Fill a bath tub with warm water.
- Then, add 2 or 3 tablespoons of Epsom salt into the water.
- Soak whichever foot is giving you trouble in this liquid combination for around 10-15 minutes.
- Repeat this process twice a day and at least a few times every week for effects to show.
2. Turmeric
Many have been using turmeric – or, more specifically, its component called curcumin – as a natural remedy for various inflammations and similar conditions. It’s also a potent painkiller, being able both to soothe ache and to help get rid of it from the inside-out.
Instructions:
- Mix 1 tablespoon of turmeric to a cup of milk.
- Set on stove and heat this mixture over a low flame.
- Then, stir in a little bit of honey according to preference.
- Drink this combination daily before going to bed.
3. Ginger
Because ginger contains anti-inflammatory and pain-relieving properties, it’s among the home remedies for plantar fasciitis that we recommend. Ginger is an ancient ingredient, used in medicine for a number of ailments for a very long time. And it still works amazingly even today!
Instructions:
- Acquire some grated ginger
- Next, add 1 tablespoon of the grated ginger to a cup of water and then mix well.
- Boil this mixture for a few minutes.
- Once you remove it from heat, leave it steep for 10 minutes.
- Strain and then drink while the mixture is still hot.
- We recommend 2 to 3 cups daily for it to really work.
4. Apple Cider Vinegar
Apple cider vinegar is just one of those ingredients that you see on so many lists of natural treatments and home remedies. It works as a charm for dealing with plantar fasciitis as well, given its famous anti-inflammatory properties. They are strong and reliable, definitely making it one of the definitive scientifically-proven home remedies for plantar fasciitis.
Instructions:
- Fill one glass with warm water.
- Then, stir in 1 teaspoon of raw honey and 1 teaspoon of unfiltered, pure apple cider vinegar.
- Stir this mixture very well and then drink it.
- You should sip on this drink on a daily basis if you want to see it actually working.
5. Cayenne Pepper
Cayenne pepper contains a substance called capsaicin, a very useful compound for relieving pain and helping with muscle soreness. As such, it works amazingly well as a home remedy for plantar fasciitis, a condition basically thriving off muscle inflammation and uncomfortable aches.
Instructions:
- Fill half a bucket with hot water.
- Add approximately ½ teaspoon of cayenne pepper to the bucket, stirring well for the substance to blend within the entirety of the liquid.
- Soak your feet in the mixture for around 10-15 minutes.
- You can and should repeat this process several times a day, every day if you wish to start feeling the soothing properties.
6. Fish Oil
Fish oil contains two particular types of acids: the famous omega-3 fatty acids and the difficult-to-spell eicosapentaenoic acid. Both of these make fish oil one of the best home remedies for plantar fasciitis you could use, thanks to the high anti-inflammatory and pain-relieving properties.
Instructions:
- The easiest way to get the proper dose of these beneficial acids is by taking fish oil supplements. However, you should absolutely consult your doctor before doing this to avoid any unwanted side reactions.
- Another method is by digesting 3 grams of raw fish oil every day.
- Alternatively, simply find ways to integrate the oil in your cooking.
7. Essential Oils
Speaking of oils, there are other (more pleasantly-smelling) kinds you can resort to in order to try and fix this plantar fasciitis issue. Essential oils from certain ingredients have soothing and anti-inflammatory properties, contributing to the healing of any affected areas. In other words, it does precisely what the fasciitis hates most.
Instructions:
Create a mixture of essential oils using the following ingredients:
- 10 drops frankincense oil
- 10 drops white fir oil
- 5 drops lemongrass oil
- 5 drops peppermint oil
- ¼ cup of coconut oil
Then, gently rub it into the affected area 2 or 3 times a day or tie a compress around the sensitive area.
8. Black Pepper
It seems like there is a clear recurring theme with pepper being a fantastic treatment for this particular issue. Black pepper contains multiple compounds which, together, help reduce swelling and inflammation. If you use it with the right kind of recipe, it can do wonders against the effects of plantar fasciitis.
Instructions:
- Mix 1 tablespoon of coconut and olive oil in a bowl.
- Then, add ½ teaspoon of finely ground black pepper and 10 drops of eucalyptus oil.
- Massage the mixture into your skin at least twice a day.
9. Ice Packs
Next up, we also have some home remedies for plantar fasciitis that do not require the preparation of some ointment or particular drinkable mixture. When in doubt, we say that ice is the way to go. It provides instant relief to swollen muscles, helping them relax at the contact with the cold.
Instructions:
- Grab some ice cubes from your fridge or leave some to freeze for a few hours.
- Place them inside of a small polythene bag.
- Press the ice pack directly against the painful and sore area.
- Keep doing this until your pain slowly starts to fade away.
10. Stretching Exercises
Is there something that exercise can’t solve, especially when it comes to health-related issues? Regular physical activity makes one of the best home remedies for plantar fasciitis. Doing stretching exercises as often as you can will help your muscles unwind and reduce swells and soreness. The stretching of your muscles is a fantastic way of countering the symptoms of plantar fasciitis.
Instructions:
- For this to work, you should set up a daily routine of exercises, preferably in the morning.
- Simply wiggling your toes can do a lot of good.
- Move your legs clockwise and anticlockwise.
- Don’t ignore the muscles in your lower legs and calves.
11. Massage
Not only does foot massage feel really good, but it’s also one of the many effective home remedies for plantar fasciitis that you can rely on when you need some pain relief. When you do it with the right aiding agents, it can do wonders for the well-being of your feet.
Instructions:
- Create a mixture using 2 teaspoons of olive oil, sesame oil, and coconut oil each.
- Apply this mixture to your heel and other inflamed foot areas.
- Gently massage against your feet.
- Repeat this process until your pain subsides.
12. Anti-Inflammatory Diet
To put it simply, inflammation is truly the source of all evil. If you can counter this kind of burst-out, you can pretty much get rid of plantar fasciitis before it even starts. Converting to a diet that greatly reduces the risk of inflammations in your body is one fantastic preventive method to do that.
Instructions:
- There are certain foods which actually enhance the inflammatory risk. Therefore, start cutting out from your diet: saturated fats, processed sugars, sodas, carbohydrates, or refined carbohydrates.
- Moreover, certain foods will make sure to keep this risk at a low level. As such, increase consumption of: leafy vegetables, blueberries, salmon, pineapple, walnuts, coconut oil, or celery.
Conclusion
Plantar fasciitis may have a fancy name, but at the end of the day, it’s nothing but a troublesome heel pain which can make the most basic of movements a completely harrowing experience. Luckily, there are plenty of effective home remedies for plantar fasciitis readily available, as you may have already noticed. Whether it all boils down to lifestyle changes or some ointment recipes, they are all affordable, quick, and, most importantly, quick to show you some results.
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