5 Things You Need to Know About Natural Remedies For Plantar Fasciitis

1. The Heel Bone Connects to the Toe Bone

Plantar fasciitis is an overuse injury causing inflammation of the fascia. This fibrous band of tissue connects the heel bone to the base of the toes, providing support for the arch. You may first notice mild pain in the area of your heel bone, which progresses to a more severe pain that's feels worse when you first get out of bed in the morning, or if you get up after sitting for a while. The pain usually changes to a dull ache after you've gotten up and moved about. You're more likely to have this injury if you're overweight, stand or walk a lot on hard surfaces during the day, have flat feet or high arches or if you're a woman.

2. A Long Healing Process

It may take from two to six months for plantar fasciitis to heal completely. Keep your weight off the injured area as much as possible, until the inflammation has subsided. Initially, an ice pack massaged into the base of your foot for 20 minutes several times a day, may relieve the pain. You can also massage the area with tea tree oil, which penetrates the skin to act as a soothing anti-inflammatory and mild analgesic.

3. Protect Your Heels

Wear shoes with shock-absorbing soles or try an orthotic device with a rubber heel pad that fits inside your shoe. These heel seats restretch the plantar fascia, provide structural support and apply acupressure to relieve the pain. You may also find relief by wrapping or taping the arch of your foot for support.

4. Stretch and Exercise Your Feet

Stretch your Achilles tendon and plantar fascia with a few simple exercises. Stand on the ball of your foot at the edge of a step and raise yourself up on your toes. Slowly let yourself back down, allowing your heel to go a little lower than the edge of the step. You also can stand with your palms against the wall in front of you, stretch your injured leg behind you with the knee straight and your heel flat against the floor. As you lean into the wall, bend the other leg at the knee, and feel the stretch in the middle of your calf.

5. Preventative Measures

Prevent a recurrence of plantar fasciitis by paying attention to your feet. Avoid high-heeled shoes. Choose footwear that provides a cushion for your heel and discard worn out running shoes that have lost their cushion and arch support. Keep your calf muscles stretched and exercised and strengthen your feet by picking up things with your toes. If the natural remedies don't provide relief or prevent a recurrence, your doctor may suggest other treatments, such as splints, anti-inflammatory medicines, and, in rare cases, surgery.