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Plantar Fasciitis: Stop the Pain

Plantar Fasciitis: Stop the Pain

Approximately 2 million Americans suffer from arch or heel pain each year. 

Inner foot arch and bottom of the heel pain is typically caused by a strain of the main ligament on the bottom of the foot called the plantar fascia. Fascia is a thin casing of connective tissue that surrounds and holds every organ, blood vessel, joints, bone, nerve fiber and muscle in place. It has nerves throughout that make it almost as sensitive as skin and when inflamed can be excruciatingly painful.

Plantar fasciitis is the inflammation of the plantar fascia and can become chronic, dragging on for many months, if not treated quickly and effectively. 

Plantar fasciitis can be caused by many factors, ill-fitting or unsupportive footwear, foot structure trauma, overuse and nutritional deficiencies. Excessive strain caused by repetitive stress from activities like standing throughout the day, running/jogging, weight training, or dancing and walking distances on uneven terrain.

Tendonitis could be a side effect of a medication, including statins or drugs to lower cholesterol and fluoroquinolone antibiotics and some chemotherapy drugs. Certain underlying medical conditions can also cause tendonitis, such as diabetes, rheumatoid arthritis, gout and autoimmune disorders.

Stretching and strengthening this area is one of the best ways to get relief.

Loosening the plantar fascia can prevent it from tearing, strengthening the supporting muscles which reduces stress on the ligament and reduces inflammation.

There are numerous stretching exercises to help you can find online on YouTube.

Such as “The Towel Stretch” is effective at reducing morning pain if done before getting out of bed. Sit with your leg/foot straight out in front of you. Place a towel around the ball (meaty part) of your foot just below your toes and gently pull toward you, feeling a stretch in your foot and calf muscle.  Hold 45 seconds, 2-3 times. Repeat if you can 4-5 a day. 

Ice Bottle Massage, using a frozen water bottle, roll your instep of your foot over the bottle back and forth. This helps reduce inflammation, swelling and pain, while gently stretching the fascia. 

Drink more water. Your fascia tissue requires a large amount of water to function (as does the rest of you), so lack of water can lead to contractions and unhealthy fascia. You’ll also want to avoid sugars and processed foods that can lead to inflammation.

Curcumin Phytosome with Meriva 500mg (Jarrow Formulas) Curcumin has been shown to significantly reduce inflammation, offering relief from the discomfort and pain associated with plantar fasciitis. Take 1 cap 2-3x day.

MSM 1000mg Methylsulfonylmethane (Natural Factors) is a sulfur-containing compound found in plants, animals, and humans. It is beneficial for improving tissue flexibility, reducing associated stiffness, lowers inflammation, pain and swelling as well as improving circulation and cell vitality in the area. 

Hyaluronic Acid 120 mg (Jarrow Formulas) is a natural substance found in the fluids in the eyes, joints and tissues. Its main function is to retain water to keep your tissues lubricated and moist and acts as a cushion and lubricant in the joints and other tissues.

Arnica Gel is a homeopathic topical that helps heal and decrease inflammation, relieves pain and soreness, and helps decrease bruising. Apply frequently throughout the day and before bed.

+CBD Topical roll on or salve (CV Sciences):  Recent studies have found that topical CBD significantly reduced joint swelling and pain without adverse side effects. Apply frequently during the day and before bed.

There are numerous healing modalities that can be therapeutic too. Such as a Podiatrist, Physical therapist, Chiropractor and or an Acupuncturist. 

Fortunately, Plantar Fasciitis typically responds well to treatment and experience a complete recovery within a few months. The longer you wait, the less you do can create a chronic problem or worse permanent damage.

There are many ways to begin your journey towards good health. For specific help for your health concerns In-office and Telephone appointments are available at the Tree of Life Wellness Center Inc. (508-336-4242).

*Always check with your health practitioner when adding in new supplements.

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*Always check with your health practitioner when adding in new supplements.

Jane Jansen – Holistic Practitioner Tree of Life Wellness Center

Host Holistic Healthline Radio