Chronic heel pain? Four home remedies for plantar fasciitis

Chronic heel pain? Four home remedies for plantar fasciitis

If you struggle with chronic heel pain, plantar fasciitis is likely the cause. It is a common foot injury that can cause a sharp pain on the bottom of the foot near the heel. Sometimes it goes away on its own, but there are also some simple home treatments that can help.

The plantar fascia is a band of deep tissue that runs from the heel bone to the toes. Plantar fasciitis is a deformation or tear of this tissue. It leads to irritation, inflammation and ultimately pain.

Sports chiropractor Thomas Torzok, DC, says the problem typically develops over time. It can also take some time to heal — anywhere from months to a year, he says.

“The plantar fascia is not a tissue with a large blood supply or high metabolic activity,” he notes. "It probably takes years for plantar fasciitis to progress to the point where you notice it, so it takes some time to heal. Once irritated, it's quite stubborn.

Still, there are some simple things you can do at home to combat the problem. But first you need to understand why this happens.

What to know about plantar fasciitis

Plantar fasciitis is often an overuse injury that typically occurs during athletic activities such as running or jumping. “It can also be due to abnormal foot mechanics or poor footwear,” explains Dr. Torzok.

“Usually you feel pain on the sole of your foot when you first put pressure on it,” he says. “Sometimes this pain occurs right after you wake up in the morning.”

Other factors that can increase the risk of plantar fasciitis include:

• Alter: Sie tritt häufiger zwischen 30 und 60 Jahren auf.
• Fettleibigkeit: Zusätzliches Gewicht kann die Plantarfaszie übermäßig belasten.
• Längeres Stehen: Wenn man mehrere Stunden oder länger auf harten Oberflächen steht, kann das Gewebe geschädigt werden.

Home remedies for plantar fasciitis

Plantar fasciitis can often be remedied with simple home remedies, especially if it is detected early. However, it may take longer to heal if it has worsened over time.

"Plantar fasciitis can go away if you stretch your foot and walk around for a while," says Dr. Torzok. "But for some people, standing or sitting for long periods of time can make the condition worse again. The foot has to support the entire body weight and this can lead to delayed recovery.

Rest and stretch

If overuse is the likely cause of your pain, rest is a key to recovery. And it's a good idea to combine this with daily stretching exercises. With foot exercises, you can prevent the plantar fascia from pulling and tightening, so that it can better support your weight when you start moving again.

Wear the correct footwear.

Make sure you have a good fit and avoid flat shoes that don't offer support. “Find the right shoes that fit your foot and biomechanics,” says Dr. Torzok. "Arch supports can help for some people. He also advises not walking around the house barefoot. "This can put even more stress on the tissues in the lower part of the foot. Instead, wear running shoes or sneakers that naturally support the arch of the foot so that the tissues are not deformed and chronically stretched and irritated," he says.

Cool your feet

Roll your foot over a frozen water bottle for 5 minutes, or hold an ice pack on the sole of your foot for 15 minutes, three times a day. Also apply the ice treatment after any strenuous activity or prolonged standing or sitting, says Dr. Torzok.

Wear a splint

In more severe cases, a night splint can keep your foot and ankle in the correct position while you sleep. “Night splints help stretch the plantar fascia and reduce pain,” he says.

What not to do if you have chronic heel pain

The pain and discomfort that comes with plantar fasciitis can be so frustrating that you would probably try anything to get rid of it, but Dr. Torzok would like to point out that certain actions will only make the problem worse.

No foot training

You may think that running or jumping will solve the problem, but high stress on your feet only makes it worse. Try to avoid all running, hiking, and high-intensity cardio exercise.

Do not stand for long periods of time

Make changes if you have a job that requires standing for long hours, as this will only increase the pressure on the plantar fasciitis.

See an orthopedist

You might think that after a few days of rest you'll be back on your feet. But the truth is that your heel pain can only go away with the help of a specialized doctor. Don't hesitate! Get to the bottom of the cause of your chronic heel pain so you can treat it properly.
If pain persists, talk to your doctor.

If home treatment doesn't work, you should get help, says Dr. Torzok. Your doctor can make sure the pain is from plantar fasciitis – and give you further advice if it isn't.

“That’s the crux of the matter, because other factors can also cause pain in the sole of the foot,” he says. “So if you still have pain after working to relieve it for a few days, you should see your doctor.
Topic: heel pain, heel pain, heel pain, heel pain, heel pain, heel pain, heel pain

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