If your heel pain is getting in the way of your daily activities, don’t worry. Try these at-home Plantar fasciitis remedies for some immediate relief.
1. Lavender essential oil
In a 2015 study conducted in Brazil, lavender essential oil was shown to have anti-inflammatory properties. Dilute a few drops into a carrier oil, such as coconut oil, and massage it into the bottom of your feet.
2. Supportive shoes
This is one of the most simple, yet often overlooked Plantar Fasciitis remedies. It is especially important to own supportive shoes if you are on your feet a lot. Try wearing shoes that provide you with more arch support and have a low heal. Avoid wearing high-heels or wood-bottomed dress shoes.
3. Orthodics
Orthotic shoe inserts or foot pads can help distribute your weight more evenly. This is especailly helpful for people with high arches. Orthodics are available at most pharmacies. If you find properly fitting orthodics hard to find, your doctor should be able to order you some that fit you better.
4. Replace your old athletic shoes
A good rule of thumb for active runners is to change out your shoes every 400 miles. If you are not actively running, then consider replacing your running shoes every six months to ensure you aren’t hurting your plantar fascia. Chances are, if you aren’t running or exercising often, then you most certainly might want to look into one of the more important Plantar Fasciitis remedies…
5. Lose a little weight
Carrying around a few exgtra pounds puts excessive pressure on your plantar fascia. If you are overweight, putting in the work to shed a few pounds will alleviate some of that stress. Work with your foot and ankle specialist to create a long-term plan that includes a balanced diet and exercise.
6. Stretch
Try to gently stretch the arch of your foot and your calf. One popular method of stretching is lunging forward with one leg and attempting to place the foot on your opposite leg as close to the ground as possible.
7. TENs therapy
Transcutaneous electrical nerve stimulation therapy relieves pain by utilizing low-voltage stimulation via electricity. This noninvasive treatment can be done on your own with a TENs unit, or by a professional.
8. R.I.C.E
If you have ever sprained an ankle or experienced a sports injury, chances are your doctor has told you about the RICE method of injury treatment. RICE stands for rest, ice, compression and elevation. Take the time to treat your plantar fasciitis with this method (combined with some anti-inflammatory medication such as ibuprofen) to alleviate pain.