Plantar Fasciitis Home Remedies: Causes and Symptoms

3.  Keeping your knee straight, pull your ankle back towards you (using the belt) and the muscle on the front of your leg.

4. Now consider reverse-stretching your arch.

5. Pull back and then hold for 10 seconds

6. Relax and repeat for 5-10 minutes

How it works: Belt stretches is actually a quick-n-easy plantar fasciitis exercise which can be done and finished in less than 2 minutes.

Best time to do: Do the belt-stretch multiple times a day (ideally first thing in the morning) and you will notice the difference it brings to your plantar fascia.

Tip: In addition to belt stretch, you can go in for ‘toe’ stretches, ‘calf’ stretches, and ‘towel stretches’ (mentioned above). They all are equally useful in treating plantar fasciitis.

6. Heel Stretch (meaning RAISE YOUR HEELS)

How to do:

6. Heel Stretch (meaning RAISE YOUR HEELS)e floor

2. If you need balance, then hold onto a chair or the wall

3. Now PUSH UP meaning lift your heels off the floor (it’s like standing on your toes)

4. Hold this pose for 3-5 sec

5. Now slowly lower down your heels

6. Repeat it 10 times and do 3 sets of it

How it works: This exercise strengthens the calf muscles putting your foot movement back to the track.

Tip: Distribute your weight equally between both your feet. If that is tough to do, let your better foot do more of the heel stretch. Then gradually, start getting the painful foot share the load.

7. Incline Board Stretch (meaning STAND ON THE BOARD)

How to do:

2. Put it on the floor about 2 feet from the wall.

3. Place the ball of your foot on the slant board

4. Keeping your knee in ‘straight’ position, lean towards the wall keeping your hips and legs in a straight line

5. Lean in and hold for 5 seconds

6. Now do this 10 to 20 times

7. Relax and repeat the exercise for 10 minutes

8. Do this with the knee slightly flexed for the same amount of time

How it works: What’s a slant board? A small platform set at an angle, which is useful for stretching the calves. This in turn relieves you of tension (not mental but muscular) that you get after running or exercising.

Yoga as Plantar Fasciitis Home Remedies

Treating Heel Pain through Yoga? Is it possible and ac>Yoga as Plantar Fasciitis Home Remedies yoga which are suitable for plantar fasciitis patients.

Time to check them out:

Toes Pose

How to do:

1. Sit on ground in a kneeling posit>Toes Pose
   2. Now slowly lift up on your toes, with your knees still anchored in front of you on the ground.
   3. Allow your weight to settle back onto your heels
   4. Hold on to this pose for 2-3 minutes.

   How it works: Also called ‘Yin Yoga’, this pose targets the fascia of the body helping it stretch, strengthen, and elongate it.

   Tip: Breath deeply and calmly throughout this pose.

   Garland Pose (or the Squat pose)

   How to do:

   1. Squat on the flo>Garland Pose (or the Squat pose)our feet close together and your thighs apart
   2.  As you exhale (breathe out), lean forward in such a way that your torso fits between your thighs
   3. Bring your hands closer and together as you press your elbows against your inner knees.
   4. Stay in this position for about 30 sec, then slowly release.

   How it works: The job of ‘Garland pose’ is to stretch the ankles and calves. But why? To increase the flexibility and strength in vital muscles that support your arch.

   Tip: People who are OVERWEIGHT should practice the Garland pose.

   Prancing Feet Pose Yoga as Plantar Fasciitis Home Remedies

   How to do:

   <>Prancing Feet Pose Yoga as Plantar Fasciitis Home Remedies
   1. Now, lift one heel off the ground and roll onto your toes.
   3. Put that foot back on the ground and repeat the motion with the opposite foot.
   4. Keep doing alternating sides in a prancing motion.

   How it works: Want to build strength and flexibility in your fascia and toes? Prancing Feet is the pose.

   Tip: You feel off-balance at any point of time while doing this yoga pose? Then get a table or chair, hold onto it as you do Prancing Feet Pose.

   Dandasana (Staff Pose) Yoga as Plantar Fasciitis Home Remedies

   How to do:

   >Dandasana (Staff Pose) Yoga as Plantar Fasciitis Home Remediesstart="2">
   1. Now pull on the ends of the strap.
   3. Try to keep your spine ‘tall’ the way you would while doing the regular staff pose.

   How it works: When done correctly, the Staff Pose strengthens the major core muscles (all of them), improves posture and back health. As an add-on, it increases strength and stamina.

   Parsvakonasana (Extended Side Angle Pose)

   How to do:

   1. Start this yoga (soun>Parsvakonasana (Extended Side Angle Pose)g Mountain Pose (Tadasana).
   2. Turn your right leg and foot outward so that your toes point to the top.
   3. Bend your right knee in such a way that your right thigh comes parallel to the floor.
   4. Keep your right knee directly over your right heel.
   5. Now keep your torso part open to the left.
   6. Lower your right arm so that your forearm rests on your right thigh.
   7. At this stage, reach out your left arm up towards the roof. Then, extend your arm over the top of your head.
   8. Make sure that your left ‘bicep’ should be over your left ear. And your fingertips should be reaching out in the same direction as your front toes.
   9. Move your head in such a way that you look up at the ceiling.
   10. See to it that your front knee does not drop inward
   11. After a minute or so, press firmly through your back foot
   12. Now come to a standing position (slowly without any jerks). Your arms should be kept at shoulder-height.
   13. Return to a position of normalcy.

   How it works: This yoga pose is an amazing ‘hip opener’ which stretches the side of your body out. The aim of ‘Parsvakonasana’ is to strengthen your thighs, hips, knees and ankle.

   Adho Mukha Svanasana (Downward facing dog)

   How to do:

   1. Place your feet wider than hip-wid>Adho Mukha Svanasana (Downward facing dog)r hips
   3. Get your elbows inside the knees and your hands in prayer position
   4. Hold for five breaths. Then relax.

   How it works: This is the most well-known of yoga poses. In Adho mukha Svanasana: ‘adho’ signifies downward, mukha means face and Svanasana means dog. As the name suggests, you are to come onto your fours, which means that your body turns into a position somewhat like a table.

   This straightens your knees and elbows. As a result, your calf muscles and the plantar fascia get stretched, which means that your pain is likely to get eased out.

   Tip: Practice this yoga pose with regular squats in order to warm up first.

   Uttanasana (Standing Forward Bend) Yoga as Plantar Fasciitis Home Remedies

   How to do:

   1. Stand st>Uttanasana (Standing Forward Bend) Yoga as Plantar Fasciitis Home Remedies2">
   2.  If your spine is tight, then bend your legs a bit
   3. Now do a deep-inhale and raise your arms up alongside your ears, with fingers pointing up
   4. Exhale and bend from your hips, getting arms and torso forward in line with your ears.
   5. Hold for 2 or 3 breaths. Then stretch downward.
   6.  Maintain your arms alongside your ears and keep your spine in extended mode.
   7. Rest your hands on your legs.
   8. Hold it in this position for 2 or 3 breaths.

   How it works: This is a beginner’s pose which opens up the hamstrings, calves, hips; more importantly it stretches the foot to bring relief from plantar fasciitis.

   Phew! Yoga tips over. Now let’s get on to the food part – the do’s and dont’s you know.

   Foods to avoid

   Heard of inflammatory foods? They are the ones that increase the amount of pain and inflammation you experience from Plantar Fasciit>Foods to avoid? Cut down on the following inflammatory foods (or limit their quantity):

   1. Sugar: This is the prime culprit that increases irritation and inflammation in body tissues
   2. Processed Grains: Refined food grains (e.g. bleached white flour) can increase inflammation.
   3. Saturated fat and Trans fats: The type of fat found most in processed junk food and processed meats (like hot dogs and pepperoni).
   5. Cakes and Cookies are a big no-no
   6. Deep fried foods can be detrimental for your health.

   Foods to have

   Some you might like, some you might not. But you need to be flexible! Remember the saying Fruits of labor… ? It can work.

   It’s>Foods to haventi-inflammatory foods which can greatly reduce the effects of Plantar Fasciitis. These are the foods that are high in MSM (found in many fresh fruits, vegetables, and grains), calcium, magnesium, and vitamin C. Calcium prevents the development of heel spurs, while MSM, magnesium, and vitamin C reduce inflammation.

   1. Spinach: Is high in vitamin C, calcium, magnesium, and MSM
   2. Pumpkin Seeds: High in calcium and vitamin C
   3. White Beans: High in calcium and magnesium
   4. Oranges: High in calcium, MSM, and vitamin C.
   5. Fresh Blueberries, Strawberries, Papaya, Pineapple, Walnuts and Oatmeal
   6. Increase your consumption of fish (particularly sardines), and reduce the intake of red meat
   7. Snack on nuts, seeds, veggies and fruits (raw form)
   9.  Include olive and canola oil in your cooking
   10. Have a salad meal once a day (comprising of many types of vegetables)

   Prevention & Precautions

   • Stretching can get to be helpful on two fronts – decreasing plantar fasciitis symptoms, and preventing the condition >Prevention & Precautions>
     •  Wear the right shoes, the right ‘type’. But at the same time, avoid wearing high heels (since they would place more stress on the heel). Invest in shoes that have a moderate heel and good arch support which will help prevent plantar fasciitis.
     • Say no to walking ‘barefoot’. The thumb rule is simple – lack of support can become the cause of heel pain.
     • Make sure that the athletic shoes provide you good support and cushion your feet. In fact, athletic or running shoes should be replaced after every 500 miles.
     • Try to walk and run on “flat surfaces” as much as you can.
     •  Avoid walking on hilly terrain, trails and uneven surfaces.
     • In case you are down with heel pain, avoid stairs. Take an elevator instead.
     •  Once in a while, or say after ten days, get a foot massage. It will help overcome plantar fasciitis.
     • Whenever you are walking, running, sitting or standing, make an attempt to relax your lower legs (meaning your ankles and calves).
     • It is good to maintain a healthy weight considering your height, rather than being overweight when short-in-height.

     When to Consult Doctor?

     Facing numbness or a tingling sensation in your heels or feet? Getting fever along with the plantar fasciitis pain? Go and see a doctor or an exper>When to Consult Doctor? the field immediately without any delay.

     Now that you have read symptoms and remedies of plantar fasciitis, time to get started on the preventive track. Why join the 2 million people who suffer from plantar fasciitis when you can relieve yourself from symptoms and bid farewell to this painful foot condition.