Plantar fasciitis: Holistic Healing for Your Heels

How does it develop?

Plantar fasciitis happens when you apply too much stress (either suddenly or over time) on the arch of your foot, leading to small tears in the fibrous tissue. The most common location of the pain is just in front of the heel, where the fibrous tissue attaches. The area then becomes inflamed, and pain follows when you stand and walk. It can also occur while you’re resting.

Long-standing heel pain can lead to the formation of bone spicules right at the point of disconnection (heel and fibrous tissue), producing a spur on x-rays. This is the reason why plantar fasciitis is also called heel-spur syndrome.

Some risk factors contributing to the development of plantar fasciitis:

If you’re flat-footed or have high arches on your feet.
You engage in a lot of physical activities, like running, walking, dancing, etc.
When you don’t distribute your weight evenly when you stand, walk, run, etc.
When you wear shoes that don’t support the arches of your feet (e.g. high heels).
Being overweight or obese.
If you have a job or activity that makes you stand for long periods, especially on hard, unyielding surfaces.
If you have stiffness and tightness in your Achilles tendon (that stringy thing connecting your heel to your calf muscle), calf muscle, and hamstring. Achilles tendonitis is another medical condition that can happen at the same time as plantar fasciitis.

What are the symptoms of plantar fasciitis?

The primary symptom of plantar fasciitis is sharp or dull pain under the heel. Pain along the sole of your foot may also be present. The pain is worse when you have been sitting or standing for a long time, after exercising, and in the morning.

Help Yourself Type and Alternative Forms of Treatment for Plantar Fasciitis:

You’ll be glad to hear that the majority of people with plantar fasciitis get well with self-help treatments like the following:

Stretching the sole of the affected foot together with the calf muscle (dorsi- and plantar flexion).
Massage the affected sole with a tennis or golf ball. Don’t put all your weight on the ball while doing this. Sit down while massaging the sole.
Buy a night splint. A night splint keeps your foot in a 90-degree angle instead of pointing down which arches and shortens the plantar fascia. Keeping it in a 90-degree angle provides a constant stretch during your sleep. Night splints are available over the internet or in some pharmacies.
Choose function over form when it comes to your shoes, especially if you have plantar fasciitis. Heel pads and arch supports will also go a long way in alleviating pain from your heel.
Place an ice pack on the sole of your foot for 20 to 30 minutes after a long day of prolonged standing or sitting. An alternative would be to roll a cold plastic bottle under your foot after placing it in the freezer.
Lavender oil. A study done in 2015 found that many of the ingredients found in lavender oil have anti-inflammatory properties. Place a few drops of lavender oil in a carrier oil (like olive oil) and gently massage that aching heel.

Conventional Treatment

If the practical measures mentioned above fail to relieve you of your pain, you can take a pain reliever like ibuprofen (or any NSAID). If the pain persists, consult your primary healthcare provider.You may need the support of a physiotherapist, or medications such as corticosteroids, extracorporeal shock-wave therapy or worse, surgery (uncommon).

How to Prevent that Heel Pain

Stick to your ideal body weight.
Avoid wearing high heels. Choose shoes that cradle
your feet properly and support the arches.
Learn to stretch, warm up, and cool down after exercise. Drink plenty of water.
Try natural forms of treatment first before moving on to medications.

Anyone can suffer from or experience plantar fasciitis. There’s usually no single risk factor that you can blame it on for its development. The healing process for plantar fasciitis can take from a few months to a year, but you can feel improvement after a couple of weeks by following the recommendations given here. There are some ways you can prevent it and fortunately, several natural ways you can alleviate heel pain. If all else fails, please consult your primary healthcare provider.