4 Tips To Treat And Prevent Plantar Fasciitis At Home



Plantar Fasciitis is the most common form of heel pain. It’s a flat band of tissue which connects your heel bone to your toes. It supports the arch of your foot. If you injure your plantar fascia, it gets weak, swollen, and irritated.
Many people, especially runners, suffer from this. But there are some simple things you can do to prevent and cure plantar fasciitis.

Dr. Josh Axe shared four tips how you can cure Plantar Fasciitis:

1. Deep tissue work on the affected area
-You can get a professional massage or simply use a tennis ball, baseball, or rolling pin under the foot to deeply massage and stretch the tendon.
-The deep tissue massage will help break up the scar tissue and relax the muscle.
-Do this massage 2-3 times per day for about 2-5 minutes.

2. Stretching
-Find a set of stairs to lean against and deeply stretch the plantar tendon.

3. Nutrition and Supplements
-Certain nutrients can help relax tendons:

a. Magnesium: the 1 nutrient for healing plantar fasciitis
-Recommended Dosage: 500 mg/day (before bed)

b. Vitamin B5 (Pantothenic Acid): helps to relax the muscle and heal the plantar tendon

c. Fish Oil: great source of anti-inflammatory omega-3 fatty acids

d. Vitamin C: help with the absorption of Vitamin B5
-Consume an anti-inflammatory diet, like my Healing Foods Diet: draxe.com/healing-diet/

4. Strengthening the muscles of the feet
-One of the main causes of plantar fasciitis is wearing the wrong type of shoes, which causes the muscles in the feet to weaken.
-Walking barefoot or wearing barefoot shoes (such as Vibrams) helps strengthen the tendons, calf muscle, arches, and muscles in the feet. Ease your way into wearing barefoot shoes.

Check the video below and see how you should do the exercises correctly

Source:Dr. Josh Axe


To Top