Did you know that there are more sweat glands in your feet than any other area of your body?

Also, unlike other areas of your body, your feet sweat at a consistent rate–instead of primarily in response to heat or exercise. And this moisture inevitably leads to odor, which is released as the bacteria on your skin begins to break down the sweat.

Not only are smelly feet unpleasant, but the odor can be a telltale warning that your feet aren’t breathing properly through your shoes or socks, or that other problems are afoot (if you’ll pardon the pun!). Knowing the causes of stinky feet can help you remedy the problem quickly, and avoid potentially embarrassing situations.

So, What Causes Stinky Feet?

Knowing why your feet are stinking up a room is the first step toward solving the problem.

Wearing the Same Shoes or Socks Days in a Row:

Feet start to stink when the bacteria found on your skin begins to break down sweat–so sweaty feet and stinky feet go hand in hand (well, foot in foot).

What’s the bottom line?

Wearing the same shoes or socks two days (or more) in a row, can lead to stinky feet fast, since some sweat inevitably soaks into your socks and shoes that often don’t have time to fully dry before a second use. It’s also a good idea to wear cotton or wool socks instead of nylon, since they breathe more easily.

Not Drying Feet Properly:

Moisture is the perfect playground for bacteria and consequently odor. When you get out of the bath or shower, take extra care to dry between your toes, since moisture tends to hide there. As an additional measure, you can also swab rubbing alcohol between your toes.

Hormones:

Hormones can make a big difference in how much sweat your glands produce, which is why teenagers and pregnant women are especially prone to sweaty–and then stinky–feet. Hormones can also amp up due to stress, so if you’re going through a rough time in life your feet might show it too! If you fall into these groups, take extra care with changing your shoes and socks regularly, and towel drying well before putting on your footwear.

Athlete’s Foot:

Athlete’s foot can be a major cause of stinky feet. Other signs that you’ve got a case of athlete’s foot include a rash-like appearance to the foot, itchy and cracking skin, peeling skin, and tender, moist skin between your toes. You’ll also notice a stronger odor coming from your feet. Most cases can be treated easily over the counter. Inexpensive foot powder is particularly effective and will reduce foot sweat as well.

Hyperhidrosis:

It’s possible that your feet are sweating a lot because of a condition known as hyperhidrosis. While it’s true that the sweat glands in your feet are working constantly (unlike the sweat glands in the rest of your body), for some people those glands go into overdrive in certain parts of the body (often only one or two areas are affected). Common deodorant/antiperspirant can help with excessively sweaty feet caused by hyperhidrosis.

Treating the Causes of Smelly Feet

For the most part, the cure is in the cause when it comes to smelly feet. When you’ve identified why your feet are more odorous than usual, you can take steps to treat the problem at the source. Generally, improving hygiene by changing socks and shoes more regularly (and not wearing the same pair twice in a row) and allowing your feet to dry before putting on socks and shoes will do the trick.

If your stinky feet don’t respond to these changes, you may be dealing with a case of athlete’s foot (remember to look for the telltale sign of itchiness and peeling along with the stinkiness. In less common cases, you might also be dealing with hyperhidrosis (in which case common deodorant can help). In all cases of foot sweat, applying foot itch powder daily is a great natural remedy for cool, dry, stink-free feet.

The causes of stinky feet vary, but luckily the solutions are simple and effective!

Like most ailments, plantar fasciitis doesn’t care whether you’re famous. If you put too much strain on your feet and heels or cause damage to your arches, this painful condition will find you–and if you’re not careful, sideline you.

Plantar fasciitis tends to strike especially hard in high-impact sports that involve a lot of running and intricate footwork. The good news is, by knowing the symptoms of plantar fasciitis and taking preventative measures, you can keep your feet and heels healthy. Keep reading to learn about five famous athletes who were sidelined by plantar fasciitis–and how they worked to stay in the game.

Jason Kidd – Basketball

Ten-time NBA All Star Jason Kidd of the New Jersey Nets has seen his share of injuries on the court. But when the effects of hitting the court hard caught up with his heels and feet with full-blown plantar fasciitis, he researched treatment options and found slip-in Heel Seats that he could wear on and off the court.

Jason says, “With everyday use all I can say is that they work for me. I appreciate the pain relief I get from these Heel Seats. Thank you HTP!” Read more from customer success stories from Heel that Pain.

Erin McLeod — Women’s Soccer

Goalkeeper Erin McLeod, one of Canada’s top soccer players who has played in four World Cup games, made the difficult decision to take time off after a battle with plantar fasciitis came to a head and she decided to undergo surgery.

McLeod was unable to play in the recent FIFA Women’s World Cup because of her injury, but is hopeful that her smart decision to recover instead of playing through the pain will mean a longer and healthier career in soccer. She said, “In my heart I know it’s time for me to get healthy because I still believe I have more soccer to play.”

Dominick Cruz — MMA

Dominick Cruz is a formidable force to be reckoned with in the Octagon. However, the successful UFC fighter has seen his fair share of injuries, including plantar fasciitis. The quick footwork and high-impact movements involved in MMA combined with an intense fight schedule meant that Cruz was sidelined by plantar fasciitis for several months.

Albert Pujols – Baseball

When Angels star Albert Pujols developed plantar fasciitis through his career in professional baseball, the pain and intensity was shocking. While he was able to hit, Pujols was unable to play a position at first base and was forced to sit out numerous games. At first, he simply tried to give his feet as much rest as possible. “I’ve been dealing with this for nine years,” he said. However, ultimately Pujols resorted to plantar fasciitis surgery in 2015, putting him on a disability list.

Caterine Ibarguen — Long Jump

Olympic long jumper Caterine Ibarguen was forced to withdraw from the Pan American Games after an ongoing struggle with heel pain and plantar fasciitis. Caterine, who had previously won an Olympic gold medal in the triple jump for Colombia, as well as two wins in the Pan American games, made the heartbreaking decision to withdraw from the competition just days before, to avoid further injuring (and possibly tearing or rupturing) her arch.

Brandon Knight — Football

Brandon Knight, who had been working hard to secure a role in the Dallas Cowboys’ offensive line, had to be carried off the field during practice when his plantar fascia tore. While we don’t know many details on whether Knight had been dealing with heel pain prior to the tear, it’s very common for warning signs of plantar fasciitis to be present long before a full tear takes place.

Evan Longoria — Baseball

While baseball might not sound like a risky sport for heel pain and plantar fasciitis, the number of athletes sidelined from this sport is high. Players like San Francisco Giants’ Evan Longoria, who was recently placed on the 10-day injury list with plantar fasciitis in his left foot, can be vulnerable to heel pain because of long periods of standing, quick bursts of intense activity, and sudden movements and maneuvers during running that can strain the fascia.

Ryan Hall – Running

Plantar fasciitis in runners is especially common. Olympic marathoner Ryan Hall was forced to drop out of the New York Marathon due to plantar fasciitis. Ryan took some time off his feet to rest, and had an MRI done to eliminate the possibility of stress fractures, since the injury proved particularly difficult to treat. Ryan did some stretching and used night splints, however he believes his regimen of stretching and splinting wasn’t as consistent as it should have been.

Peyton Manning – Football

Peyton Manning was sidelined by plantar fasciitis in a dramatic event when he played against the Kansas City Chiefs. Commentators noticed that Manning’s game appeared to be off, and it later became clear that he had partially torn the plantar fascia in his right foot during the game but continued to play. Manning sought immediate relief through icing and physical therapy and is still seeking treatment.

Stephanie Catley – Soccer

With the amount of footwork and running in soccer, plantar fasciitis is a common occurrence. Stephanie Catley, who played in the August 2016 olympic games, is no stranger to this condition. In 2015, Catley was sidelined after she slammed her heel against the ground, aggravating and further injuring brewing plantar fasciitis. Through rest, icing, and physical rehabilitation including stretching and strengthening her plantar fascia, Catley played fearlessly in Rio de Janeiro at the olympics.

The pain and stress caused by plantar fasciitis is as acute whether you’re Jason Kidd or Joe Anybody. But luckily, you don’t need a professional athlete’s salary to effectively and quickly treat plantar fasciitis. Consistent icing, stretching, and inexpensive slip-in orthotics can get you back in the game, whether that involves preparing for your next half marathon or simply playing with your grandkids pain free.

Learn more about simple stretches to help with plantar fasciitis.

Learn more about using heel seats to treat plantar fasciitis.

Learn more about icing to treat plantar fasciitis.

 

 

Plantar Fasciitis is a condition that’s caused in part by a weak, unsupported fascia (the ligament that spans your heel, arch, and the ball of your foot). It should come as no surprise, then, that strengthening the arch of your foot (and surrounding muscles and ligaments) is one of the best ways to counteract the painful symptoms of Plantar Fasciitis.

The only surprise you might find is how effective these simple exercises—which can be done from the comfort of your own home, and are absolutely free—can be at reducing heel pain. After a diagnosis of Plantar Fasciitis, many people fear surgery, medication, and chronic lifelong pain. But before you go down the road of any of these expensive and sometimes risky options, give these foot exercises a try!

Best Exercises for Heel Pain

Wall and Book Calf Raise

Why it works: This calf exercise helps stretch and strengthen the muscles of your calves. It also reduces heel pain by stretching the plantar fascia and your Achilles’ tendon, meaning mores support for your arch!

How to do it: Put a phone book (or other thick book) two feet away from a wall. Position yourself so you are standing on the book firmly, but your heels hang just over the back edge. Then, place your hands directly in front of you against the wall (shoulder width) and slowly lean forward. Hold the stretch for 15 seconds. Then, straighten your back while staying in position against the wall. Lift yourself up and down on the balls of your feet 10 times. Next, shift your weight to just your right foot and repeat the lifting motion. Switch to your left foot and repeat the exercise.

Pebble Exercise

Why it works: Grasping at small objects with your toes strengthens the muscles and ligaments in the sole of your foot. It can be difficult to effectively exercise these particular muscles–which is what makes this foot exercise such a fun–and helpful activity!

How to do it: Take a seat and place a coffee cup (with a handle) a few inches in front of you on the ground. Next, scatter a few marbles or pebbles in front of you, within reach. Use your toes to pick up the marbles or pebbles, and place them into the mug. Repeat for 10-15 minutes. As you get stronger and the exercise gets easier, try using smaller pebbles, or do the exercise for longer.

See a video of proper technique for the pebble exercise, and find ideas for more exercises here.

Washcloth Exercise

Why it works: This exercise treats heel spurs and heel pain caused by Plantar Fasciitis by stretching and strengthening the plantar fascia.

How to do it: Grab a basic hand towel or washcloth and take a seat in a chair. Set the towel down flat, in right front of your toes. Using only your toes, try to pull the towel underneath your feet. It sounds simple, but give it a try! It’s very effective in strengthening the plantar fascia ligament. Make sure to divide your efforts equally between both feet (even if just one has symptoms of Plantar Fasciitis), and repeat the exercise three times a week, for 5-10 minutes.

Click here for more free, easy heel exercises that can be done from the comfort of your own home–and can dramatically decrease the amount of heel pain you experience because of Plantar Fasciitis.

Combining Efforts to Reduce Your Heel Pain

While simple foot, calf, and heel exercises and stretches can have a dramatic impact on the amount of pain you experience due to Plantar Fasciitis, most people find that a combination of efforts is the most effective approach to this condition. A four-pronged approach including exercise, icing, diet, and orthotic support treats Plantar Fasciitis from all angles by building up the strength and flexibility of your ligaments and muscles, reducing inflammation through icing, managing weight and reducing inflammation through proper diet, and keeping your heels and fascia supported and cushioned through cost-effective slip-in orthotics.

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Dealing with chronic heel pain from Plantar Fasciitis isn’t easy. And some of the treatments Google may have offered you don’t look like a walk in the park either. The side effects from potential treatments like steroids, prescription medication to reduce inflammation, or even surgery sound as bad as the pain itself (and that’s saying something!)

Many people (and with good reason) have turned to alternative treatments for Plantar Fasciitis–ones that don’t involve gnarly side effects. And essential oils tops the list of one of the most popular methods of treating Plantar Fasciitis.

Can essential oils be used to treat Plantar Fasciitis? What does the research say?

Keep reading to find out!

Essential Oils Used to Treat Plantar Fasciitis

Frankincense, peppermint, lemongrass oil, and grapeseed oil are a few of the most popular essential oils for treating Plantar Fasciitis. Numerous blog posts and social media pages tout the benefits of these oils for heel pain–and you’ll find many people excited to tell you more about these supposed cures.

Typically, the cure involves ingesting the essential oils in capsule form, mixing the oils in some combination and applying directly to the inflamed heel tissue, massaging the oils into the affected area, or a combination of the above. Some essential oil combinations may simply come under the name “Pain Away.” Some proponents insist that the results are rapid, while others prescribe continuous use for best results.

What the Research Says

Unfortunately, there isn’t any actual research to back back up claims that essential oils can be used to effectively treat the symptoms of Plantar Fasciitis. And while it can be tempting to believe anecdotes about cures that come from using essential oils alone, understanding the dynamics of what’s actually happening to cause Plantar Fasciitis can shed some light on the reasons that research to back up such claims isn’t forthcoming.

Plantar Fasciitis is caused by wear and strain to the fascia (the fleshy area between the heel and ball of your foot). Small tears and inflammation develop over time due to improper support of the arch (or fascia), which causes the hallmark symptom of Plantar Fasciitis, heel pain.

In other words, because Plantar Fasciitis is caused and exacerbated by a lack of support of the arch and strain to the tissues in the fascia, the most successful cure and treatment is to strengthen, cushion, and better support the base of the ligament.

The Good News on Essential Oils

The good news is, if you suffer from heel pain and want to experiment with essential oils, there are very few risks or negative side effects associated with these oils (as long as they’re used as intended. Some essential oils can cause allergic reactions or rashes if used without diluting them first).

While there is no research investigating essential oils as a potential cure for plantar fasciitis, there is research to support some of the general benefits of these oils. For example, German researchers have found that boswellic acid, found in frankincense, interferes with the inflammatory process, thereby reducing inflammatory reactions.

This does not mean that essential oils are proven to cure Plantar Fasciitis, but it is easy to understand potential benefits of oils that may have natural anti-inflammatory properties on this condition.

And, if you happen to love the smell and feel of essential oils (because there are some amazing options), incorporating them into a light massage for your feet, or simply using them in a diffuser or on your pulse points to make you feel more calm or inspired mentally is a great idea. The mind-body connection is a powerful one, and if you find relief and tranquility from using essential oils, by all means continue to use them!

Other Natural Options for Plantar Fasciitis Relief

If you’re not ready to try essential oils to treat your plantar fasciitis, or if you tried it without success, there are many other natural options for plantar fasciitis relief. Home remedies for Plantar Fasciitis like these stretches and simple exercises can make a major impact in the amount of pain you feel on a daily basis (especially in the morning). Before you decide on any treatment method, give them a try–you might find that they’re all you need! Another remedy that many people find success with is simply icing their feet regularly to reduce inflammation.

If exercising, stretching, and icing isn’t enough to keep your Plantar Fasciitis symptoms at bay, there are affordable products that stimulate your body’s natural healing abilities, which are an easy and non-invasive alternative to medical treatments. The best part? Because treatments like essential oils, orthotic inserts, and icing are so affordable and low-risk, you can try any combination of them and find what works best for you.

The link between Plantar Fasciitis and obesity is well established.

Carrying extra weight adds extra strain to your feet, which in turn adds stress and strain to your heel and fascia.

A study from 2007 found that individuals with a BMI (Body Mass Index) of 25 were 1.7 times more likely to suffer from chronic heel pain, while another study concluded that individuals with a BMI of at least 30 were 2.9 times more likely to suffer from Plantar Fasciitis.

The connection between Plantar Fasciitis and obesity can be especially disheartening for individuals who are overweight and attempting to get active and shed excess pounds.

In many cases, heel pain begins as a result of adding new strain or stress on the feet through increased activity–which can discourage further attempts at exercising.

Does Plantar Fasciitis Go Away with Weight Loss?

By and large, the symptoms of Plantar Fasciitis will diminish and disappear with proper treatment and fascia support. The sooner treatment begins (including weight loss) and the more consistent treatment is, the higher the success rate.

Unfortunately, getting active and losing weight while experiencing heel pain adds a few unique challenges to an already challenging task.

How to Lose Weight With Plantar Fasciitis

Losing weight can feel like an uphill battle for anyone. Add in heel pain and discomfort from Plantar Fasciitis, and losing weight can seem all but impossible. The good news is that losing weight while suffering from Plantar Fasciitis is completely possible–and can even be enjoyable–if you are diligent about incorporating the following changes into your lifestyle.

1. Get active, comfortably. Getting active while dealing with heel pain is a challenge that you’ll be much more comfortable meeting if you wear the right footwear and support your arches and heels. Invest in a pair of sneakers that will support you, and fit all your footwear with cost-effective heel seats or fascia bar inserts to support, cushion, and reduce inflammation to your feet.
2. Increase activity gradually. Remember, losing weight is all about incorporating lifestyle changes, not taking desperate measures. Set a goal to walk for a few minutes each day, and gradually increase the length of your exercise sessions (instead of setting out to walk a 5k after very little physical activity). By pacing yourself and making true lifestyle changes, you’ll set yourself up for success and avoid further inflaming your Plantar Fasciitis.
3. Try low-impact exercises. Low-impact exercises can keep you active and help with weight loss while reducing stress to your feet. Try swimming, water aerobics, yoga, spin cycling, and rowing machines are excellent calorie burners but let your feet take it easy.
4. Exercise your feet and heels. While cardio and physical activity that gets you moving is the ticket to weight loss, don’t leave your feet behind when it comes to exercise! By keeping the muscles and tendons in your feet limber and toned, you’ll make sure they’re in great shape to take you where you need to go. Try these easy and effective stretches to keep your feet in shape!
5. Manage diet alongside exercise. While activity plays a critical role in weight loss, it should go hand in hand with dietary changes. As a rule of thumb, use the “double down” rule. Double the amount of water you drink, the amount of fresh fruits and vegetables you consume, and the amount of lean protein you’re eating. Limit refined foods like white flour and sugar, and be extra careful about the calories you drink (especially soda and juice).

When it comes to Plantar Fasciitis and weight loss, the most important factor of all is your attitude. Don’t get discouraged by heel pain, but do take steps to manage it and alleviate symptoms so you can get active without pain. Not only will losing weight keep heel pain at bay in the future–it’ll make staying healthy and active that much easier.