Dietary changes, including the addition of supplements and minerals, decreasing your intake of some types of foods, and increasing your intake of other types of foods, can significantly reduce inflammation and pain.
Supplements and Minerals
Many vitamins and minerals that occur naturally in fruits, vegetables and grains can improve Plantar Fasciitis–but are found in such low doses that you’d have to eat a lot of them to gain noticeable benefits. To get the best results from these beneficial minerals, we recommend taking supplements for Plantar Fasciitis.
- Turmeric: This spice is used across the world to treat inflammation of all types, and Plantar Fasciitis is no exception. Some studies have even found that this spice is as effective as a pain reliever and anti-inflammatory as over-the-counter pain medications! You can take turmeric in capsule form.
- Bromelain: This incredible mineral is naturally found in pineapple (though in low enough doses that a supplement is recommended). It reduces inflammation and is considered as effective as ibuprofen at pain relief!
Increase Anti-Inflammatory Foods
Foods that are high in calcium, magnesium, MSM (found in many fresh fruits, vegetables, and grains), and vitamin C can greatly reduce the effects of Plantar Fasciitis. Calcium helps by preventing the development of heel spurs (protrusions that can irritate the soft cushion of your heel), while MSM, magnesium, and vitamin C reduce inflammation.
The following foods are anti-inflammatory powerhouses.
- Spinach: Spinach is high in both vitamin C, calcium, magnesium, and MSM.
- Oranges: Oranges are high in calcium, MSM, and vitamin C.
- Pumpkin seeds: Pumpkin seeds are high in calcium and vitamin C
- White beans: White beans are high in calcium and magnesium
Decrease Inflammatory Foods
Just as some foods can decrease the pain and inflammation from Plantar Fasciitis, others can actually increase the amount of pain and inflammation you experience. Do your best to steer clear of the following foods, or limit their quantities. Keeping a journal of which foods you eat on a daily basis can help you recognize results and patterns more quickly and stay strong when cravings for some of these less healthy foods strike!
- Sugar: Sugar is a prime culprit for increasing irritation and inflammation in body tissues.
- Processed grains: Refined grains (for example, bleached white flour) can also increase inflammation.
- Saturated fat and trans fats: This is the type of fat you’ll find in many processed junk food and treats, as well as processed meats like hot dogs and pepperoni. Like sugar and processed grains, they’re prime culprits for inflammation.
Support Diet with Exercise and Orthotics
While the symptoms of Plantar Fasciitis are mostly localized to the feet, treatment involves the entire body, which is one of the reasons this condition can be so difficult to manage. While dietary changes can drastically affect the pain and inflammation caused by Plantar Fasciitis, taking a holistic approach to managing this condition will always yield the best results.
Incorporating simple, daily stretches into your routine, and making daily use of orthotics will give you the maximum benefit in pain relief and well-being–far more than any one solution on its own. Learn more about how these simple stretching exercises can make a world of difference in your pain level. Read more about how wearing Heel Seats or Fascia-Bar inserts on a daily basis can dramatically change your experience with Plantar Fasciitis.