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Diet and Plantar Fasciitis


A common foot problem that many people suffer from is Plantar Fasciitis. In many cases, the conservative method of treating this condition is using Dr Foot Pro insoles. They are helpful in reducing pain along the arch. However there are many food supplements as well which are considered to be effective in treating Plantar Fasciitis but consulting a health care provider prior to using them is always recommended

Foods that are anti-inflammatory

Since the effect of Plantar Fasciitis is that it creates inflammation within the plantar fascia, eating foods that have the properties of reducing inflammation as well as swelling on different parts of the body is helpful.

Oils and fats:  The Omega 3 acid is greatly found in flax seeds, pumpkin seeds, oily fish of cold water and canola oil. Additionally, consuming fatty acids that are monounsaturated which are present in avocados, olive oil and nuts are associated with reducing many forms of cardiovascular diseases. Some other oils include grape seed oil, walnut oil and rice bran oil.

Vegetables and fruits: Vegetables, berries as well as whole foods are rich in minerals, vitamins, antioxidants, phytochemicals as well as fibre. To gain these you must eat green and coloured fruit and vegetables such as broccoli, blueberries, strawberries, spinach, chard, squash and carrots. The preferred amount of consumption has been set to about a minimum of 5 or more portions per day.

Protein sources: The protein sources which are considered to reduce inflammation and swelling from all over the body include fish, lean poultry and other sea foods. Soy related as well as soy-based foods like tempeh and tofu in addition to various other nuts, seeds and legumes are also considered to be effective protein sources. The nuts category includes walnuts, Brazil nuts, pecans and almonds.

Beverages: Bodily requirements are greatly dependent upon water. Drinking plain water herbal tea, fruit juices, and low or no-fat milk, vegetable juices that are low in sodium are all categorized to be a good source of obtaining beneficial liquid for the body.

Which food to avoid

Eating junk food, sugar, meats that have high quantity of fats and many other processed foods are considered to be a source of energy for inflammation. The reduction in the consumption of highly saturated fats and trans-fat by eating less of processed foods such as sausages, bacon and highly processed red meat is recommended. Also avoid using white flour in pasta and bread and use whole grain made products instead. Taking a small quantity of sugar is fine however; avoid using sugary sodas, rich desserts, candies, cereals that are pre-sweetened and pastries.

Other probable sources of irritation can be associated with a family of different plants such as that of tomatoes, eggplant and potatoes. The reason is that the vegetables are rich in the chemical alkaloid named solanine that can cause pain to occur within people. Although, no proper research or study has backed up this concept of nightshade plants however; there are some people who believe that eliminating the use of these vegetables can reduce the symptoms of inflammation and pain.

 

Tips for an Anti-inflammatory diet

  • Adopt the habit of eating fresh foods and reduce the consumption of processed foods.
  • Eat fresh berries, walnuts and oatmeal for breakfast.
  • Try snacking on seeds, nuts, vegetables and whole fruits rather than cakes and cookies.
  • Increase your intake of fish and reduce red meat in your diet.
  • Use canola and olive oil in your cooking.
  • Eat a scramble or stir fried tofu.
  • Include one meal a day containing salads made up of many types of vegetables
  • Avoid eating deep fried foods. Instead poach, stir fry, boil or bake them..
  • Side dishes should also be incorporated and they should be of bright colours or of green vegetables.

 

Diet and Plantar Fasciitis

Causes of Heel Pain

  • The most common cause of heel pain is over pronation, this is when your foot rotates in too much as you walk. You really need to treat the underlying cause of the heel pain as soon as possible to prevent any further damage to the plantar fascia. View the Dr Foot Sport Insoles which are for sport shoes or the Dr Foot Pro Insoles for everyday shoes.
  • Excessive load on the foot from obesity is a major cause of plantar fasciitis. Which is why this condition is common in middle aged and over weight adults.
  • A sudden increase in weight, such as pregnancy can also lead to plantar fascitis. In such cases a soft comfortable heel cushion works wonders, view the product here
  • A sudden increase in walking or a sporting activity can also be a contributing factor. A classic example of when this condition can develop is when a post man has returned to work after a period away from the job.
  • Tight plantar fascia (this is often caused by tight calf muscles). One of the most effective methods of stretching the fascia to speed up recovery is by using a unique product called the FXT night splint which allows you to sleep comfortably while gently stretching out the plantar fascia. View the product here
  • Excessive flattening of the arch on weight bearing i.e. flat feet. People with flat feet are more at risk of developing this condition, a simple orthotic in the shoe can prevent and treat heel pain for people with flat feet. View product here
  • Biomechanical problems (walking abnormalities) is a major cause of plantar fasciitis.
  • Different types of arthritis can also lead to this condition, such as osteoarthritis and rheumatoid arthritis.

Treatments for Heel Pain

  • Orthotics- One of the most effective treatment options. View the Dr Foot Pro Insoles.

  • Silicone Heel Cups- Treats morning heel pain and provides excellent support and pain relief. This product combines a pressure relieving heel spur cavity with a well designed heel cup.
  • Reusable Hot and Cold Gel Packs- Proven therapy for plantar fasciitis by alternating application of hot and cold, coupled with massage, works wonders to relieve pain, reduce swelling and promote healing. Use ice pack in the morning and heat pack in the evening.
  • Plantar Fascia Night Splints - Immobilizes and stretches fascia and can be effective if used for several weeks. It holds the foot and toes in a flexed position throughout the night, stretching the plantar fascia and the Achilles tendon to relieve the pain of plantar fasciitis. Several scientific studies of night time splints report complete relief after 4-12 weeks of wear.
  • Stretching exercises for plantar fascia and Achilles tendon - Can provide effective results if combined with other treatment options.(click here to view recommended exercises)
  • Stretching aids- The Pro Stretch stretches the foot in the proper position to relieve heel pain. One of the most effective treatment options for plantar Fasciitis is stretching. Tightness in the Achilles tendon and the calf muscles increases the prevalence of plantar Fasciitis. This is due to tightening in these muscles, which increases dorsiflexion (upward movement) of the large toe and stretches the plantar fascia causing it to inflame. click here to view product.
  • Ultrasound and Lasers- Found to have little or no benefit.
  • NSAIDs (Non Steroidal Anti-Inflammatory Drugs)- These treat the symptoms and provide temporary relief but do not treat the underlying cause.
  • Steroid/local anesthetic injection- Not one of our preferred treatment options, click here to view image.
  • Surgery- 'Open' or endoscopic plantar fascia release. No good evidence of effectiveness and complications include increased pain, nerve injury, fascial rupture and infection.
  • Heel Protector - Shock Absorption and Ankle Support in one lightweight unit! The Heel Protector is a dynamic and revolutionary new combination of Heel Cups shock absorption technology and the comfort and stability of a lightweight neoprene ankle support. View Here

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"I love the Dr Foot Sports Insoles! I am an avid runner, with over-pronation and a family history of foot and leg pain. The Dr Foot Sports Insoles make running possible for me. I've tried many other insoles and none of them work as well as Dr Foot. I'm currently training for my second marathon, and my Dr. Foot Sports Insoles are protecting me from injury. Thank you!"

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