What is Plantar Fasciitis?
Plantar fasciitis is an inflammation of the fibrous tissue (plantar fascia) along the bottom of your foot that connects your heel bone to your toes that can cause intense heel pain.
Being laid up with foot pain is the worst!
- You can’t go for long walks or run.
- It's difficult to stand for long periods of time.
- You may become irritable or anxious.
- Depression may arise, after all, you hurt and can’t move like you want to.
- Additional aches and pains start in new and other areas. This is due to other parts of your body having to bear the burden from the pressure you are taking off the foot in pain.
Why does it take so long to heal from plantar fasciitis?
It took a while for your foot to become inflamed to where the pain is unbearable. There may have been warning signs the sore foot gave you. Unfortunately, when we don’t listen to these signs, symptoms get worse, the injury is aggravated more and eventually we are forced to listen to our body. In this case, the foot because it doesn’t want to work for you anymore. Given it took a while to get to this point, it will take a while for it to heal. However, stay positive, it will heal, in time.
Top 7 Tips for healing your plantar fasciitis
- Help your foot and body internally with CBD Oil. Depending on your pain level, 500 mg or 1250 mg strength is recommended. 1-2 full droppers daily or as needed because everyone’s pain level is different. It's okay to change your dosage depending on your pain level, therefore increase dosage in the beginning when your foot hurts the worst and decrease as it feels better.
- Give your foot a rest! This one is hard, but it's necessary for the tendon inflammation to subside.
- When sitting, elevate the foot. Prop it up on a box under your desk at work, place pillows under your leg when sitting on the sofa.
- Modify workouts.
- Switch to an exercise with not as much pressure on the foot such a swimming, Pilates, upper body weight training and focused core workouts.
- Ice the foot 10 minutes on 10 minutes off two to three times a day in order to reduce the swelling. (I’ve used a frozen bag of peas if I didn’t have an ice pack available.)
- Soak your foot an Epsom salt bath. Use a bucket or a large plastic food storage container, add warm water, 1 cup Epsom salt, and 1/2 dropper of CBD Oil to the water. Let the Epsom salts dilute, place foot in water and let soak for 10-15 minutes.
- Massage your foot and arches and add a topical pain relief lotion or balm. We recommend first applying Nature’s Gem Rejuvenating Balm to the top and bottom of foot (ideally after Epsom salt bath). Using your knuckles, gently knead and massage up and down the arch of the foot. Do this for 10 minutes 2-3 times a day.
- Stretch the top and the bottom of your foot. Applying our Rejuvenating Balm to top and bottom of foot before beginning the stretching exercises helps to loosen tight muscles.
- With the palm of your hand on the pad of your foot, wrap your fingers around the top of your toes.
- Gently pull down on your toes to stretch the top part of your foot. Hold for 30 -45 seconds then slowly release.
- Gently push your toes backwards to stretch the arch and pad of the foot. Hold for 30-45 seconds then slowly release.
- Repeat b. and c. sequence 10 times.
- Use a foot massage roller, tennis ball or any hard ball to stretch the bottom of your foot.
- Standing or sitting - place the roller under your arch. Make sure your knee is facing straight. Gently press your foot into the roller, making sure to have equal pressure from the left side to the right side of the foot.
- With the roller in the middle of your arch, begin to move the roller under your foot, as straight as you can, towards your toes then back to the center of the foot. The goal is to roll it straight ahead to insure proper pressure on the foot and alignment. Repeat 10 times
- With the roller in the middle of your arch, begin to move the roller under your foot, as straight as you can, towards your heel then back to the center of the foot. The goal is to roll it straight ahead to insure proper pressure on the foot and alignment. Repeat 10 times
- With the roller placed on the heel of your foot, begin to move it towards your toes then back to the heel. Try to keep it straight. Repeat five times.
- Rub Nature’s Gem Calming Balm after to reduce inflammation and sooth the ligaments in the foot.
Things to remember when healing from Plantar Fasciitis
- Be diligent on resting, stretching and massaging. This should bring you back on both feet in no time.
- Use CBD internally and externally for optimal management of symptoms.
- Seek medical advice.
- To help prevent this from happening in the future make sure to have good support in your shoes, replace running shoes sooner rather than later, massage and stretch the muscles in the feet every day, not just when they hur
Stay positive! It will get better!
CEO of Nature’s Gem CBD & Certified Pilates Instructor
You Improved Naturally Organically