Contents
Food and Nutrition
Foods to be taken- Consume foods that help reduce inflammation and swelling throughout your body.
- Nuts, whole grains such as brown rice, millet, buckwheat, whole wheat, and rye, and legumes including lentils, split peas, and a variety of beans
- Vitamin C rich foods like broccoli, cabbage, Brussels sprouts, tomatoes, green peppers, melons, cantaloupe, kiwifruit, strawberries, sweet peppers, potatoes with skin, and alfalfa sprouts have anti-inflammatory properties
- Fish, almonds and walnuts the source of omega 3 fatty acids will regulate the inflammatory process
- Spices like turmeric, Ginger have strong anti-inflammatory properties
- Greens like spinach, amaranth, fenugreek leaves not only have high iron content, but are rich in Vitamin K that helps maintain strong bones and healthy joints
- Bromelain, found in pineapple may help treat inflammation and tissue injury
- Foods which increase weight of body (Fat products)
Yoga and Exercise
Stretchingÿthe foot gently several times daily is one of the most effective and easiest ways you can relieve pain and tightness to the affected area.Stretching exercises performed three to five times a day can help elongate the heel cord.
Yoga asanas which help in reducing pain include:
- Vajrasana
- Warrior 1 pose
- Eka pada adho mukha svanasana
Home Remedies
- Soak your heel in a big bowl of ice water (5-10 minutes) twice daily until the pain subsides.
- Scrunch towels with your toes or pick up marbles with your toes
- Walk barefoot across a coarse gravel surface
- Orthotics (braces, splints) can help reduce the pain on the bottom of the heel
- Donot wear worn out athletic shoes
- Regular foot massage, concentrating on the arch of the foot