Vitamin C, calcium, and magnesium are the best natural vitamins for plantar fasciitis. However, there are several supplements and pharmaceuticals you can take for relief.
Plantar fasciitis is a painful condition affecting the feet and can cause severe foot pain. If you’re suffering from PFs, you can take various natural vitamins to help alleviate your symptoms and reduce inflammation.
Keep reading as we discuss what vitamins to take if you have plantar fasciitis so that you can find the best treatment plan for yourself.
Best Vitamins for Plantar Fasciitis Relief
Some people prefer to take a multivitamin, while others prefer to create their own stack. Here are some options that aren’t just good for plantar fasciitis, but for everyday use.
Vitamin D – The Sunshine Vitamin
Vitamin D is a critical vitamin for bone and muscle health. It helps to promote calcium absorption into the bones, which can be beneficial in improving plantar fasciitis symptoms.
Vitamin D can be found in some foods (such as dairy, eggs, fish, and fortified cereals), or it can be taken as a supplement.
Vitamin C – Eat Your Oranges!
Vitamin C is an antioxidant that helps to reduce inflammation and improve circulation. It also plays a role in collagen production, which can help with the healing process of plantar fasciitis.
It is naturally found in citrus fruits, tomatoes, potatoes, and green leafy vegetables.
Alpha-Lipoic Acid – Got Greens?
This antioxidant can help reduce inflammation and protect the collagen in your feet. It’s found in foods like spinach, broccoli, and potatoes and can also be taken as a supplement.
Resveratrol – Just Say No to Inflammation
Resveratrol is a compound found in grapes and some other fruits that can help reduce inflammation as well as promote healing. It can be beneficial for many types of inflammation, including plantar fasciitis.
B Vitamins – More Bs, Please
B vitamins can help reduce inflammation and improve circulation. They can be found naturally in foods such as eggs, nuts, grains, and legumes. B vitamins are also available as a supplement and may be the best option if you want to add extra B vitamins to your diet.
Calcium and Magnesium
Calcium and magnesium are important minerals that can help to reduce inflammation in the feet. They can be found naturally in foods such as dairy, nuts, legumes, fortified cereals, and green leafy vegetables.
Calcium and magnesium supplements are also available if you’re looking for an additional source.
Arnica – Plant Power
Arnica is a supplement made from the flower of the Arnica plant that can help reduce inflammation and swelling. It’s available in most health food stores and online.
Methylsulfonylmethane AKA MSM
MSM is a supplement that can help to reduce inflammation and pain associated with plantar fasciitis. It’s available in capsule or powder form at most health food stores or online.
Turmeric – A Powerful Natural Anti-Inflammatory
Turmeric is a spice that contains a compound called curcumin, which has powerful anti-inflammatory properties. It can be found in capsule or powder form at most health food stores and online.
Bromelain – Pineapple Healing?
Bromelain is a compound found naturally in pineapple that can help to reduce inflammation and improve circulation. It’s available as a supplement, or you can eat fresh pineapple, which contains the highest levels of bromelain.
Omega-3 Fatty Acids – All That Love in One Little Tin
Omega-3 fatty acids are essential fats that can help reduce inflammation and improve circulation. They’re found naturally in fatty fish such as salmon, mackerel, and sardines. Omega-3 fatty acid supplements are also available if you don’t eat enough of these foods.
Diet and Plantar Fasciitis
Eating healthily and maintaining a balanced diet is essential for your body, especially if you suffer from plantar fasciitis.
While diet is not the primary factor in causing plantar fasciitis, certain foods can impact its severity and recovery time.
For example, omega-3 fatty acids are believed to reduce inflammation and improve overall health, which can aid in healing. Calcium and Vitamin D are also crucial for supporting bone health and healing.
On the other hand, following a high-calorie diet may contribute to obesity, which is linked to an increased risk of developing arthritis and weakened muscles, further worsening any existing foot pain.
For the purpose of this post, we’ll break it down into two different categories.
Anti-Inflammatories – Consume More of These Items
In addition to vitamins, certain anti-inflammatory foods can be beneficial in treating plantar fasciitis. These include ginger, turmeric, garlic, and onions.
They contain active compounds that help reduce inflammation and provide pain relief.
Other anti-inflammatory foods include berries, fatty fish, nuts, seeds, and olive oil. Eating a variety of these foods can help reduce inflammation and promote healing.
Following a healthy diet, taking the necessary vitamins, and incorporating anti-inflammatory foods into your meals can help reduce the pain and discomfort associated with plantar fasciitis.
Inflammatories – Try to Reduce These Items
It’s best to avoid foods that encourage inflammation. These include processed meats, fried foods, refined carbs, and sugary drinks.
Inflammatory foods can worsen the symptoms of plantar fasciitis and delay recovery time. Avoiding them can help you heal faster and reduce your risk of developing additional pain or complications in the future.
Supplements Can Help
Along with following a healthy diet and taking vitamins, certain supplements can help reduce inflammation and improve overall health. These include arnica, methylsulfonylmethane (MSM), turmeric, bromelain, and omega-3 fatty acids.
Supplements offer an additional source of essential nutrients that may not be found in your diet. They can be taken alongside vitamins to provide additional support for healing from plantar fasciitis.
Plantar Fasciitis – More Than Just Foot Pain
Plantar Fasciitis is a common ailment that affects thousands of people every day. It is an inflammation of the foot’s tissues, called the plantar fascia, which runs from your toes back to the heel.
This painful condition can cause irritation and tightness along the soles of your feet, as well as swelling in the heel area and difficulty walking without pain.
It is often caused by too much weight placed on the feet over long periods of time, though it can also result from specific activities such as running or brisk walking.
Treatment for Plantar Fasciitis typically relies on rest, stretching exercises, icing, and possibly orthotics if needed to reduce discomfort and improve mobility.
Plantar Fasciitis – The Potential Symptoms
The primary symptom of Plantar Fasciitis is heel pain, typically along the bottom and center of the foot.
Pain may be most severe in the morning when first stepping out of bed or after periods of rest, but can also increase with activity. The affected area may feel tender to the touch, and there may be redness or swelling.
Heel Pain
The most common symptom of plantar fasciitis is heel pain. Heel pain is often felt when stepping out of bed in the morning or after spending a long time sitting. The intensity of the pain can range from mild to severe and may be dull or sharp, depending on the severity.
Your Foot Is Stiff
Stiffness and tightness of the foot is another common symptom of plantar fasciitis. This stiffness may be especially noticeable after periods of rest, such as when first getting out of bed in the morning. Stretching exercises can help reduce this stiffness and improve overall mobility.
Tenderness in the Heel Area
The area around the heel may become tender to the touch. This can be especially noticeable when putting on shoes or footwear. Stretching and icing can help reduce this tenderness and improve overall comfort.
Noticeable Swelling
The heel area may become swollen and inflamed. This swelling can be accompanied by pain, tenderness, and stiffness. Ice therapy and elevation can help reduce inflammation and improve mobility.
The More You Do, the More It Hurts
The pain from plantar fasciitis can be especially bad with physical activity. Discomfort may increase when walking or running and can last for some time afterward.
Stretching before and after exercise and icing to reduce inflammation can help improve comfort levels during activity and reduce pain.
It Feels Better With Some Rest
Pain from plantar fasciitis can also improve with rest. Elevating the feet and icing the affected area can help reduce inflammation and pain. Taking a break from activities that cause or worsen symptoms of plantar fasciitis can help provide much needed relief.
You Can Feel Clicking or Popping
Some people may experience a clicking or popping sensation in the heel area with plantar fasciitis. This can be especially noticeable when walking or running and is usually accompanied by pain. Stretching exercises can help reduce this feeling, while icing and rest can also provide relief.
Plantar Fasciitis Treatment Ideas
Every case of PF is unique. What helps one person won’t work for someone else. Try some of these techniques for some relief.
Stretch It Out
Calf and foot stretches are a standard treatment for Plantar Fasciitis. Stretching the calf muscles can help reduce tightness in the heel area, while stretching the plantar fascia itself can improve flexibility and mobility.
Self-Massage
Massage can help improve circulation to the area and reduce muscle tension. Massaging around the affected area helps reduce pain and inflammation while enhancing flexibility in the feet and heels.
Ice Packs
Applying an ice pack or cold compress to the heel can help reduce inflammation and pain. This should be done for 15-20 minutes at a time, several times a day.
Heel Exercises
Heel exercises and stretches can help reduce the pain and stiffness associated with Plantar Fasciitis. These exercises focus on strengthening the foot, ankle, and heel muscles to improve mobility and flexibility.
Wear Supportive Shoes
Wearing quality footwear is also essential for treating Plantar Fasciitis. Look for shoes with good arch support and cushioning to reduce strain on the plantar fascia. A cushioned insole can also help reduce irritation and improve comfort levels.
A Physical Therapist Can Help
If home treatments are not providing relief, visiting a physical therapist may be recommended. They can provide personalized treatment plans and exercises to address the specific needs of the individual. They can also help identify any underlying issues that may be contributing to common symptoms of PF.
Keep Your Weight in Check
Maintaining a healthy weight will minimize the strain on the feet and heels. Losing excess pounds can help reduce pressure on the plantar fascia, thus providing relief from symptoms.
FAQ
What vitamin deficiency causes plantar fasciitis?
No known vitamin deficiency causes plantar fasciitis. However, some vitamins may be beneficial for reducing inflammation and improving overall foot health. Vitamins C, B6, and E are all recommended for plantar fasciitis sufferers as they can help reduce swelling and pain.
Can vitamin D3 help plantar fasciitis?
Vitamin D3 may help reduce inflammation associated with plantar fasciitis. Vitamin D helps promote calcium absorption, which can help strengthen bones and improve overall foot health.
Increasing your intake of vitamin D3 through diet and supplementation may also be beneficial for reducing pain and improving mobility.
What helps plantar fasciitis heal faster?
Treating plantar fasciitis as soon as possible is key to helping it heal faster. Stretching, icing, massaging, and wearing supportive shoes are all standard treatments for plantar fasciitis that can help reduce pain and inflammation.
Taking Vitamin C, B6, E, and D3 may also be beneficial.
What is the best vitamin for foot pain?
Vitamin C is often recommended for reducing foot pain. Vitamin C helps to reduce inflammation and promote healing while providing antioxidant protection. Other vitamins such as B6, E, and D3 may help alleviate foot pain by improving circulation, reducing swelling, and strengthening bones.
Things to avoid with plantar fasciitis
It is important to avoid activities that may aggravate plantar fasciitis. Avoid running and high-impact sports such as tennis, basketball, and soccer.
Wearing shoes with poor support or no arch support may cause further irritation, so it is important to wear supportive footwear. Try to maintain a healthy weight to reduce strain on the plantar fascia and incorporate an anti-inflammatory diet into your lifestyle.
Collagen supplements for plantar fasciitis
Collagen supplements may be beneficial for people with plantar fasciitis. Collagen is the body’s main structural protein, and helps build healthy tissue and promote the healing of damaged tendons and ligaments.
How to cure plantar fasciitis in one week?
It may take several weeks or months for plantar fasciitis to fully heal. However, there are some steps that may help reduce symptoms and improve overall comfort levels.
Stretching, icing, massaging, wearing supportive shoes, and taking supplements and vitamins can all help reduce swelling and pain. Eating healthy and dropping excess weight can significantly affect your pf and overall health.
