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I have spent countless hours reviewing the research around nutrition and inflammation and how it affects the healing of connective tissues especially the plantar fascia.
My conclusion is that Plantar fasciitis and other inflammatory conditions are greatly improved by consuming foods and supplements that reduce the amount of inflammation in the body.
There is also concern regarding long term use of NSAIDS and other over-the-counter anti-inflammatories that can be harmful over time.
This prompted many of my patients to ask, what supplements should I take for plantar fasciitis?
Dr. Angela Walk
Wellness Physician
Founder of Nashville Organix
The best vitamins and supplements for plantar fasciitis include those that naturally reduce inflammation such as turmeric and CBD.
And those that play a role in collagen production and or tissue repair such as collagen peptides and calcium, as well as those that help with muscle and fascia discomfort such as magnesium and essential oils.
Now, let's take a look at each of these supplements and how they help manage the symptoms of plantar fasciitis.
Does Turmeric Help With Plantar Fasciitis?
Turmeric has long been recognized for its ability to fight inflammation and reduce pain, making it great for plantar fasciitis sufferers.
Turmeric is used in cooking, but it is the pigment of turmeric, called curcumin, that contains the greatest anti-inflammatory properties.
Many studies have indicated that the anti-inflammatory effects of curcumin are even more effective than those found in many prescription drugs and over-the-counter pain killers.
The health benefits of turmeric prove invaluable in diminishing inflammation in the body and has quickly become my most recommended supplement for my PF patients.
The supplement I recommend has curcumin, boswellia serrata extract (frankincense), bromelain, ginger and other powerful anti-inflammatories. Take a look at those ingredients here.
Does Magnesium Help Plantar Fasciitis?
Magnesium is a very important mineral that helps the body regulate muscle and nerve function. It is also a vital nutrient in managing plantar fasciitis and foot health.
The body needs magnesium in order to properly absorb calcium. Studies have shown that many of those suffering with plantar fasciitis have chronic magnesium deficiency which compromises the body's ability to use calcium resulting in conditions such as bursitis and PF.
Magnesium helps to reduce inflammation and calm aches and pains. I have heard many stories of long-standing plantar fasciitis sufferer’s symptoms suddenly diminishing after taking a magnesium supplement.
Magnesium is also present in Epsom salt and that is one reason that Epsom salt baths are so helpful.
What Type Of Magnesium For Plantar Fasciitis?
The best type of magnesium to take for plantar fasciitis is magnesium glycinate. It is the most effective type to reduce muscle spasms, ease aches and pains, and helps relax contracted muscles and fascia.
I recommend taking 300-500mg of magnesium glycinate daily.
Does Vitamin D Help Plantar Fasciitis?
Vitamin D deficiency commonly presents with widespread aches, weakness, and tiredness. If I have a patient with chronic musculoskeletal pain, I often suspect a Vitamin D deficiency.
Vitamin D aids in the absorption of calcium and ultimately affects bone mass. Low levels of calcium or vitamin D can leads to bone diseases and conditions, including heel spurs.
Plantar fasciitis was once believed to be as the result of heel spurs, it stood to reason that consuming more vitamin D and calcium could prevent the formation of heel spurs and subsequently, plantar fasciitis.
However, we now know that heel spurs are not the cause of plantar fasciitis, although they sometimes occur at the same time.
Vitamin D deficiencies are not associated directly to the cause of plantar fasciitis, however, it is one of the most common supplements I recommend for recurring muscle & joint disorders.
Plus, it has so many benefits and is the most common vitamin deficiency in the US. I recommend vitamin D3. It is the most effective type of vitamin D and helps with immunity, hormone balance, energy, bone health, and more!
Does Calcium Help Plantar Fasciitis?
Adequate calcium levels may prevent the development of heel spurs which can further aggravate plantar fasciitis.
Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly.
Studies suggest that calcium, along with vitamin D, have the greatest benefits on bone and joint health, so supplementing with calcium can support those with PF.
The type of calcium supplement I recommend is a combination of Magnesium and Calcium. It has the greatest benefit for those who suffer with PF or heel pain.
Does Collagen Help Plantar Fasciitis?
Your plantar fascia is 70% collagen. Your body actually makes its own collagen, but that diminishes as we age. It is also reduced with intense physical activity.
Our typical modern diets provide us less collagen peptides than our body's require, so supplementing is necessary.
Collagen has been shown in study after study to help with other connective tissue diseases like rheumatoid arthritis, osteoarthritis, overuse injuries, skin conditions and many other conditions involving connective tissue including plantar fasciitis.
We are in the beginning stages of learning the connection between collagen and plantar fasciitis. Studies suggests that collagen may have a unique anti-inflammatory effect on damaged collagen and fascia cells and may provide the fundamental building blocks for repairing damaged tissues.
I recommend collagen to most of my patients with muscle, joint & fascia pain. I prefer the liquid collagen as it is absorbed more quickly. Other benefits include support for gut health, skin, nail, and hair strength.
Does CBD Help With Plantar Fasciitis?
Hemp-derived CBD oil interacts directly with receptors in our endocannabinoid system. Also known as the ECS, the endocannabinoid system is a network of receptors responsible for regulating vital functions such as sleep cycles, inflammatory response, and stress levels.
The action of CBD oil on the ECS has a full-body effect that may also help manage plantar fasciitis due to its anti-inflammatory and pain-reducing properties.
Hemp-derived CBD also has the added benefit of providing relief without the intoxicating properties inherent with products containing THC.
CBD offers an natural, healthy alternative for people who have plantar fasciitis and have relied on medications that can be habit-forming and cause more side effects.
I have been an advocate of CBD for the last 4 years or so. Once it was legal in all 50 states, I began offering it to my patients.
For plantar fasciitis, I recommend the 500mg tincture. For more severe cases, the 1,000mg may be necessary to calm the pain.
Does CBD Cream Help With Plantar Fasciitis?
The top benefit of using CBD-enriched topicals is that you can target your pain and be applied directly to the site of inflammation.
Further benefits include the natural results of pain relief, such as relaxation, the ability to move more easily and smoothly, and better-quality sleep.
Once your pain is reduced and your sleep improves, you’re able to get out, enjoy life more, and move freely without pain and inflammation holding you back.
A topical CBD cream is an effective, natural product that offers stronger analgesic properties than traditional pain creams used for plantar fasciitis.
If you are planning on purchasing a CBD-infused cream to help with plantar fasciitis pain, we recommend trying out our 250mg CBD Infused Relief Stick.
This maximum strength balm is unique and carefully crafted. It utilizes 5 powerful essential oils along with 250mg of organic hemp-derived CBD, which penetrates deeply & quickly into joints.
Apply to the arch, heel, and calf muscles for a cooling result and as an emollient before massage. .
What Essential Oils Are Good For Plantar Fasciitis?
Essential oils have powerful pain relieving and anti-inflammatory properties. They have amazing benefits individually, but even more so when combined.
The essential oils that I would recommend for PF are lavender, peppermint, wintergreen, marjoram, frankincense & lemongrass to name a few.
This is an essential oil blend that I craft specifically for those suffering with plantar fasciitis.
Is Plantar Fasciitis a Vitamin Deficiency?
Although we have seen recurring deficiencies in many of our PF patients (magnesium, calcium, vitamin D), other factors can put you more at risk for developing this painful condition than lack of a specific vitamin or mineral.
People with mechanical dysfunctions such as flat feet or high arches, those who wear unsupportive footwear, or those that put unusual amounts of stress on their feet through physical activities such as running are much more likely to develop PF.
Can I Treat Plantar Fasciitis At Home?
As a chiropractor and foot specialist, I often see patients with plantar fasciitis after they’ve tried everything. Cortisone shots, night splints, ineffective stretching, and rolling on a frozen water bottle are a few of their failed remedies.
If you’re wondering how to treat plantar fasciitis at home, I want to share a few insights that have worked for my patients. The solution for most of my patients is through addressing multiple factors.
Improving limited ankle mobility and dorsiflexion
Strengthening weak intrinsic foot muscles
Strengthening weak calf, soleus, and peroneal muscles
Rarely is there a quick fix for PF. Identifying areas of weakness in the foot and ankle and restoring proper foot function is the most important piece of the puzzle.
I have created a step-by-step comprehensive guide on how to resolve Plantar Fasciitis at Home. Take a look at my FREE GUIDE here.
Summary
Dealing with the pain of plantar fasciitis can be life changing, but it doesn’t have to be a life sentence. By arming yourself with knowledge and taking charge of your healing, you can get back to the activities you love and feel like yourself again.
If you have additional questions about heel pain and plantar fasciitis, don’t hesitate to reach out. We’re here to help get you back on your feet--literally.
Best of Health,
Dr. Angela
I've written extensively on the topic of Plantar Fasciitis. Take a look at these other related blog posts:
Plantar Fasciitis Home Recovery Guide - Free guide to resolve PF at home
Dr. Angela's BEST RECOMMENDATIONS:
CurcuCalm - Turmeric Supplement for inflammation
Magnesium Supplement - muscle, nerve & fascia support
Magnesium & Calcium Combined Supplement
Vitamin D3 - muscle, joint, immunity, energy, hormone support
Liquid Collagen Peptides - muscle, joint & skin support supplement
CBD Hemp Extract Tincture 500mg - pain & inflammation management
CBD Hemp Extract Tincture 1,000mg - stronger pain and inflammatory support
CBD Relief Stick - topical pain cream with CBD
Plantar Fasc-X - Topical Pain Relief Essential Oil Blend
Epsom Salt Soak with lavender essential oil
Plantar Fasciitis Home Recovery Kit - Includes: Myofascial Release Tool, Foot Rocker & Essential Oils
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Hi, I'm Dr. Angela Walk... I have been involved in the health and wellness industry for over 20 years as a natural physician. I specialize in foot and gait mechanics and I have written extensively for health publications,
I am keenly aware of trends and new developments in natural health and I embrace an active lifestyle combining diet, exercise and healthy choices.
My goal is to inform my readers of natural options available to them in hopes of improving their health and quality of life.
GET FREE ACCESS! Dr. Angela Walk is on a mission to provide you and your family with the highest quality natural tips and organic products...Join me on my Facebook Page or Instagram Page.
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