Can Vitamins Help Plantar Fasciitis? Minerals And Vitamins For Plantar Fasciitis
Plantar fasciitis is one of the most problematic foot problems that you can get as it is not only painful, but it will also affect your daily functioning. It is a common problem for people of different ages, but it will in most instances affect runners and those that are on their feet for many hours every day since they are more likely to overuse the plantar fascia.
Stretching exercises, orthotics, night splints and toe separators are some of the most common remedies or treatments for this problem. However, they are not the only ones because in the past few years scientists and podiatrists have been embracing nutritional considerations for dealing with plantar fasciitis. So are vitamins for plantar fasciitis a useful remedy for this foot problem?
Link Between Diet And Plantar Fasciitis
Consuming a diet that is rich in minerals and vitamins like zinc, magnesium and vitamin C decreases the inflammation in the plantar fascia and also speeds up the healing process. A diet that includes plenty of colorful foods and varieties from different food groups can help you meet the nutritional needs the body. And this means that the body will have the minerals and vitamins that it needs to support healing of the plantar fascia and also to maintain healthy tissues.
Also, consuming these essential minerals and vitamins ensures that you have healthy bones and muscles and hence decreasing the likelihood of developing plantar fasciitis and other common foot problems.
5 Best Minerals And Vitamins For Plantar Fasciitis
Although consuming a balanced diet with foods from all groups is the key to keeping your feet healthy and preventing plantar fasciitis there are some minerals and vitamins that you will need more if you already have this problem. And they include the following five.
Magnesium is one of the primary minerals that the body needs for overall health. But, it can also be beneficial for those struggling with plantar fasciitis. Magnesium for plantar fasciitis is a potent remedy because it helps the body in the absorption of calcium. Also, magnesium ensures that the body does not absorb too much calcium so that there is enough left for the bones.
In fact, it is so important that people who do not have enough of it can still develop calcium deficiency even if they are taking enough calcium.
Taking enough calcium will help to prevent the development of heel spur which is a bony protrusion that occurs as a result of plantar fasciitis. Heel spurs will affect your foot in various ways and will make the pain and inflammation that come with plantar fasciitis worse. Apart from taking calcium supplements, it is also a good idea to ensure that you consume calcium-rich foods like green leafy vegetables (kale), turnip, almonds, sesame seeds and dairy products.
Vitamin C is another essential element for your general health, and it is one of those that the body cannot produce on its own, and so you need to get it from external sources. This vitamin is chabundant in antioxidants that give it the ability to lower the C-reactive proteins which are the plantar fasciitis inflammatory markers. Reducing the level of the C-reactive proteins can help to reduce the inflammation caused by plantar fasciitis.
Apart from this, taking Vitamin C on a daily basis will also help to repair the connective tissues so as to prevent further degenerative changes on the plantar fascia. Podiatrists and foot-scientists will recommend taking about 3 grams of vitamin C daily so as to get its health benefits. Also, it is a perfect idea to combine the supplements with other natural sources like tomatoes, broccoli, citrus fruits, kiwis, and melons.
Zinc is a vital compound that your body requires so as to function properly. If you have plantar fasciitis zinc will help to repair the damaged tissues in your feet and can even assist them to regenerate.
Taking zinc with vitamin C supplements will also aid in strengthening your plantar fascia ligament to prevent further injuries. Although the recommended dosage for Zinc will vary from one person to the other, anything between 15mg and 30mg will be useful for treating plantar fasciitis.
Bioflavonoids are probably not what comes to mind when you think of vitamins for plantar fasciitis, but they are still a useful remedy. They are valuable antioxidants that also have other properties like anti-microbial, anti-inflammatory, and anti-allergic.
Taking bioflavonoids will help to prevent free radicals accumulation and reduce the risk of chronic inflammation as a result of plantar fasciitis. And apart from supplements, the diet sources include tomatoes, berries, green peppers and most types of herbal teas.
Minerals and vitamins provide a robust nutritional approach to dealing with plantar fasciitis. Taking them guarantees a faster recovery and also helps to strengthen the muscles and bones to prevent recurrence of the problem or future damages to the plantar fascia.
However, for the best results, it is always a good idea to combine them with other remedies such as wearing orthotics for plantar fasciitis and doing stretch exercises. Also, it is always a good idea to go for more of the natural vitamin and mineral sources than supplements as they are better for your overall health.