While a one-size-fits-all solution to completely eliminate plantar fasciitis does not exist, there are various techniques that you can follow if you want to prevent this condition from wreaking havoc on your body.
These Food Items Are a Must in Your Diet
If you want to avoid plantar fasciitis, begin with your diet. Given that this condition is characterized by the inflammation of the plantar fascia,1 an anti-inflammatory diet is highly recommended. Start by consuming low-sugar food, non-vegetable carbohydrates and potent anti-inflammatory food, such as:
• Herbs and spices that include ginger, cloves, rosemary and turmeric
• Fermented and traditionally cultured food that is able to control inflammation by “reseeding” your gut with beneficial bacteria, resulting in improved immune function
• Shiitake mushrooms, as they have strong compounds that have the natural ability to impede inflammation. One example is ergothioneine, which could prevent oxidative stress
Don’t forget to increase your intake of healthy saturated fats as well. Various studies have shown that saturated fats are NOT linked to heart disease and that they actually offer these health benefits:
• Helping in the absorption of minerals
• Acting as carriers for fat-soluble vitamins (A, D, E and K)
• Delivering building blocks for cell membranes, hormones and hormone-like substances
• Converting carotene into vitamin A
• Serving as optimal “clean” fuel for your brain and mitochondria
• Helping in providing satiety
Your best sources for healthy fats include:
Complement all of these healthy dietary changes by incorporating as much real food into your meals — this means unlimited amounts of fresh and organic vegetables and moderate portions of high-quality grass-fed meat.
You Can Exercise, but Don’t Go Too Intense
Just because plantar fasciitis affects your feet, does not mean you should stop working out. If you regularly set aside time to do exercises, follow these tips from Runner’s World Magazine, which will not only help you make the most out of your workout, but evade plantar fasciitis too:2
• Slip on some well-cushioned shoes and see to it that the heels don’t become significantly worn.
• Run on soft surfaces such as grass, trails or a good track, and avoid asphalt and concrete.
• Maintain your mileage to a relatively constant level. Raise your total weekly miles by no more than 10 percent a week if you don’t pick up your training.
• When beginning speedwork, ensure that you ease into it gradually via a several-week build-up.
• Regularly perform exercises that stretch your Achilles tendon.