7 Best Foods to Eat for Plantar Fasciitis Pain Relief
Those custom orthotics aren’t providing the relief they once were (we at New Jersey Podiatric Physicians & Surgeons Group would like to take a look). But, in the meantime, what should you do about your plantar fasciitis? This condition can feel unbearable at times, but there are lifestyle changes we can make, like revamping our diet during National Nutrition Month, to help ease the pain a little. Here are 7 foods to eat for natural plantar fasciitis relief.
1. Wild-Caught Salmon for Omega-3 Power
Salmon is arguably the heavyweight champion of anti-inflammatory foods. It is loaded with omega-3 fatty acids, which are essential for reducing the systemic inflammation that keeps your plantar fascia tight and angry. If you are not a fan of salmon, sardines, or mackerel, provide the same boost to your recovery.
2. Turmeric: The Golden Anti-Inflammatory
You have likely seen turmeric trending in lattes and smoothies, and for good reason. It contains a compound called curcumin, which is a powerful natural painkiller, while curcumin blocks the enzymes that trigger swelling in your tendons and ligaments.
3. Blueberries and Dark Berries
The dark, rich colors of blueberries, blackberries, and raspberries come from antioxidants called anthocyanins. These berries help your body repair the micro-tears in your arch much more efficiently.
4. Walnuts for Plant-Based Healing
If you prefer plant-based fats, walnuts are your best friend. They are one of the few nuts that contain a significant amount of alpha-linolenic acid, a type of omega-3.
5. Spinach and Leafy Greens
Leafy greens like spinach and kale are packed with magnesium and vitamin C. Magnesium is a natural muscle relaxant that can help ease the calf tightness that often pulls on your heel and aggravates your plantar fascia. Meanwhile, vitamin C is a critical ingredient for collagen production. Since your fascia is made of collagen, getting enough of this vitamin ensures that your repair process is solid.
6. Ginger to Calm the Throb
Ginger has been used for centuries to treat joint and muscle pain. It contains gingerols, which are anti-inflammatory compounds that work similarly to over-the-counter NSAIDs but without the stomach upset.
7. Pumpkin Seeds for Tissue Repair
Pumpkin seeds are a great source of zinc and magnesium. To heal the small tears in the thick band of tissue under your foot, your body needs a steady supply of zinc. These seeds are a perfect, portable snack to keep your healing process moving while you are on the go.
Want to know what foods NOT to eat? Check out our recent article here.
If you’re worried about your foot pain, come see the expert team at New Jersey Podiatric Physicians & Surgeons Group. With more than 30 locations, from Newark, NJ, to Cape May, NJ, we value convenience and excellent service for our patients. To schedule an appointment, first find a podiatrist in your area.
