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Vitamins and Minerals to help with Heel Pain & Foot Pain

Traditional treatments for foot problems like plantar fasciitis, heel spurs and tendonitis include stretches, heel cups, orthotic’s and anti-inflammatory medications. Each offers effective symptomatic treatment that can be further supplemented by intake of certain vitamins and minerals to help improve recovery. Recently these vitamins and minerals have become well known in medical circles for their effects on improving recovery from conditions such as plantar fasciitis and for offering effective and less invasive treatment options for sufferers. Listed below are some that have beneficial qualities.

Magnesium and Calcium

Conditions like heel spurs are caused by abnormal calcium deposits within the feet. The amalgamation of calcium in-between ligaments and in the heel bone leads to chronic inflammation, irritation and unnatural wear in connecting tissues and surrounding areas. This then manifests itself as conditions such as plantar fasciitis and heel spurs. These calcium deposits can be minimized with the appropriate intake of minerals such as calcium and magnesium. Most people realize calcium is required for bone growth and is essential in keeps bones healthy. It is also responsible for regulating the bone growth and can be beneficial in reducing the risk of unnatural calcium deposits.

Along with calcium, the right level of magnesium should also be ingested. Magnesium helps prevent the calcium from being absorbed in the body leaving it to be available for bone growth instead. By not having enough magnesium in the diet, even if you have the right amount of calcium, you may still have a deficient amount (as not enough is available for healthy bone growth) so the right level of both is highly recommended.

Calcium can be found in most dairy foods such as milk, cheese and yoghurt. It can also be found in green leafy vegetables and soy beans and nuts. Magnesium can be found in most wholegrain, as well as different types of bean (lentils, kidney beans, split peas) and brown rice.

Vitamin C

Vitamin C is thought to help accelerate the natural healing process of the body and have additional anti inflammatory properties. Studies have shown that people who have high levels of vitamin C are likely to have less C-reactive proteins. These C-reactive proteins are normal present in people suffering from various illnesses such as carcinomas, and are normally the result of the body’s reaction to inflammation. Reducing these C-reactive proteins may have a beneficial effect on reducing inflammation which could in turn be effective against conditions such as plantar fasciitis.

Vitamin C can be found in many fruits and vegetables such as citrus fruits, berries, tomatoes, peppers and broccoli.


Vitamins and Minerals to help with Heel Pain & Foot Pain

Causes of Heel Pain

  • The most common cause of heel pain is over pronation, this is when your foot rotates in too much as you walk. You really need to treat the underlying cause of the heel pain as soon as possible to prevent any further damage to the plantar fascia. View the Dr Foot Sport Insoles which are for sport shoes or the Dr Foot Pro Insoles for everyday shoes.
  • Excessive load on the foot from obesity is a major cause of plantar fasciitis. Which is why this condition is common in middle aged and over weight adults.
  • A sudden increase in weight, such as pregnancy can also lead to plantar fascitis. In such cases a soft comfortable heel cushion works wonders, view the product here
  • A sudden increase in walking or a sporting activity can also be a contributing factor. A classic example of when this condition can develop is when a post man has returned to work after a period away from the job.
  • Tight plantar fascia (this is often caused by tight calf muscles). One of the most effective methods of stretching the fascia to speed up recovery is by using a unique product called the FXT night splint which allows you to sleep comfortably while gently stretching out the plantar fascia. View the product here
  • Excessive flattening of the arch on weight bearing i.e. flat feet. People with flat feet are more at risk of developing this condition, a simple orthotic in the shoe can prevent and treat heel pain for people with flat feet. View product here
  • Biomechanical problems (walking abnormalities) is a major cause of plantar fasciitis.
  • Different types of arthritis can also lead to this condition, such as osteoarthritis and rheumatoid arthritis.

Treatments for Heel Pain

  • Orthotics- One of the most effective treatment options. View the Dr Foot Pro Insoles.

  • Silicone Heel Cups- Treats morning heel pain and provides excellent support and pain relief. This product combines a pressure relieving heel spur cavity with a well designed heel cup.
  • Reusable Hot and Cold Gel Packs- Proven therapy for plantar fasciitis by alternating application of hot and cold, coupled with massage, works wonders to relieve pain, reduce swelling and promote healing. Use ice pack in the morning and heat pack in the evening.
  • Plantar Fascia Night Splints - Immobilizes and stretches fascia and can be effective if used for several weeks. It holds the foot and toes in a flexed position throughout the night, stretching the plantar fascia and the Achilles tendon to relieve the pain of plantar fasciitis. Several scientific studies of night time splints report complete relief after 4-12 weeks of wear.
  • Stretching exercises for plantar fascia and Achilles tendon - Can provide effective results if combined with other treatment options.(click here to view recommended exercises)
  • Stretching aids- The Pro Stretch stretches the foot in the proper position to relieve heel pain. One of the most effective treatment options for plantar Fasciitis is stretching. Tightness in the Achilles tendon and the calf muscles increases the prevalence of plantar Fasciitis. This is due to tightening in these muscles, which increases dorsiflexion (upward movement) of the large toe and stretches the plantar fascia causing it to inflame. click here to view product.
  • Ultrasound and Lasers- Found to have little or no benefit.
  • NSAIDs (Non Steroidal Anti-Inflammatory Drugs)- These treat the symptoms and provide temporary relief but do not treat the underlying cause.
  • Steroid/local anesthetic injection- Not one of our preferred treatment options, click here to view image.
  • Surgery- 'Open' or endoscopic plantar fascia release. No good evidence of effectiveness and complications include increased pain, nerve injury, fascial rupture and infection.
  • Heel Protector - Shock Absorption and Ankle Support in one lightweight unit! The Heel Protector is a dynamic and revolutionary new combination of Heel Cups shock absorption technology and the comfort and stability of a lightweight neoprene ankle support. View Here

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"I love the Dr Foot Sports Insoles! I am an avid runner, with over-pronation and a family history of foot and leg pain. The Dr Foot Sports Insoles make running possible for me. I've tried many other insoles and none of them work as well as Dr Foot. I'm currently training for my second marathon, and my Dr. Foot Sports Insoles are protecting me from injury. Thank you!"

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