Magnesium is a vital mineral that every human requires. It is one of the most important minerals in your body, as it’s responsible for over 300 biochemical reactions. You need magnesium for your immune system to function properly, and it can also help you maintain healthy bones, muscles, and nerves. Magnesium is also involved in protein production.
Magnesium is one of the most important nutrients to our health, and yet it is deficient in most people’s diets. A review published in The Journal of the American Osteopathic Association states that Up to 50 percent of the U.S. Population is Magnesium Deficient with some estimates going as high as 80%.
So why magnesium for plantar fasciitis? Magnesium deficiency has been known to cause muscle spasms, poor muscle tone, and poor nerve conduction. All these factors could contribute to the problem of plantar fasciitis. Magnesium deficiency can have a profound effect on many other areas of our lives, including our overall health, mood, and sleep. Magnesium deficiency can also lead to deficiencies in other nutrients like calcium, Vitamin D, and Vitamin K2.
Magnesium plays a big role in the treatment and recovery of plantar fasciitis. But what exactly is magnesium? How does it help with plantar fasciitis? What type of magnesium is best for plantar fasciitis? And how much magnesium should you take for plantar fasciitis? Let’s find out!
What is magnesium?
Magnesium is a mineral that is required by humans for the normal functioning of their bodies. Magnesium plays many important roles within the body, some of which include:
Enzymes that help regulate metabolism
Muscle relaxation and contraction
Magnesium is one of the most important nutrients in the human body. The average magnesium content in the human body is 25 grams or about 100 milligrams (mg) per kilogram of bodyweight. It accounts for 10% of our body weight and does a lot of crucial functions in our body like regulating muscle contractions, building bones, and helping with energy metabolism.
Magnesium is essential to most of the chemical reactions in our bodies, especially nerves and muscles. If there is not enough magnesium in our bodies, our muscles will not function properly. If a person does not get enough magnesium it can cause confusion, problems with muscles, high blood pressure, and irregular heartbeat. There are several symptoms of magnesium deficiency: muscle weakness, loss of appetite, depression, and fatigue.
Magnesium is a vital mineral required by humans and animals as it plays a role in numerous biochemical processes. It is also known as an intracellular divalent cation which simply means its concentration within cells is higher than in the extracellular fluids.
Magnesium is also required in order to create ATP (adenosine triphosphate), which is the main source of energy for our cells. Without sufficient amounts of magnesium within our cells, ATP will not be able to be produced and subsequently, we are unable to utilize stored energy within our bodies. The body will begin to break down proteins as a result of not having enough magnesium within it, leading to a deficiency in other nutrients as well.
Magnesium is found mainly in the bones, but it can also be found in the soft tissue and in organs such as the heart, skeletal muscle, kidneys, and pancreas. It’s no surprise that magnesium is crucial to health as it helps enzymes function correctly, regulates blood pressure, maintains heart rhythm, supports nerve signaling, and promotes normal use of vitamin D among many other important things.
How does magnesium play a role in treating plantar fasciitis?
Magnesium for plantar fasciitis is not a cure, but it does play an important role in healing. Following are some of the ways in which magnesium helps plantar fasciitis:
Since inflammation is one of the main causes of plantar fasciitis. The anti-inflammatory properties of magnesium make it a good treatment choice for plantar fasciitis.
Magnesium works by decreasing inflammation, which helps reduce pain caused by plantar fasciitis. Inflammation of the plantar fascia can cause severe pain in your heel which can result in difficulty walking and pain in the morning upon waking.
Magnesium acts as a muscle relaxant, which means it helps to reduce spasms. It also increases nerve conduction, which helps with pain management. The increase in nerve conduction helps speed up the healing process for plantar fasciitis.
It also helps to reduce inflammation and swelling in the tendons and muscles of the foot, which is an added benefit of using this mineral for treating plantar fasciitis. In addition to this, magnesium increases blood flow throughout the body, which can help strengthen muscles by delivering more nutrients and oxygen to them.
Tendons, ligaments, and muscles are under constant stress because they’re used to support various parts of the body. When they are overworked, they become inflamed, resulting in pain. Magnesium helps to prevent calcium deposits from forming in these tendons, ligaments, and muscles.
In addition to preventing calcium deposits, magnesium also helps in breaking down the calcium deposits that already exist in the tendons and ligaments. Doing so helps to ease the pain caused by excessive stress on the tendons and ligaments.
Enhancing immune system
Magnesium can help treat plantar fasciitis by enhancing the body’s immune system, relaxing the muscles around the affected area, and reducing tension on the ligament that is strained. The best part of using magnesium to treat plantar fasciitis is that it is effective in all age groups, ranging from children up to adults.
What type of magnesium is best for plantar fasciitis?
Magnesium is an essential mineral, and most people around the globe are deficient in it. Magnesium deficiency is linked to plantar fasciitis as well as diabetes, hypertension, and heart disease. But what is the best type of magnesium for plantar fasciitis? Here are the six best types of magnesium and how they differ from one another:
Magnesium citrate For Plantar Fasciitis
Magnesium citrate, also called citric acid magnesium, is a compound of magnesium and citric acid. It’s commonly used as a laxative to prevent or treat low levels of magnesium in the blood. It is one of the most popular and easily digestible forms of magnesium.
Because it increases the amount of water in the intestines, magnesium citrate can help relieve constipation, diarrhea, and irritable bowel syndrome (IBS). It may also lessen symptoms such as abdominal pain and cramping, bloating, and gas.
In addition to relieving constipation and IBS symptoms, magnesium citrate can also reduce the risk of developing kidney stones. This is because it increases urine volume without affecting calcium excretion, which helps your body maintain normal levels of calcium.Check Latest Price
Magnesium Taurate For Plantar Fasciitis
Magnesium taurate is a compound of magnesium and taurine that’s commonly used as a dietary supplement. Magnesium taurate is typically used to help improve athletic performance, increase energy levels and support heart health. It’s also sometimes used to treat fibromyalgia, achy joints, and sore muscles.
Taurine has been shown to help lower high blood pressure. Although some studies have found that taurine supplements can be helpful for people with congestive heart failure, high cholesterol, and diabetes.
It can be taken orally as a dietary supplement or injected into the body via IV. It is also used in the treatment of migraine headaches, high cholesterol, osteoporosis, and hypertension. The injection form has also been used to treat muscle spasms or cramps in the legs as well as other body parts.Check Latest Price
Magnesium Malate For Plantar Fasciitis
Magnesium malate (Mg malate) is an ionic compound formed by a magnesium cation and malic acid anion. It is a white, odorless, hygroscopic powder with a melting point of about 800°C.
It is insoluble in water, but soluble in many organic solvents. Magnesium malate is the magnesium salt of malic acid. Magnesium malate is found in a variety of fruits, such as apples and pears, and is also present in some vegetables such as spinach.
The human body uses this compound to form compounds known as malates, which are necessary for various biochemical reactions within cells. For instance, magnesium malate is used to produce ATP (adenosine triphosphate), which provides energy for muscular contraction and other cellular processes throughout the body.
Magnesium malate can help prevent electrolyte imbalances that can come with a lack of magnesium. It may also help treat conditions associated with muscle weakness and spasms as well as certain heart conditions. Some people take this form of magnesium to ease symptoms associated with fibromyalgia and high blood pressure.Check Latest Price
Magnesium Glycinate For Plantar Fasciitis
Magnesium glycinate is one of the best forms of magnesium. It is derived from glycine and magnesium. Glycine is one of the 20 amino acids used to build proteins in the body and is a precursor to neurotransmitters like serotonin, GABA, and glutamic acid. Glycine has been found to have a calming effect and promote relaxation.
Magnesium Glycinate is a great source of magnesium because it’s highly absorbable and easy on your stomach. It can be taken at any time with or without food, and even before bed. Taken as a dietary supplement, Magnesium Glycinate provides nearly twice as much elemental magnesium per dose as other forms of magnesium.
The health benefits associated with the use of magnesium glycinate include its role in the management and treatment of muscle cramps and spasms, as well as its ability to boost the health of bones and teeth. Magnesium glycinate also increases the skin’s ability to synthesize collagen, which helps reduce wrinkles.
Magnesium glycinate supplementation has been found to effectively decrease pain, improve sleep quality, and increase energy levels in fibromyalgia patients. In fact, it’s the only magnesium preparation that has been shown to effectively reduce pain in the lower extremities of those suffering from fibromyalgia.Check Latest Price
Magnesium Chloride For Plantar Fasciitis
Magnesium chloride, also known as a mineral salt, is the natural mineral form of magnesium that has been used for its health benefits since ancient times. It is a chemical compound made up of two elements, magnesium, and chlorine. It can be found in seawater, ocean water, and groundwater.
Magnesium chloride is beneficial in the treatment of various diseases including the following:
Heart disease: Magnesium chloride can help reduce blood pressure and cholesterol levels to help treat heart disease.
Arthritis: Magnesium chloride helps to reduce joint pain and swelling. It can also promote the healing of damaged tissues including tendons, ligaments, muscles, and bones.
Inflammation: Magnesium chloride reduces inflammation by inhibiting the release of substances such as histamine, bradykinin, serotonin, and prostaglandins that are responsible for the inflammatory response.
Cancer: Magnesium chloride can help reduce the size of cancerous tumors. It also improves circulation to help prevent the spread of cancer cells through the body.
Magnesium chloride helps you to feel more relaxed because of its muscle relaxing qualities. It can also help to soothe the pain by rubbing magnesium chloride directly onto the affected area. You may even notice that this compound is helpful in reducing symptoms of PMS during menstruation.Check Latest Price
Magnesium Carbonate For Plantar Fasciitis
Magnesium carbonate, also known as magnesia or magnesia carbonica, is a mineral found in nature. It has been used since the 19th century in the medical field to treat constipation and indigestion. Magnesium carbonate is an antacid, which is a substance that neutralizes stomach acid and promotes the elimination of acid from your body.
Magnesium carbonate can be found in a variety of forms such as grains, powders, and crystals. It is a white substance that can be made into several different products. Magnesium Carbonate is also used to control levels of magnesium in the blood for people with hypermagnesemia (high levels of magnesium) or hypomagnesemia (low levels of magnesium).Check Latest Price
How much magnesium for plantar fasciitis should you take in?
Magnesium is generally harmless, and you do not need to worry about overdosing on magnesium. Magnesium can also be absorbed through the skin and if you do take it orally, you will have to experiment with your dosage as everyone’s body is different.
There is no right amount of magnesium to take in for plantar fasciitis. It all depends on the individual and their body weight and other physical aspects like age, gender, health condition, etc. For instance, people suffering from a serious disease or older people (over 60 years) require more magnesium as it gets naturally less with time.
Besides, the amount of magnesium you need to take in for plantar fasciitis also depends upon the severity of your condition. There are various recommended doses for various conditions. In general, however, you require the following a high dose of magnesium for plantar fasciitis:
- For mild plantar fasciitis cases: 400-500mg a day
- For moderate plantar fasciitis cases: 1000-1500mg a day
- For severe plantar fasciitis cases: 2000-5000mg a day
It is recommended to consult a health expert regarding the dosage and whether or not magnesium will be effective for your particular case.
Best sources of magnesium for plantar fasciitis?
It can be difficult to get enough magnesium from food, which is why many people turn to other sources or methods for consuming this powerful mineral:
Magnesium supplements for plantar fasciitis
One of the most popular treatments for plantar fasciitis is magnesium supplements. These are often used in combination with other therapies such as stretching and massage.
Magnesium supplements are a good choice since they are readily available and are inexpensive. You can take magnesium supplements (200-800 mg or according to your doctor’s prescription) every day in order to get rid of plantar fasciitis.
Magnesium oil for plantar fasciitis
Magnesium oil for plantar fasciitis is essentially a liquid form of magnesium that is sprayed onto the feet when needed. This solution will help relax the muscles and tendons in the feet.
It will also help to restore the fluid balance that has been disrupted by this condition. The effects of using magnesium spray for plantar fasciitis are almost immediate and you will begin to feel better within days of treatment.
You can use magnesium oil to relieve the pain associated with plantar fasciitis. The best way to do this is to soak your foot in warm water mixed with Epsom salt and a few drops of eucalyptus oil followed by a massage with magnesium oil. You must apply it directly on your feet before going to bed. This will help you relax and fall asleep faster. Moreover, it will reduce inflammation and bring relief from the pain.Check Latest Price
Magnesium cream for plantar fasciitis
Magnesium cream or lotion is a highly effective home remedy for plantar fasciitis. It is an ointment that contains magnesium chloride. In addition to magnesium, it also contains glycerin, camphor, and menthol. These ingredients help in giving the cream its soothing effect that helps cure plantar fasciitis. Magnesium chloride is known to be absorbent, anti-inflammatory and anti-spasmodic.Check Latest Price
Magnesium powder for plantar fasciitis
Magnesium powder is a type of magnesium that is made up of fine particles. The powder has a high concentration of magnesium, which is why it absorbs quickly into the body. Magnesium provides relief from pain and swelling associated with plantar fasciitis. It can also help ease other symptoms associated with plantar fasciitis such as inflammation, muscle spasms, and cramping, achy joints, and general fatigue.Check Latest Price
Magnesium gel for plantar fasciitis
Magnesium gel for plantar fasciitis helps to reduce the pain and inflammation by reducing the swelling, which improves the blood circulation in the feet making it easy to walk in the morning. It also helps in cooling the area which has a nice soothing effect.Check Latest Price
Foods high in magnesium
In order to ensure the health of your body and keep an active healthy lifestyle especially if you are suffering from plantar fasciitis, you should be stressing the importance of taking in foods that are rich in magnesium on a consistent basis.
The more magnesium you take in on a daily basis, the better your chances will be of staying healthy and lowering your risk of numerous diseases and health issues as a result.
Therefore, it is important that you know which foods to consistently eat in your day-to-day life in order to give your body what it needs to stay healthy and recover from plantar fasciitis.
Listed below are some foods that are high in magnesium:
- Dark chocolate: 1 ounce = 65 mg
- Coconut meat: 1 cup = 88 mg
- Milk: 1 cup = 120 mg
- Kidney beans: 1 cup = 130 mg
- Tofu: 1/2 cup = 135 mg
- Spinach: 1 cup raw = 160 mg
- Halibut fillet: 3 ounces = 180 mg
- Almonds: 1 ounce = 200 mg
- Whole wheat bread: 2 slices = 200 mg
- Peanut butter: 2 tablespoons = 200 mg
- Swiss cheese: 2 ounces = 220 mg
- Cashews: 1 ounce = 230 mg
Other home remedies for plantar fasciitis
Below are some other home remedies that may help relieve symptoms of plantar fasciitis:
Rest is the first treatment option for plantar fasciitis. Resting from activities that cause pain and inflammation can help your body heal, and prevent further damage to the ligament. Limit or avoid high-impact activities such as running, jumping, or other sports that put stress on your feet until your symptoms have improved.
Turmeric is an anti-inflammatory agent. The compound curcumin in turmeric is what makes it a powerful herb for several disorders, including plantar fasciitis. The anti-inflammatory properties of turmeric can help reduce the pain and inflammation associated with plantar fasciitis.
Massaging the bottom of your foot and particularly the tender area along the arch may help relieve pain and improve circulation. You can massage your foot using a rolling pin or golf ball. Try rolling the arch of your foot over a tennis ball for at least 10 minutes twice daily. You can also use a massage gun to massage the arch of your foot at home or at the gym.
Hot or cold therapy
Hot or cold therapy is one of the most common home remedies for plantar fasciitis that can help relieve inflammation and pain.
Cold therapy: Roll a frozen water bottle under the arch of your foot for 20 minutes.
Heat therapy: Soak your foot in hot water or apply a hot pack to the area for 5 to 10 minutes.
Magnesium is a great natural alternative to the various harmful and even toxic medicines that people often use to treat plantar fasciitis. Magnesium offers a number of improvements over these conventional alternatives by offering relief from pain and cures for plantar fasciitis, while at the same time improving the overall health of your body, something which no medicine can claim to do. If you have been dealing with chronic muscle aches, it might be a good idea to look into adding magnesium to your diet and lifestyle in order to switch things up and hopefully give you some pain relief!
We must stress though, that it’s only one of many natural treatments for plantar fasciitis and should be combined with other methods to get the fastest relief. While magnesium may offer some relief for those suffering from plantar fasciitis, it does not eliminate the need for physical therapy. We hope you have found this blog helpful and that it has sparked some ideas for yourself on how to combat plantar fasciitis!